If you're in search of sexy legs and a curvy can, squeeze these three moves into your workouts a few times each week. In fact, even if you aren't going to do a "full workout," just do these moves and your lower body will shine. I do these often myself and often incorporate them into the training sessions of my personal training clients. Each move works a variety of lower body muscles, and all of them will provide results quite quickly!

Squat Jumps: Squat down like a frog and explosively jump up as high as you can. This exercise will also crank up your heart rate, so begin with several sets of five jumps in a row with a short break in between. Increase your reps each workout.

Walking Lunges: Find a stretch of open space like a sidewalk or group fitness room. Alternating legs, take huge steps forward dropping your back knee close to the ground. Keep your back straight and avoid driving your front knee past your front ankle. Begin with 20 lunges and progress by adding steps or distance each time your train.

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Apparently, millions of Americans -- including those at a low-risk of heart attack -- should be on the cholesterol-reducing drugs. In my opinion, this is scary. Don't get me wrong -- statins are a wonderful thing and have helped many, many people. But we are a very medicated society and the fact that the medical community feels the need to medicate the low-risk population is frightening. Especially when healthy living could solve many of the same problems.

People with high cholesterol aren't the only ones who should be paying attention to their numbers. Even if your cholesterol falls in healthy ranges, you should still be taking proactive measures to manage it:

• Exercise regularly. Aerobic exercise increases your HDL cholesterol. HDL (high-density lipoprotein) is the "good" cholesterol because it helps carry the bad cholesterol out of your blood stream. Your HDL levels should be greater than 40 mg/dl.

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Nature provides a wealth of alternative treatments for many things we take medicine for every day. A lot of time it just has to do with finding the right supplement! Cholesterol, for example, can be tackled from many angles. Whether naturally or clinically, high cholesterol drives a lot of attention (and dollars).

One natural remedy is giving big pharmaceutical companies a run for their money. Or at least it is trying to -- it's called red yeast rice and is described as the "red or purple substance released by a fungus grown on fermented rice." It has worked for the Chinese: they've been using it since 800 A.D.

This stuff creates a lot of the same ingredient that powers prescription medication (lovastatin). Research backs its effectiveness. Apparently they have been watching it lower LDL in the blood and triglycerides since the 1970s! In fact, red yeast rice contains so much statin that the FDA had three brands removed from shelves because they felt it was getting close to prescription strength. Some people think big pharma put pressure on them to reduce the competition, but they are still readily available in health outlets. If you're interested, be sure to consult your physician before taking any supplements.

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Sometimes it may feel like you just can't win against science. For diabetics, at least, there's some new information that contradicts twenty years worth of thinking: too much good cholesterol is bad.

A biochemist and his team at the University of Kentucky say that too much HDL in the blood causes the molecules to bind with myrisitc acid. This long-chain fatty acid increases the risk for cardiovascular disease. So instead of helping the heart like in other people, "good" cholesterol actually works against diabetics.

Given the slew of press concerning the healthier variety of cholesterol, this comes as a shocker. We've seen medicines, diets and a dozen tips to raise HDL. Now they're saying stop? Well, actually researchers urge diabetics to not try and lower their levels -- talking with your doctor should probably advised. Hopefully this study will help them understand how to tackle the issue and make good cholesterol good again!

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Here's a habit you might want to incorporate into your workout routine -- checking your feet. Sound a little odd?

Once your workout is complete and you strip off those shoes and socks, make sure you look at every nook and cranny on those stinky pinkies. This practice might just help you identify suspicious moles that may lead to skin cancer.

Melanoma of the foot is the deadliest type of skin cancer because it's rarely caught early. So look at the top, the bottom, and the sides of your feet. Check your toes, your nail beds -- take off that toenail polish, ladies, and really look -- and then take a peek at your legs.

Did you know the most common site of melanoma for women is the lower extremities? Check out this young woman's blog. Miss Melanoma is her name, and she writes all about life with this deadly cancer. She'll tell you how she lost part of her foot to the disease and how she manages her post-cancer. She'll inspire you to do the right thing. I promise.

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One more reason to be careful who you kiss! A Seattle man, Thomas J. Brummel, was making out with his ex-girlfriend, Laura Roberta Cutler, yesterday when out of the blue, she bit off his entire lower lip and spit it out! Ack! Can you believe anyone would do something so disgusting? I almost died while reading the article in my local newspaper today. Ewwwww.

