That's Fit

Ah, summer. That means no jam-packed backpacks in my house. No lunches stuffed into packs with all the other gear necessary for school. No bags sent home overflowing with folders and papers and all sorts of things, like library books, we try so hard not to lose. Nope, my kids' backpacks are sitting on a shelf in our laundry room in all of their sedentary glory. Before long, though -- about six weeks here in my city -- school will begin again, which means the backpacks will be out in full force.

Don't pack them until they're heavy, says the U.S. National Safety Council. Loaded backpacks can strain young backs and shoulders, causing pain and injury. Instead, check your child's bag each day and remove any items that aren't needed -- that would be rocks for my guys who like to collect and store them in hidden compartments. Also, make sure your kids use both straps to distribute the load evenly. Not sure you're doing everything the right way? Here are five warning signs your kids' packs are too heavy.

• A difference in posture when wearing the backpack.
• Significant difficulty in putting the backpack on or taking it off.
• Complaints of pain or discomfort when the backpack is on.
• Red marks on the skin from the backpack straps.
• Feelings of numbness or a tingling sensation, especially in the back or shoulders.

With summer comes swing sets. So get those kids outdoors for some fresh air and physical activity -- let them slide, swing, jump, and climb. Just make sure they're safe as they scoot up and down and all around. Don't know where to begin? The U.S. National Safety Council offers these tips for securing your back yard play things.

• Make sure your equipment is very sturdy.
• Look for sets that can be changed or upgraded to accommodate your child's growth.
• Secure the legs of the set in below-ground concrete. Got anchors that came with the set? Keep them below ground.
  
• Make sure all cables are taut. Cap any screws or bolts.
• Be sure your slide has no more than a 30-degree slope. Your slide must have tall sides to prevent falls, and an area at the bottom where children can regain balance and sit upright.
• Avoid sets with "S" hooks or parts that can pinch, cut, or crush small fingers.
  
• Avoid rings that are less than five inches or greater than 10 inches in diameter.
• Equipment should not be higher than eight feet tall.
  
• Be careful with metal equipment. It can lead to burns when used in hot weather.

Maybe the whole Body Mass Index (BMI) thing just isn't too accurate. I mean, how can a tool that takes into account only my height and weight really tell me if I'm overweight or not? What about muscle mass -- not that I have too much -- and bone density, and body fat? Don't all these factors play a role in what number appears on my bathroom scale? Surely, they do. Still, BMI measurements serve as a general guide, offering somewhat of a clue about weightiness.

Runner's World offers this cool BMI calculator you might want to check out. It's really easy to use. Just enter your weight (mine is 135) and your height (I'm 5'7") and presto! Your BMI number will present itself in an instant. Mine is 21.1, which means I am in a normal weight range. Here's how the numbers break down, according to the National Institutes of Health.

• Underweight: Less than 18.5

• Normal Weight: 18.5 to 24.9

• Overweight: 25 to 29.9

• Obese: 30 or greater
  
  

For more about Body Mass Index, check out this site. And for a different spin on BMI, use this AOL Body tool. It even includes waist measurement as an indicator.

National Women's Health Week kicks off on Mother's Day with the purpose of empowering women to get healthy by taking action. Your health should be a major priority, and the U.S. Department of Health and Human Services Office on Women's Health has a few steps designed to help you achieve that. Businesses, government, and health organizations across the United States, hopefully near you, will be taking part in this event.

Objectives of the week are designed to teach women the benefits of:

• Engaging in physical activity most days of the week
• Making healthy food choices
• Visiting a health care provider to receive regular check-ups and preventive screenings
• Avoiding risky behaviors, like smoking and not wearing a seat belt

I love my little boys' magazines. Their National Geographic Kids just arrived today and already I'm diving into the good stuff this publication has to offer. Stuff like human footprints.

Every time you eat a snack, ride in a car, or take a shower, you leave a mark on the world -- that's your "human footprint," say the National Geographic experts who go on to offer 10 ways we all affect the Earth. One look at these incredible facts, they say, and we'll realize how using less really can save the planet.

In our lifetime we will:

• Chow down on 5,054 slices of pizza or 632 whole pizza pies.
  
