You've surely known kids whose parents smoke declare their repulsion for the habit. The health risk, the expense, the filth of smoking seem to deter many youngsters from following in the footsteps of mom and dad. Theoretically, anyway. In practice, these same kids may fall prey to the very act they vowed to reject.

How about kids raised in households filled with sugary snacks and drinks, foods packed with fat, salt, and calories, and parents with expanding waistlines? Seems only natural these children, despite good intentions, end up struggling with healthful eating and weight management.

We are what our parents teach us. It's all we know for a good many years. And by the time we are able to make our own independent decisions, it's often too late. Our parents' actions and values are already programmed within us -- and it takes hard work to switch things up.

So here's my plea for this Sunday morning: do your kids a favor and become a positive role model. Don 't just tell your little ones what is right and healthy and virtuous -- show them. Let your behavior be the gold standard now, so that later, it's likely to be what your sweet babies will fall back on.

Here are seven ways to get started:

Feed 'em well
If kids learn healthy eating habits early, they're likely to stick with them. Offer whole grains options (rice, bread, pasta) and snacks that are not in the junk food group. Don't even buy the stuff you may later wish to clear out of your cupboard. Guests at our house are offered two drink options -- water or milk. Why? Because if we have juice (it's loaded with sugar) or soda (also sugary and calorie-laden), our kids just can't hold back. But if we don't have these beverages, they are never an option. Out of sight, out of mind.

Keep 'em moving
Take your kids to the park, get them running around your backyard, take them swimming, organize a kid-friendly football game, invest in a kite. Quiet activities are also good -- and necessary -- but when in doubt about how to entertain your busy little bees, make them move!

Let 'em see you sweat
You need to keep moving too. Not only for your own well-being -- that's obvious -- but so your kids see your physical activity as a staple of healthy living. Teach your kids to do push-ups and sit-ups and do them together. Jump rope, run laps at a local track, ride bikes, or dance. Just don't expect your kids to stay active if your idea of exercise is flipping through TV channels.

No TV
Turn off that TV. Rid your household of junk-food commercials, mind-numbing content, and addictive inactivity. Let TV be a treat -- a small one -- and not an expectation.

No smoking
Need I explain? It's unhealthy, costly, dirty, and a sure contributor to cancer. Try with every ounce of your being to keep this habit away from your impressionable children.

No stress
Some stress is unavoidable. Some is even healthy. But the kind of stress that hurts our tummies, gives us headaches, and threatens our health should be minimized. We must do our best to control our own stress so its effects don't spill over. And we must teach our kids how to cope too. Fortunately, some of the techniques listed above also work for this category -- physical activity, for example, does wonders for lowering stress. We can become experts at deep breathing -- have your kids practice with you. And we can teach a bit of distraction. If homework is making kids crazy, go with them on a short walk where they can regroup and return to the task with a clear head.

No double standards
We simply cannot say one thing and do another. Smoking while preaching the dangers of the habit just doesn't make sense. Saying "no" to sweets with your hand in the cookie jar is downright unfair. Carrying around extra weight and demanding physical fitness is simply ineffective. So make a commitment to yourself and your kids that you will do as you say. It's the only way.

In a Phase III trial involving 878 lung cancer patients, the drug bevacizumab, known as Avastin, increased the overall survival rate to 35 percent when combined with the chemotherapy drugs paclitaxel and carboplatin. Patients who were given paclitaxel and carboplatin without Avastin had a 15 percent chance of responding to treatment.

Two months ago, the Food and Drug Administration approved Avastin as a first-line treatment for patients with inoperable, locally advanced, recurrent or metastatic non-squamous, non-small cell lung cancer. Avastin works by stopping the formation of blood vessels that feed oxygen and nutrients needed for tumor growth. Because the drug is a targeted therapy, in that it leaves healthy tissue alone while going after cancer cells, some of the traditional side-effects from conventional chemotherapy, such as hair loss, nausea, or vomiting, are avoided.

According to Harold C. Simmons Comprehensive Cancer Center at UT Southwestern Chief of Hematology/Oncology's Dr. Joan Schiller, "Twenty years ago, we thought no treatment could help patients with advanced lung cancer. Ten years ago, we found that chemotherapy could improve survival of these patients. Now, we are finding out that this very unique drug called Avastin can also help improve survival even more. Avastin is the first of this very exciting family of drugs to be approved for lung cancer, and there are several other drugs of this type under development which may prove to work even better."

I'm not much of a cook -- I don't like to cook, I don't cook well, and I am never really enticed to spend any amount of time in the kitchen preparing food. So my husband picks up my slack much of the time. Tonight he made turkey meatballs with rice and green peppers -- and some other veggie side dishes too -- and he cooks pasta and grills chicken and can successfully feed our family of four without hesitation or frustration. For me, cooking, hesitation, and frustration all roll into one. And that's why I avoid anything of the culinary persuasion and thank my lucky stars for a husband who doesn't mind cooking endeavors. But sometimes, I am forced to enter the kitchen -- I have two growing boys who need to eat, after all, and I am the one mostly at home catering to their every need. So I do okay -- I try to maintain a healthily family menu and I can handle the basics and no one is really complaining so I guess I'm holding my own. But I'd like to find more pleasure in cooking -- and more variety and more creativity too. Perhaps free weekly recipes sent to my e-mail inbox would be a push in the right direction.

The American Institute for Cancer Research offers this service, and I am just moments away from subscribing to this offering that was started by a cancer group who sends out to anyone who signs up free recipes that are mostly lowfat, high-fiber, and plant-based. Launched just several months ago, this service already has more than 10,000 subscribers -- and many are cancer survivors who have learned to make everything from cherry spritzers to brown rice pudding to sweet potato and peanut chili. A name and e-mail address is all it takes to get the ball rolling -- just visit www.aicr.org and look for the health-e-recipes area.  Soon, simple and nutritious recipes will be at your fingertips. And at mine too. Unless I decide to pass them off to my husband.

Celebrity Naked Chef Jamie Oliver has started a true food revolution to ban junk food and get fresh, tasty and, above all, nutritious food back on the school lunch menu. As a result of public demands for better food for England's school children -- inspired in part by Oliver's very vocal and public campaign -- government officials have announced new nutritional standards in how often school children can be served certain foods. According to the new guidelines for school lunches, school meals must be free from low quality meat products, fizzy drinks, crisps, and chocolates. Also banned is the sale of junk food at school and in vending machines. School lunch programs are required to provide at least two portions of fruits and vegetables, and to offer high quality meat, chicken or oily fish on a regular basis.

"This is a really ambitious program," Schools Minister Jim Knight told BBC radio. "It will take a long time to transform a whole culture around food and transform the health content of school meals, undoing decades of neglect." Yes, but change has to start somewhere -- and this seems a good start. Everyone talks about the problems of obesity in children and the long-term health consequences such as an increased risk for cancers later in life, but here is someone who took it on to inspire a nation to make a difference -- and appears to be succeeding. Hats off to Oliver!