Quitting smoking is very hard to do. If you succeed the short and long term rewards include improved lung capacity, circulation, greater sense of smell and taste, reduced risk of coronary artery disease, stroke and lung cancer.

BlueCross BlueShield of Central New York and the New York State Smokers Quitline offer seven steps smokers can take in their quest to quit.

Visualize success. Studies of successful quitters show that one of the most important ways to succeed is to believe that they can quit smoking.

Make a plan. Create a daily plan to follow that includes:

• Times when you want to smoke most and things you can do instead of smoking when you have a craving.
• Names of friends and family you can call for support.
• A reward for yourself when you have achieved your goal of being smoke free.

Breast cancer survivor Linda Griggs offers a wide variety of hands-on healing products for other survivors -- like an inner child notebook with markers for journaling and expressing emotions, a wooden box with instructions on how to create a healing shrine, a non-fiction account of her own cancer journey, and so much more. Griggs, who also teaches workshops and speaks out on cancer as a hero's quest, is now onto something new. She's stringing beads.

Think about this:

"After helping a young breast cancer survivor make a "power necklace" to help pump her up before chemo, I realized perhaps other survivors might benefit from having their own empowering necklaces," Griggs says.

Griggs has begun making necklaces from natural stones associated with chakras she believes are most relevant to survivors. The root chakra, for example is connected with survival, the sacral chakra with emotional balance, the solar plexus chakra with personal power, the heart chakra with giving and receiving love, and the throat chakra with free expression.

Each necklace -- there are earring sets too -- come with an explanation of the stones and chakras involved and each has its own unique name. There is the Amazon Warrior, the Wild Woman, and the Heart Light.

Think about a visit to Griggs' website when you have a moment. And bead all about the resources this one survivor has crafted for those wishing to transcend the depths of cancer.

Lance Mackey beat cancer back in 2001 and on Tuesday he won the Iditarod Trail Sled Dog Race in Nome, Alaska. Mackey was diagnosed with neck cancer in 2001 and received surgery and radiation for his treatment.

Lance owns a kennel named Lance Mackey's Comeback Kennel. He indeed made a comeback, he has back to back wins in the Iditarod Trail Sled Dog Race and the Yukon Quest International Sled Dog Race.

Mackey's status as a cancer survivor and champion musher will inspire other people with cancer, said Christine Schultz, 42, of Nome, a medical social worker who stood out in subzero temperatures with co-workers from Norton Sound Regional Hospital to watch Mackey cross the finish line. "I think it gives people hope they can overcome cancer and live their dreams," she said.

Don't ever doubt I can't do something," Mackey said in Nome after his win. "I lived through cancer."

Survivorship is the new cancer buzz word -- and what an important word it is. Once left to each individual to define, manage, and transcend, survivorship is now recognized as a distinct phase of cancer recovery -- just as important, and maybe even more so, than diagnosis and treatment.

Linda Griggs, a 13-year breast cancer survivor, clearly remembers the day her chemotherapy ended. With her therapy complete, her hair growing back, and her medical team sending her off to have a nice life, she thought she'd be fine. But she wasn't.

Three months after her last dose of chemotherapy, Griggs was depressed, consumed with worry about how her cancer might come back. And she realized that the end of treatment is not really the end. It's just the beginning.

Griggs told her doctor about her anxiety, about how she was just trying to make it to her next three-month-check up. When her doctor told her, "that's not living," something clicked for Griggs who instantly decided to start living -- really living.

Surviving is about self-nurturing, says Griggs, who has created a kit to help others survive cancer. On her website, she writes that there are a couple of other breast cancer survivor kits out there -- containing tissues, herbal teas, meditation tapes, medical appointment books, and breast cancer resource materials.

"This is not that," she says of her kit that focuses on the emotional upheaval cancer creates.

Griggs' kit is full of hands-on creative materials -- like an inner child notebook, complete with magic markers for journaling and expressing emotions. If you're angry, you can write down angry thoughts. If you're sad, write what makes you sad. Save the pages, tear them up, burn them, do what you wish -- but allow your emotions to flow, Griggs says.

The kit also includes a wooden box with instructions on how to create a healing shrine, a copy of Griggs' non-fiction account of the first five years of her cancer journey, and so much more.

Griggs, who also teaches healing workshops, guides others to understand cancer as a hero's quest. She says when something happens to us -- death, divorce, disease -- we are receiving a call to adventure. All bet's are off. We must start fresh, gather our spirit guides, collect ourselves, dive into the underworld, overcome, and then emerge full of wisdom of growth.

Griggs has emerged -- full of her own wisdom and growth. She is a hero -- on a quest to help others survive a disease that threw her way off track for way too long.

There is still time to register, volunteer or donate for the Avon Walk For Breast Cancer which will take place in several cities across the United States -- Los Angeles, New York, Charlotte, Washington DC, Boston, Chicago, Denver, and San Francisco. This weekend walk that extends over two days and 39 miles will take place as soon as September 2006 in Los Angeles and as late as July 2007 in Denver. This walk, designed to benefit medically underserved women and men -- allowing them treatment they otherwise would not receive -- also funds research teams as they continue their quest for a cure. With Prevention magazine as the national sponsor and other official sponsors such as Reebok, the Avon Walk For Breast Cancer has made quite a mark already. This year's Chicago walk raised a record-breaking $8.2 million and tracked the steps of more than 3,500 participants. There is no better proof than this -- in my opinion -- that walking can make quite a difference.