Deputies found the man on his front porch as a gory mess, and one of the rescuers found his lower lip covered in cat hair on the floor inside the home. Gross. I remember refusing to kiss anyone at Mardi Gras when I was in college, because I feared contracting herpes. With weirdos like this woman out there...we apparently have greater reasons to choose our close company wisely.

Neighbors believed Ms. Cutler was drunk during the incident, and she was being held on $75,000 bail for second-degree domestic-violence assault. Doctors could not reattach the lip, and believe the man will be disfigured permanently.

Ouch! I have shin splints. It's a common running-related injury with the official name medial tibial stress syndrome. This highly medical term really just refers to pain along the shinbone (tibia), the long bone in the front of the lower leg. The pain is caused by an overload on bones and tissues. The bad news is that the discomfort I feel when I run is slowing me down. The good news is that my problem can be alleviated.

Rest is one treatment plan. I don't mean giving up on exercise altogether, but switching to a low-impact program is certainly wise. I could try swimming, biking, walking, and weight training, for example, while my legs heal. I can ice the affected area for 15 to 20-minute intervals, four times per day, for several days. I can elevate my shins above my heart, take an over-the-counter pain reliever, make sure my shoes fit my foot, my stride, and my sport, look into arch supports to disperse stress on my shinbones, strengthen the area with exercises such as toe raises, and then gradually resume running. I can also broaden my running horizons -- which I plan to do starting this week.

A free series is being offered here in town to prep area runners for a local marathon in February. I don't have any big plans to run 26.2 miles anytime soon, but there's no doubt I can learn a thing or two about proper running. So I'm headed to the first seminar on Tuesday. The topic: Core Strengthening, Form Running, and Dynamic Flexibility. I'll be back to report on what I learn. In the meantime, tell me what you do about shin splints. Any words of wisdom about how you prevent or treat this irritating injury?

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We've all heard about the many benefits of drinking green tea, but what about all of the other varieties available? If you're bored of always drinking the same cuppa but still want to get some health benefits out of your morning brew, why not try white tea?

According to this, white tea offers a range of health benefits and would be a great option for those wanting to switch from the black or green varieties. Among its many benefits:

• Helps lower blood pressure and cholesterol and so it looks after your heart.
• Full of antioxidants, which help prevent a range of cancers including colon and stomach.
• Creates a stronger immune system as it's thought to kill bacteria and viruses, and also lowers stress.
• Contains fluoride which helps keep teeth strong.
• Studies have shown that it improves bone density.

Not bad for a cup or two a day!

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Turnips don't usually make me think 'tasty'. Rather, the vegetable conjures up images of kids being sent from the table after refusing to eat the mushy mass left on their plate. I don't actually have anything against the turnip really, it just doesn't excite me in the same way that broccoli, fresh peas and carrots do.

Well it didn't excite me that is, until I saw this article about just how good they are for you. Did you know, for example, that turnips contain heaps of vitamin C, calcium and iron? And as an added benefit, the super-vegetable can lower your risk of developing a range of cancers including stomach, lung, breast and ovarian.

It's important to note though, that in order to reap all of these anti-cancer benefits, you should avoid boiling turnips. If you'd like to find some other recipes that offer tasty ways to consume the vegetable, take a look at the recipes listed at the bottom of the article.

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Dealing with the symptoms of diabetes, along with treating the disease itself, can be an exhausting challenge. Those of you out there currently dealing with diabetes might be interested in this piece, which says that as little as 20 minutes a day of exercise can help raise energy levels, as well as deal with a number of the side-effects that come with the condition.

According to the information in the piece, daily physical activity can also increase whole-body insulin levels, lower A1C (blood glucose test) levels, and decrease the risk of developing cardiovascular disease and hypertension. Not bad for a short, brisk walk arond the block! And of course, any kind of regular activity is good for your body and mind as a whole, so if you're dealing with diabetes, finding time for a bit of exercise has numerous benefits.

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If you haven't heard about the benefits of flaxseed yet, where have you been hiding? The superfood is full of fiber, can lower cholesterol as well as reduce the risk of heart disease, may protect again breast cancer and contains tonnes of Omega-3 fatty acids. So if you haven't added it to your diet, now is as good a time as any.

Many people choose to grind the seed, which can be found at most local grocery and health food stores, in a coffee bean grinder and then sprinkle it into yogurt, cereal or even pasta sauce. If you'd like a few new ideas, take a look at the three tasty recipes listed here.