  

• Snack on 14,518 candy bars, enough to fill about 12 shopping carts.
  
  

• Eat an amount of hamburger meat equal to the weight of a family car.
  
  

• Consume 12,888 oranges. A stack of the fruit would be taller than two Eiffel Towers.
  
  

• Throw away enough trash to fill up about five garbage trucks.
  
  

• Own eight microwave ovens, 10 TV sets, and 13 cars.
  
  

• Use more than 1.2 million gallons of water. This would overflow two Olympic-sized swimming pools.
  
  

• Gobble down 9,917 pounds of potatoes. That's the weight of about eight average-size racehorses.
  
  

• Scrub up with 656 bars of soap. If stacked, these bars would stand taller than a five-story building.
  
  

• Drive about 627,000 miles or 25 times around the world, using enough gas to fill three fuel tankers.
  

Clearly, cutting back can save our planet. It many respects, it can also save our waistlines.

My little boys just got a new National Geographic Kids magazine in the mail. Mostly, this publication contains all sorts of fun animal facts and figures -- did you know that alligators can live for 80 years and that warm frogs croak faster than cold frogs? It also features a bit of technology and sports news, a few family activities, and even a few tidbits about food. Here's what I learned in the March 2008 issue.

• The holes in Swiss cheese are called "eyes."

• Chewing gum burns 11 calories per hour.

• A head of broccoli is made of up hundreds of small flower buds.

• The largest corned beef sandwich on record weighed 5,440 pounds.

• Strawberries contain more vitamin C than oranges.

• Applesauce was the first food eaten in space by an American astronaut.

Chances are you already know some of this. But the kids in your life may not. So share these bite-size facts with them and help them learn a thing or two about the world of food.

A bunch of NCAA basketball coaches and the National Association of Basketball Coaches (NABC) declared war on cancer this past weekend by partnering with the American Cancer Society for Coaches vs. Cancer, a nationwide collaboration that empowers coaches, their teams, and local communities to make a difference in the fight against cancer.

The Coaches vs. Cancer concept, spearheaded in 1993, has led to programs such as basketball tournaments in November and Suits and Sneakers -- coaches nationwide were encouraged to wear sneakers with their suits while coaching this weekend to remind fans about eating right, exercising, and making healthy lifestyle choices. There are boutique shopping events in April, golf invitationals in June, and Referres vs. Cancer, a fundraising campaign that began this weekend and concludes with a presentation at the Final Four.

Thanks to the NABC and everyone who has helped since this program's inception to raise $40 million in direct revenue for the American Cancer Society's. Score!

Oats were featured in a You Are What You Eat SuperFood post on Christmas Day. It seemed fitting for those living in cold-weather climates to spotlight a healthy, warm-yourself-up sort of food. And since January finds more people warming up to steaming bowls of oatmeal than any other month -- that's why January is designated National Oatmeal Month -- it seems a great time to spice up this SuperFood with both flavor and nutritional value. These few ideas do just that.

• Mix some dried organic blueberries into your piping-hot bowl of oats and add a few walnuts too. Enjoy the boost of antioxidants and omega-3 fatty acids these add-ins provide.
  
  

• Stir in some sliced banana and a spoonful of organic peanut butter to transform your oatmeal into a nutty, potassium-rich extravaganza.
  
  

• Try some low-fat granola, flaxseed, wheat germ, and sesame seeds next time you serve up your oats.
  
  

For a few more oatmeal toppers and some recipes too, visit the Quaker Oatmeal website here.

Curious to know how celebrities squeeze fitness into their daily lives? Want to know the secrets of the stars? Bi-weekly our That's Fit fitness expert Fitz sits down with the celebs we want to know more about, and digs out their great and not-so-great methods to staying healthy

My guest this week is the very excellent athlete and adventurer Will Gadd. Starring on Discovery Channel's Fearless Planet, Will guides us through the world's most spectacular natural wonders to teach us how these land formations were created. The show is really so gripping that as I lay sick and exhausted in bed a few weeks ago, I refused to fall asleep. I couldn't miss his journey through and lesson about the Sahara. (No.....I don't have TiVo.Yes, I know I'm a nerd.) I was wishing this show was around when I was back in school learning about geography. If it was.....I think I would have actually been interested in the subject and learned all of the things I was supposed to learn back then. Totally entertaining!

