"To cease smoking is the easiest thing I ever did. I ought to know because I've done it a thousand times." ~Mark Twain, attributed

Karla Carrington Photo: Charisse Beamon

I used to smoke. And I was good at it. Ironically enough, I was not a teen smoker, nor did I start out as a youngster. I started smoking when I was 26 years old. I know, dumb, right? I had friends who were smokers and would complain incessantly about the nastiness of the habit and how they were killing us all with second-hand smoke. You've never seen a louder non-smoker on a soapbox than me. I'm the perfect example of how things change.

Ten days before Christmas and shortly after my 25th birthday, my mother died. I was extremely depressed and began drinking heavily. Because I hated the taste, I would take a few pulls from a friend's cigarette to offset the taste of the alcohol. A few pulls turned into buying single cigarettes, then eventually packs. Before I knew, it I was a full-blown smoker.

I can't say I ever really enjoyed it, but how many people stop to examine whether they enjoy a habit or not? It's a habit! I must admit, I was surprised at how easily I slipped into the role of smoker with such little resistance. In spite of all my complaining and vowing that I would never smoke, I had fallen prey. Some would say it was in the cards, having parents who smoked, but I honestly never thought it would be me.

Lemondrop has a series of old advertisements for smoking. They're humorous in an I-can't-believe-they-said-that kind of way. A couple of the ads focus on how smoking can help keep you thin. Yeah, good idea. You'll have stinky breath, smelly clothes and hair, lung cancer, and emphysema ... but at least you'll be thin!

If you still believe the smoke-and-stay-thin myth, you'd better think again. Or somehow time travel back to the 1950s. A recent study suggests that teens who smoke are more likely to be overweight later in life. The researchers aren't suggesting that cigarettes themselves cause you to gain weight (though that might be a more effective deterrent than the Surgeon General's warning). Instead, it's thought that smoking in teenage years just becomes the first in a string of bad habits. Like burgers. And fries. And sugary soda. And chocolate. And, excuse me ... now I'm hungry.



Smoker or not, if you're looking to shed some extra pounds, check out America Takes It Off: Shrink a Size for great weight loss tips.

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Nearly 44 million people in the U.S. are living with osteoporosis. The disease, which causes bones to be thin and brittle, strikes women more often than men. It's never too early to make the lifestyle changes that will help develop strong bones:

• Weight-bearing activity. Exercises such as walking, jumping rope, and jogging help build bone. Strength training is also important for bone health.
  
• Calcium. Eat a diet rich in calcium and be sure to get appropriate amounts of vitamin D (through sun exposure and fortified foods -- supplements are also available).
  
• Salt. Limit salt intake as it causes your bones to excrete more calcium.
  
• Break bad habits. Smoking can be bad for bone health as can drinking alcohol and drinking soda.

Check out the gallery for age-specific bone health recommendations.

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Have fitness questions? Fitz has your answers. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose one per week to publish on That's Fit! Learn more about Fitz here.

Q. Hi Fitz! You always say that drinking calories causes weight gain, so I'm willing to try kicking my habit. I'm completely addicted to Coke. There are all sorts of programs to help people stop smoking, but none for cutting back on soda. Help! Brian

A. Thanks for the terrific question, Brian. I'm so glad you've been paying attention! Yes ... caloric beverages such as soda, juice, milk and alcohol are definitely responsible for much of the extra fat folks are carrying around. As an example of this, I once did a series of lectures for a large fire department in my area. I referenced the huge fountain drinks I always saw the firefighters driving around with and showed them how much sugar was in each cup. As their jaws dropped, I challenged each of them to, at minimum, switch to diet soda and, at best, switch to water.

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Those of you who have vowed to give up smoking in the new year are finding out firsthand that quitting is a bitch. In fact, most ex-smokers will tell you that giving up the habit is the hardest thing they've ever done. If, like me, you never started the nicotine habit, you're probably thinking you've dodged a bullet. Not so fast: Scientists out of New Zealand are insisting that sugar and other refined carbohydrates are as addictive as tobacco.

"Drug addicts have to keep taking larger amounts of their chemical of choice," says Simon Thornley of the Auckland Public Health Authority. "They find it difficult to stop, they keep doing it despite negative consequences and they feel depressed if they do stop. People do all those things around refined carbohydrates."

So are we going to start seeing grotesque photos and huge health warnings on packets of Twinkies any time soon? Will sweets be stashed behind the counter at stores, available only to those with valid ID? More research is needed, but I'd say it's a definite possibility.

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My family had a birthday party for my mother recently. Even though it's downright chilly here, my oldest sister was wearing a short-sleeved shirt and kept fanning herself. Since I'm 15 years younger than she is, I got a little laugh out of her hot flashes. But it's only a matter of years before my time comes.

While the cause of hot flashes during perimenopause and menopause aren't fully understood, there are several health-related possibilities. Women who smoke are more likely to have hot flashes -- one more reason to quit -- and women who are overweight or obese are also more likely to have hot flashes. In addition, blood glucose levels may play a role in hot flashes.

If you're currently experiencing hot flashes, talk to your doctor. He/she may have nutrition or fitness suggestions that will help, and there are several medications that can help as well. If, like me, hot flashes are only a future possibility -- take action now. Make sure you maintain an appropriate weight and eat healthfully.

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So, Bethany, and all others who are dying to know what this man has to say, here's a sneak peak.

Obama reports that he works out for 45 minutes, six days a week. Sometimes it's a squeeze to get his workout in, and he admits there are times when sleep trumps time at the gym. When he does make it to the gym, he goes before he starts his work day. And while there, the 47-year-old lifts one day and does cardio the next. Obama's wish -- besides scoring that job as President of the United States -- is that his exercise sessions were longer. A 90-minute workout would be ideal.