You can treat yourself to a Raspberry Smoothie, try a delectable Banana Chocolate Chip Muffin or whip up some Flaxseed and Blueberry Pancakes, which include another superfood (blueberries) as a main ingredient. Having taken a look at the recipes, I'm already craving one of the Banana Chocolate Chip Muffins.

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I try to stay away from dairy, especially milk. It's been linked to breast cancer and since I've already had the disease, I tend to stray from anything even remotely associated with it. That's not to say dairy is all bad, though. In fact, it seems eating more calcium-rich dairy food may help in the battle of the bulge.

Study findings are preliminary but here's what they suggest: Dairy appears to reduce fat absorption. After overweight study participants ate meals containing either a high or medium amount of low-fat yogurt and milk, their blood-fat levels were 15 to 19 percent lower than those who ate only a small amount of dairy. Interestingly, results remained consistent even when the low-dairy eaters added a calcium supplement.

If you dare to consume dairy, you've got research backing your decision. For true weight loss results, though, make sure it comes straight from the cow.

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Eating healthy, low-calorie foods all the time isn't much fun, nor is it very realistic. Who wants to eat salad without dressing or pizza without cheese? Not me, that's for sure. Unfortunately, it's also not a good idea to always go overboard on tasty but fatty items. I think that a balance of the two is a reasonable compromise so was excited about this piece that recommends mixing your favorite high-calorie, fatty or sugary foods with healthier alternatives.

The five half-and-half suggestions are:

• Mix fruit juice like pomegranate or blueberry with sparkling water to cut calories while still getting nutrients from the juice.
• Combine grated, full-fat cheese with the no-fat variety to keep the calcium while getting rid of 50% of the fat and calories
• Add half a cup of All-Bran, or another high-fiber cereal, to your favorite sweet one and decrease sugar while increasing daily fiber intake.
• Enjoy a creamy salad dressing but lower the fat by mixing Ranch or Blue Cheese with vinegar.
• Keep the protein but get rid of fat and calories by mixing ground beef with soy "veggie meat" when making lasagna or burgers.

Can you think of any food combinations that would keep the flavor while cutting fat, sugar and calories?

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I recently read and posted on an article I really enjoyed about a writer who learned how to eat right, appreciate delicious and healthy food and NOT put on weight during a summer spent in the Mediterranean. One of the things the author mentions is that meals in Greece take longer, meaning she ate slowly and was really able to enjoy the flavors in the food, and also realize that she was full before scarfing down way too much tzatziki, spanakopita and moussaka.

After reading that piece, this post by Marisa McClellan at Slashfood about an entire article that extols the many virtues of eating slowly, really piqued my interest. In addition to helping you lose weight through consuming fewer calories (if you eat slower, you eat less!) and allowing you to really enjoy your meal, the piece says that taking your time when eating leads to improved digestion (you chew your food more thoroughly), helps lower stress (concentrating on your food keeps you from thinking of everything else you've got going on) and lets you rebel against fast food (if you're willing to spend time on a meal, you're more likely to spend it on a good one).

It may take some practice, especially for those who grew up in big families where eating slowly meant having your food snapped up by a hungry sibling, but all of the reasons listed in the article make it sound like taking 30 minutes out of your day to enjoy a meal is totally worthwhile.

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The debate on whether coffee is good or bad for you has been lobbed back and forth on That's Fit with everything under the sun being discussed including Adams Briscoe's post on how coffee may raise cholesterol and Maggie Vink's discussion on coffee reducing your risk of getting a certain eye disorder.

At the risk of being torn apart by brew-lovers everywhere, I have to admit that I'm not a big fan. Tea has always been my hot, caffeinated beverage of choice. So with my unbiased view I bring all of you fans of a moderate (yep moderate) amount of coffee good news. According to this, a cup (or even a few) a day is pretty darn good for you. The piece states that various studies have found:

• Coffee reduces your risk of developing Type 2 Diabetes
• Coffee lowers your risk of getting liver cancer
• Caffeinated drinks including coffee lower the chances of getting Parkinson's and Alzheimer's
• Drinking coffee may reduce the risk of colon cancer, asthma and cirrhosis of the liver
• Coffee aids with endurance in activities such as swimming, running and cycling

So go ahead and enjoy your morning cuppa!

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