Five things. I've got five things for you to consider as you begin to overhaul your diet -- you do want to renovate your eating habits a bit, right?

Quality:

Eat the best quality foods most of the time, like fruits and vegetables, grains, lean cuts of meats, beans, nuts, and items low in fat, dairy, sodium, and sugar.

Variety:

Branch out. Don't eat the same four vegetables all the time. And move beyond your usual wheat and rice and go for grains like quinoa, barley, and millet. Throw in a few new fruits too, like papaya, mango, kiwi, or starfruit.

Frequency:

Eat lighter meals every three to four hours instead of three large meals. Add in snacks to help maintain steady energy levels throughout the day and help control your weight too.

Joy:

Love the foods you eat. Every nutrition plan has room for favorites, even if they do fall into the junk food category. Just keep your consumption minimal and you'll be OK.

Adventure:

Try different flavors and textures, cook new recipes, eat unfamiliar foods, go to new restaurants, and pat yourself on the back for moving outside your comfort zone.

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

When you're happy, you feel better, look better, and may even live longer. Seems you ought to be happy more often then, doesn't it? OK, easier said than done on the days you find yourself feeling downright blue. You can always try, though, to bring more joy into your world. I say take a stab at happiness every day. Here's how.

• Go outside. When you're bored, anxious, or feeling bummed, head toward nature. Sit and soak it up. Or move around. The fresh air and exercise are sure to boost your mood.

• Head to bed. Go to bed an hour earlier tonight. The world will look a lot brighter in the morning. While you're at it, sleep late on the weekend. You deserve a lazy day.

• Share. Give a gift for no reason at all. Make a batch of low-fat mini muffins -- here's why you should keep them small -- and pass them out at work. Or offer a friend some hand-picked flowers. My little boys and I shared the fruits of our recent strawberry picking extravaganza with some neighbors, and we all felt happy after delivering smiles to so many faces.
  
  

• Reflect. At the end of the day, think of at least one good thing that happened over the course of the previous 24 hours. Yesterday, my four-year-old told me he loves me with all his heart. Giving thanks for great moments does wonders for perspective.
  

• Jump for joy. Really. Jump. Jumping up and down will fill your body with energy. It's good for the bones too.
  
  

For another 45 ways to brighten your days, click here.

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When I was about 35 pounds heavier, I used to think about my body all the time. I was constantly fretting over the parts I didn't like, wondering how I was going to change, stressing over food and agonizing over clothes. I was all-consumed. I spent so much time thinking about my body, that I kind of lost track of the more important things in life. I certainly must have been far less productive and thoughtful to others than I am now as well.

Throughout my fitness journey, which truly began when I started teaching group fitness classes at 15 years old....I have had many great and not-so-great moments with my body. I even enjoyed a few great years in my teens as a bulimic. Whoopee! (That was really the low point.) Having said that. Along the way, I've learned to enjoy a variety of challenging exercises and balance my fitness. I also learned to appreciate and enjoy produce more than Cheetos. I got a grip on eating right and now I never fret at all over what I put in my mouth. I simply make great choices most of the time.

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Everyday life is hectic and stressful. There's very little free time and the time we do have is spread thinly between so many commitments. So visiting an elderly relative, neighbour or friend sometimes falls to the wayside. But for someone who's not so busy, who has nothing but time on their hand, trust me, it makes a world of difference.

My grandparents are long gone but I have an great aunt in a nursing home a 40-minute drive from my house. She has advanced dementia but she's still mostly aware of what's going on around her. I visit her once a week and always find her in the same position -- slumped over, looking older than her 89 years. It breaks my heart. But when I peer into her cloudy eyes, and I see that flicker of recognition, her entire face lights up. I always ask her how she is and the answer is usually the same: "Everything is better now that you're here." When I've told her all the news and neither of us can think of anything else to say, we sit in silence and that's ok. My presence makes her day.

This Christmas, give the gift that money can't buy: you, if only for a few moments. For the elderly person in your life, offer to shovel their snow, help organize their photos, cook them a meal or simply visit with them. It will make a world of difference.

For more ideas of what you can do for the senior in your life, click here.

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We're almost two weeks into October, the month designated as Walk to School Month. Are your kids walking to school?

Millions of children, parents, teachers, and community leaders across the globe have put on their walking shoes and are logging steps in celebration of this international event. Some are committing to walk for one day; some once per week; some for the entire month. The event, intended to remind parents and kids alike of the simple joy of walking to school, also serves to focus attention on the importance of physical activity and overall fitness.

So lace up those shoes and do your part this month, and for all months that follow -- because it's not really about October. It's about walking. So keep on trekking this month, and next month, and the month after that. You get the drill. For those who live a good distance from school, just drive and park a mile or so away. Then walk the remaining distance. For those looking to spice up this walking challenge, check out this idea: the walking school bus.

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

Surely, you've heard that laughter is the best medicine for the ills that ail us. Heck, I'm sure you've read about the topic here more than a few times. Well, it really is no joke. Laughter is good for your health. And it has a powerful feel-good influence on your overall spirit too.

Not only can laughter reduce stress, improve memory, and boost heart heath, it can reap another very important benefit: Joy.

Got a pal who makes you giggle? A favorite TV sitcom that sends you rolling on the floor? A comedian so funny you can't stop laughing? If so, seek them out. And let the lightheartedness begin.

It's hard to feel down when your cheeks are sore from chuckling. And it's hard to pass up such inexpensive and available medicine. So make it your mission to laugh today. And bask in the glory of the joy it brings.

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Getting off on the right foot in a new year is just as much of a mindset as pledging to hit the gym every day. In other words, keeping positive attitudes about the upcoming months can do wonders. That's what columnist David Bach is conveying with his Five Principles for Happiness in 2007.

It's all about starting fresh in order to focus the new year, and he begins by telling us to give ourselves a break. He has a very good point: if we keep living in the past about what we could have done or should have earned, then we can't move forward! No regrets, as the mantra goes.

Another principle for happiness according to Mr. Bach is being honest with yourself. Try answering questions like "What would you do with your life today if you weren't afraid of failure?" Yeah, they're personal, but many individuals (including myself) can vouch for the mental clarity that comes from finding out what is really working in his or her life.

These are only two of his principles for happiness, so if it sounds like some kind of zen meditation then I think you will be pleasantly surprised after reading the rest. After all, it's a brand new year so why not try something new?

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The holidays are infamously a time of both joy and stress. Unfortunately for some it's more of the stress than the joy. If you're finding yourself a little frazzled or negative this season then The 12 Yays of Christmas might help cheer you up, relax you, or at least possibly renew your appreciation for some of the "small things" that you might as well enjoy -- since you're gonna have to deal with them regardless. Written with the popular Christmas song "The Twelve Days of Christmas" in mind (now I've got that tune stuck in my mind!) the article mentions everything from the joys of Christmas lights in the neighborhood to taking a few extra days off work. It even tackles the usual stressors of family visits and winter weather and reminds us to appreciate the positive -- such as the tradition that comes with visits from loved ones, and that a snowstorm equals sledding and snow angels.

I so can't wait to make a snow angel...

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