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.

I just took the Great American Health Challenge -- an on-line quiz offered by the American Cancer Society -- and after just a few minutes of answering a few questions about my age; weight; height; family history; and eating drinking, smoking, and exercise habits, up popped my very own Health Action Plan.

My plan was quite revealing and listed both the good and not-so-good facts about my lifestyle.

I learned that my weight is normal -- whew! -- and that I seem to have an active enough fitness routine. More is always better, though, I was informed. I digested the fact that I don't eat enough whole grains and probably need more low-fat dairy in my diet. I was commended for not smoking and not drinking. And I was encouraged to limit sugars because they are high in calories and low in nutritional content.

My plan came to me ready to print so I can take it to my next medical appointment where my physician can help guide me toward healthier living.

American Cancer Society experts say the Great American Health Challenge can help those who take it to lower their risk of cancer. Get checked, get moving, nourish your body, and quit smoking, they say.

It only takes five minutes to get started. So click here and start now.

I just finished reading the words of Mark Raymond Clements -- and the words of his wife, Marianne, written when Mark was too ill to comment. I am overcome and overwhelmed with emotion because each string of sentences filling the pages of the Clements family homepage has touched me, inspired me, and saddened me all at the same time.

Clements was diagnosed in October 2005 with cholangiocarcinoma, a rare cancer of the bile duct normally found in people in their 70s.

"There is no known cure," writes Clements. "It does not respond well to chemotherapy. It is fast moving."

And fast moving it was. Surgery -- rarely a good option for this cancer -- was attempted but without success.

"After they opened him up, they discovered that the cancer had just spread too far," Marianne writes. "They closed him back up."

Chemotherapy came next and while there were some hopeful moments -- "overall distribution of the disease has decreased" -- the overwhelming course of Clement's disease continued on a fast track. And by June 2006, Clements realized, "the cruel reality of CANCER hits like a brick wall," when a CT scan revealed the presence of as many as 20 new tumors in his liver.

The Clements family never abandoned hope and were steadfast in their faith as cancer continued to dominate their lives. In October -- one year after diagnosis -- when Marianne believed doctors were sending a let's make you as comfortable as we can message, the family began pursuing alternative methods. But by December, when it had become clear treatment of any kind would no longer help, Mark Clements was welcomed by the loving arms of hospice -- where he remained until he passed away on January, 19, 2007. He was 40 years old.

On the very day of her husband's death, Marianne writes, "I know I am not alone in feeling complete anguish at this time. I know it will lessen over time. I know I will not understand 'why' until I'm with him again, but what I do know is that Mark loved me. He loved his children. He loved his family and friends. He will be waiting for me with our loving Father in Heaven. And we will be together again. Our Father in Heaven is aware of our pain and will comfort us still as he has through this past year."

And these are just some of the words that have has touched me, inspired me, and saddened me all at the same time.

Sing for the Cure CD is a profound musical journey chronicling the experiences of women diagnosed with breast cancer. Narrated by Poet Laureate Dr. Maya Angelou, and featuring the performances of librettist Pamela Martin, the Turtle Creek Chorale and the Women's Chorus of Dallas, the CD offers original songs that capture the emotions of ten composers.

The selections on the Sing for the Cure CD include Prelude For The Uncommon Woman; The Community's Voice; Who Will Speak?; Facing Diagnosis; Borrowed Time; The Partner's Voice; The Promise Lives On; Taking Control; Livin' Out Loud Blues; The Child's Voice; The Sister's Voice; Girl In The Mirror; The Mother's Voice; Who Will Curl My Daughter's Hair; Pursuing A Cure; Groundless Ground; Proclaiming Hope; One Voice: I Will Not Be Silent; Testimonial and Come To Me, Mother.

Live concert performances of Sing for the Cure, dedicated to those affected by breast cancer, have been held in more than 50 US cities, including Carnegie Hall in New York City. The Sing for the Cure CD is available through the Susan G. Komen Breast Cancer Foundation gift shop.

Several boxes containing injections of Neulasta have lined the bottom of my refrigerator for more than a year. They are left-overs from chemotherapy -- from a time when one needle pierced the skin on my arm after each chemo treatment to keep my blood counts in a safe range. I've looked at them day after day after day, and I've allowed them to sit in the same exact spot for all this time. But today, they are in the trash -- not because I made a conscious choice to throw them away but because water spilled all over the inside of my refrigerator and left them soggy and damaged. Surely I would not have used them in this condition, I thought -- so I tossed them. But really, I would not have used them anyway. They were old -- probably past their expiration date -- and I am not receiving chemotherapy anymore. I had absolutely no use for them. But I kept them for safety or comfort or some other impractical reason -- for the same reason I keep a basket full of old medication in my kitchen cupboard. It's all cancer-related -- most of it never touched because I don't really like taking medication, even when necessary. So this stock-piling tendency defies all logic for me. Until today -- when part of my past sits in a white trash bag, ready for the curb, and the rest of it is soon to be trashed. So I can continue moving forward. Away from cancer. For good.

I can't decide what to do about my port now that my breast cancer treatment is over. It's been an on-going internal battle. I don't know whether I should leave it in place -- tunneled underneath the skin on my collarbone where it is available and accessible should I ever need further infusions of cancer-fighting drugs -- or whether I should have it removed since there is no real purpose for it right now. There is the issue of superstition and safety -- leaving it right where it is allows for easy use if cancer returns and prevents another surgery to implant a new one. But there is also the issue of moving on -- and removing it because I don't need it, because I may never need it. One doctor told me recently that it should come out because if it remains in my body, I risk infection. And anything foreign in my body for an extended period of time is not completely safe. But a cancer survivor told me that she had hers removed immediately after treatment and had to get a new one because her cancer recurred three months later.

I am accustomed to wrestling matches like this one -- like my stand-off between treatment with Taxol or without Taxol, between anti-depressant or no anti-depressant, between vegan diets and traditional diets. Sometimes I can make a good call. Sometimes I just can't decide. Like right now.