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Quitting smoking? Donning the old nicotine patch is one way you can curtail your addiction. But there's an even more effective (and healthier) way to deal with cravings:

September is National Cholesterol Awareness Month, so take some time this month to educate yourself on cholesterol -- the good, the bad, and what you can do about it.

• Get tested. If you don't know your cholesterol levels, visit your doctor. Ask your doctor to explain the results and give you some recommendations if your cholesterol levels needs improvement. Chris recently posted a good overview of the different types of cholesterol and some general guidelines for healthy ranges.
  
• Eat heart-healthy foods. Choose plenty of whole grains, healthful fats (monounsaturated and polyunsaturated), lots of fruits and vegetables, and lean protein. Also, remember to minimize your sodium intake.

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About a month and a half ago, while I was out in Wisconsin, I was surprised to find that smoking is still allowed in restaurants. Being a native New Englander who has also lived in California -- where smoking in restaurants and bars has been banned for quite some time -- my personal knowledge of smoking bans caused me to be somewhat presumptive in thinking this was a nationwide trend. No offense to Wisconsin (or any other states that don't have a restaurant/bar smoking ban) ... but shouldn't it be?

If you take a recent Women's Health article on the topic of secondhand smoke into consideration, it's hard to argue against such a suggestion. According to said article, it takes thirty minutes or less for secondhand smoke to damage blood vessels and increase your risk of cardiovascular disease. Even such brief exposure disrupts normal expansion and contraction of blood vessels -- and it destroys EPCs, cells that help repair the arterial lining.

Look, I'm all in favor of people having the right to live their life without too much government interference. But, people eating at a restaurant also have the right to not have secondhand smoke destroy their blood vessels. While it's true that these folks could always eat somewhere else if the smoke bothers them, frankly, shouldn't it be the smokers who should go somewhere else?

Your thoughts?

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Prenuptial agreements are traditionally drawn up to protect parties in the case the marriage fails and they need to divide their assets. But according to Michelle Andrews, over at U.S. News & World Report, lawyers are increasingly seeing prenups that include clauses related to health.

Some potential spouses want to be assured their betrothed won't gain weight or pick up smoking. Others want a guarantee on how many times a week they'll have sex or, in one case, put a weight restriction on physical intimacy. Of course, these clauses aren't legally enforceable, but I suppose if your fiance asks you to agree to them, then you know up front exactly what you're getting into.

We all want our spouses and partners to take good care of themselves. But putting healthy habits on a legal contract? That feels controlling and manipulative to me, not emotions you want to feel when you're saying "I do, till death to us part." I'd have run, far and fast, if my husband had approached me with one of these.

What about you? Are you willing to put your health requirements on paper? Or does this give you the same icky feeling it does me?

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Keep lifting the fork to your mouth and you'll have to fork over some cash. This is essentially the message the state of Alabama is sending out to its 37,000+ employees.

The state has already had a policy in place where smokers can either quit their habits or they must contribute to the costs of their health insurance. Recently state employees were told that they have a year to get their BMI under 35 or else they'll be charged $25 per month toward their insurance costs.

The state also has an upcoming plan in place for 2010 where, if state employees don't take free health screenings the state offers for them, they'll also be charged. If employees take the screening and conditions such as high blood pressure or high cholesterol are found, the employees will be offered free doctor visits and wellness programs to help improve the problem. A year later, they'll be screened again and if there's no improvement, they will be charged, too.

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The Active Health Network has just launched and you can find it at SportsHealthExercise.Org. I'm very excited to announce this to you, because I'm one of the several health and fitness experts contributing to the site. Unlike other health and fitness sites, SHE is owned by a fitness expert, Master of Exercise Physiology, Tracy Benham. She has also surrounded herself by other experts (like me) in unique genres of health.

SHE sports a bunch of great text info, and it's full of FITNESS TELEVISION! You don't have to settle for words, when you can see and hear the various experts blabbing about and showing you personally what they want you to know about becoming a better you. General fitness training, yoga, healthy cooking, etc...

So ... I'm stoked! We've done tons of work leading up to this point, and now I can't wait to see how all of that effort pays off for you. So ... what are you waiting for? Stop reading what I say and go listen and see instead.

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Think of your cell phone as a diet coach, your quit-smoking partner, your own personal health manager. Really. Just sign up with these three companies and your cell phone will help you stay well.

INTELECARE
For $5 a month, text messages, e-mails, or voice mail reminders will alert you about prescriptions and appointments.

QUITEXT
If you wish to kick your smoking habit and have a spare $20, supportive tips and advice will come your way for six weeks.

SENSEI
You log your weight-loss goals and fitness habits and you'll get daily meal recommendations and weekly grocery shopping lists. Motivational notes too. All for $6 per week.

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• Eat right. If you eat right, your kids are likely to follow suit. That means five servings of fruits and veggies each day, whole grains instead of refined products, and a limited number of red meats and processed foods.
  
  

• Move. Inspire your kids to get 60 minutes of vigorous exercise most days of the week by engaging in your own fitness pursuits. Discuss the value of being active with your kids too.
  
  
• Avoid smoking. Don't smoke, don't hang out around smoke, and chat with your youngsters about the dangers of smoking.
  
  
• Practice skin smarts. Protect your own skin from the sun, and slather your kids too. And teach them this American Cancer Society jingle: Slip! Slop! Slap! Wrap! Slip on a shirt, slop on sunscreen, slap on a hat, and wrap sunglasses around your eyes.
  
  

What ideas do you have for heading kids in a healthy life direction?

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