From Canmore, Alberta, Will has won every major ice-climbing competition in the world and holds the distance world record in paragliding. He's one of the most successful outdoor sports athletes in the world, as well as an award-winning film-maker and writer. He has flown his para-glider over the Grand Canyon, climbed icebergs in the North Atlantic, won the X Games, written a best-selling outdoor instructional book and regularly writes for the New York Times and other international magazines and newspapers.

As I interviewed Will, we giggled a lot as he was totally down to earth (when not hanging from it). He's a new Daddy and considers that his most exciting, yet rewarding adventure. He's also the real deal when it comes to healthy living. He has some especially unique insight on food, which I think we could all learn from.

Fitz: You're the ultimate outdoor sports guy....in amazing shape. You're world renowned for excellence in ice climbing, mountain climbing, paragliding, kayaking , caving and skiing; a bit of a lunatic. How did you get started with all of this?

Will: I actually began my escapades in utero. My Mom was hitting the mountains while pregnant with me. My Dad's a climber too. I grew up with it.

Fitz: What does your wife think about you dangling upside-down from ice all the time?

Will: She totally gets it. She's (Kim Csizmazia) also a champion ice climber.

Fitz: That would probably help! And now you have a daughter?

Need a challenge for the upcoming year? Then consider this one -- the National Body Challenge 2008, sponsored by Discovery Health. It's a free, comprehensive fitness and weight-loss challenge that provides the tools and inspiration for getting in shape, shedding those extra pounds, and adopting a healthier lifestyle. Who couldn't use that kind of motivation?

Mark your calendar for December 27, 2007 -- that's when you can register online -- and get ready to access online and television tools beginning January 5, 2008. The challenge lasts for eight weeks -- it ends March 2, 2008 -- and in that amount of time, anything is possible.

Once registered, participants will establish their goals and create customized plans to suit their needs. It all starts with a weigh in -- either online or at one of four mall kick-off celebrations, taking place at Alderwood Mall, Seattle, WA; Woodfield Mall, Schaumburg, IL; Columbia Mall, Columbia, MD; and Short Hills Mall, Short Hills, NJ.

Here's what you get if you sign up, besides a kick in the pants to make good on your health goals: Free access to online customized meal plans with more than 1,000 nutritional recipes, a personalized weight and activity tracker, extensive information from doctors and health and fitness experts, a free eight-week membership to Bally Total Fitness (restrictions may apply), a weekly newsletter, and more.

Ready to give it a go? Click here to get started. What have you got to lose, besides a few pounds?

Want a healthy recipe? Here's a sure thing. This recipe, which grew out of research and education projects supported by the National Heart, Lung, and Blood Institute, supports this group's goal of helping Americans keep their hearts strong by reducing their intake of calories, fat, cholesterol, and sodium. If you like this one, you might want to give these others a try too.

Spicy Baked Fish

Ingredients

1 pound cod (or other fish) fillet
1 tablespoon olive oil
1 teaspoon salt-free spicy seasoning
Non-stick spray

Instructions

• Preheat oven to 350.
  
• Spray casserole dish with nonstick cooking spray (Canola makes a good one).
• Wash and dry fish. Place in dish. Drizzle with olive oil and seasoning mixture.
• Bake uncovered for 15 minutes or until fish flakes with fork. Cut into four pieces. Serve with a side of your choice -- make it veggies and you'll have one healthy meal.
  

Each serving -- this recipe makes four -- has 134 calories, 5 g fat (1 gram saturated), 60 mg cholesterol, less than 1 g carbohydrates, 0 g fiber, 21 g protein, 93 mg sodium, and 309 mg potassium.

Yummy.

FitSpirit explores the mind-body connection and the intangible benefits we gain from our efforts to stay physically fit.

