Absence makes the heart grow fonder? Or: Out of sight, out of mind? I think I like this one best, at least when it comes to snack time for my kids.

Our house was once stocked with sugary treats. It wasn't odd for us to have a bowl of M&Ms in our cupboard, Oreo cookies and fruit chews in the pantry, and a whole host of other not-so-healthy go-to items. Now we have none of it. And while my little boys occasionally search for their old demons, they mostly have adjusted well. They don't crave sweet things any more now that they're gone; they actually rarely mention them. Now I admit they do stake out houses that allow for sweet things when they get the chance but at home, they are content with an apple, a bowl of strawberries, homemade popcorn with just one tiny drop of oil and no butter.

I'm eager to introduce my boys to new healthy snacks so our routine doesn't grow stale. Here are seven ideas I like. You might like them too.

I'm headed for a Saturday morning workout with my fitness trainer. For one hour, I will physically challenge my body and emotionally charge my spirits. I will sweat and pant and if I am required to do the inner thigh exercise, I will scream. I will also whine -- it's in my nature -- and I will push, pull, bounce, balance, lift, squat, lunge, and run until it's quitting time. I will fall short on some of my exercise expectations. And I will surprise myself and exceed others. In the end, I will feel accomplished, strong, motivated, and ready to tackle the day.

I'm making a comeback. I have come back from the depths of cancer and all of its accompanying treatment, and I have invited this powerhouse of a girl to transform me. She has accepted the challenge -- and she has helped me evolve from a weak, shaky, dizzy cancer patient to a semi-strong, 5K-running breast cancer survivor with biceps that are almost visible at a close distance.

This spunky fitness girl -- also an accomplished kick boxer, wife, and mom of two little ones -- has accepted another one of my challenges. I asked her to share some of her health and fitness expertise so that we all may reap the benefits. And so she kindly extracted some important tidbits from her vast library of knowledge and concisely crafted the responses that follow.

Take it from Fitz Koehler -- exercise and healthy eating habits are key for survival. For all of us. Cancer survivors included.

Why is fitness important for everyone?

100% of the population needs to exercise in some way. For the most part, if you're not working to get stronger, you're going to get weaker. Whether it's tummy time as an infant, gym class as a kid, weight training as an adult, or short walks as a senior, in order to live well and live long, we must eat well and exercise. Plus, a fit lifestyle prevents so many horrible ailments and diseases -- heart disease, some cancers, diabetes, GERD. Who wants any of that?

Seafood is the only readily available food which still contains the complete natural range of the 72 nutritional trace elements your body needs. A daily helping of seafood is a great and effective way to reduce cancer risks.

I absolutely love flounder because it is mild and can be prepared in so many ways. It is a very popular fish on the east coast area of the United States and easy to find fresh in markets. Here is a very simple recipe that anyone can follow that will give you a great tasting mild fish flavor with lots of nutrients and trace minerals that your body needs to help boost your immune system and fight cancer cell growth. Eating broiled foods instead of fried also reduces calories and is better for your heart.

Vicki's Lemon Butter Broiled Flounder
4-6 small flounder fillets
2 tablespoons unsalted butter, melted
1/2 large lemon, juiced
1/4 tsp salt
pinch black pepper
1/4 teaspoon garlic powder
1/4 teaspoon paprika
1/2 large lemon, sliced
2 tablespoons fresh chopped parsley

Rinse fillets well in cold water and drain and pat dry. Butter a glass baking dish and arrange fillets in the dish. Whisk together the lemon juice, melted butter, garlic powder, paprika, salt and pepper and drizzle over the fish. Place one thin slice of lemon on center of each fillet. Broil on highest rack for 7 to 8 minutes or until fish flakes easily. Remove flounder and place on plates and sprinkle with fresh chopped parsley. Serves 4.

On May 24, 2006, The Vegetarian and Vegan Foundation will be launching White Lies, a campaign to raise awareness of the health risks of consuming dairy products. Why You Don't Need Dairy, an event to mark the beginning of the campaign, will feature Heather Mills McCartney as a speaker who will call for milk to be dropped from the nation's diet. At the same time, the Physicians Committee for Responsible Medicine, PCRM, a nonprofit health organization comprised of physicians and nutritionists, will be asking consumers to eliminate dairy from their diet for three weeks to see if they notice an improvement in health.

In three short weeks, PCRM is confident those who take the dairy-free challenge will notice immediate benefit in better digestion, easier breathing, better sleep, a lessening of headaches and for sufferers of acne or dermatitis -- clear skin. Health benefits that are not immediately noticeable but of significant value is a reduction in the risk of prostate and ovarian cancer. Research had proven the link between dairy and these two cancers. Because dairy products such as cheese, ice cream, milk, butter, and yogurt all contain high levels of fat, it is reasonable to assume there might be a dairy link to other cancers as well.

The Nutrition Resource Centre of the Ontario Public Health Association, has published Non-Dairy Sources of Calcium, available as a PDF document online, with food suggestions that offer plenty of calcium.