I don't do well with sitting still. Truth be told, it makes me tired. If I keep moving, I stay awake. So in general, I keep moving. On occasion, I do give in to relaxation. I love pedicures, a good massage, vegging in front of the TV at night, and sometimes, I might even be caught sitting silently, soaking up the peace around me. If done properly, this practice is known as meditation.

Meditation means sitting quietly and focusing on one neutral thing, like your breathing or a single repeated word. The long-term goal of meditation is to become less dependent on the ego and its constant cravings for novelty, attention, power, sex, food, and so on. Proper meditation makes us more centered and less stressed out. It can make people happier, maybe even smarter. One study showed that meditators shift their brain activity to different areas of the cortex -- brain waves in the stress-prone right frontal cortex move to the calmer left frontal cortex. This shift decreases the negative effects of stress, mild depression, and anxiety. Meditators also enjoy less activity in the amygdala, where the brain processes fear.

Diabetes can be prevented. Do you know how? Surprise: Diet and exercise.

According to the website HealthyUpdates.com, about 54 million American adults have pre-diabetes, a condition in which blood glucose levels are higher than normal but not high enough to be considered diabetes. These people can prevent their conditions from evolving into type 2 diabetes by employing these three strategies.

1. Eating right. Studies show an increase in fiber, whole grains, and cereal can prevent the development of type 2 diabetes.

2. Moving. Exercise can reduce insulin resistance.

3. Losing Weight. Exercise plus weight loss cuts the risk of developing diabetes, says data from the National Institutes of Health's Diabetes Prevention Program. It only takes a loss of four to six percent of body weight to make a difference.

Curious to know how celebrities squeeze fitness into their daily lives? Want to know the secrets of the stars? Bi-weekly our That's Fit fitness expert Fitz sits down with the celebs we want to know more about, and digs out their great and not-so-great methods to staying healthy.

This weeks featured guest is Coach Billy Donovan, of the 2006 and 2007 National Champion Florida Gator basketball teams. I chose Coach D. not only because he's brought endless excitement and pride to my Alma Mater, the University of Florida, but because he epitomizes athleticism, perseverance, determination and success. Don't we all wish for that! Coach Donovan just oozes excellence.

He's one of the youngest yet most intense, and successful coaches in the history of NCAA basketball. A master of the court, Coach Donovan and his Florida Gators are still riding high from their second straight National Championship. His 2006 team was the underdog going into the championship game against UCLA, and shocked the nation with a dominating 73-57 win. 2007 was an entirely different story. Donovan's' Gators were picked as the number one team at the beginning of the season and completed it in the same way. With a commanding win 84-75 over Ohio State, the Gators made history as only the seventh team ever to win back to back titles.

Billy played guard at Providence College under the infamous Rick Patino, and went on to play one year for the New York Nicks as well. Although his success as an athlete was impressive, Billy Donovan was born to coach. He runs a first class program, with top notch recruiting, a unique ability to inspire teamwork, and a great attention to academics. I love the fact that he makes no excuses, and takes no excuses. A fine rule of thumb for anyone trying to become better at sports, fitness, or anything else in the world.

Fitz: What do you do to stay fit?

Coach Donovan: I try to run/walk and lift weights at least 5-6 times a week.

Fitz: Do you utilize the guidance of your UF athletic trainers for yourself?

Coach Donovan: Yes, very much.

Fitz: You've spent the last two years coaching NCAA Basketball National Champions. Have your championship years been more chaotic than the rest? How does it all affect your personal fitness level?

Coach Donovan: Because of the time demands, it can be very easy to fall out of a workout routine. But I try to do my best.

Fitz: Do you make time to exercise during the March Madness tournament?

Coach Donovan: Yes. I do try to make time each day.

Fitz: What's on your MP3 player?

Coach Donovan: Stones, U 2, Grateful Dead, Bob Dylan

Fitz: What's your favorite healthy dish?

Coach Donovan: Yogurt for a snack and any type of fish for dinner.

Fitz: What's your favorite sinful indulgence?

Coach Donovan: Ice cream and cheesecake.

Fitz: Do you ever play ball with your teams?

Coach Donovan: No. My playing days are over!

Fitz: If you were to play or coach any other sport besides basketball, what would it be?