There are countless methods we can use for optimizing our health. Each of us can surely rattle off a bunch right now. Give it a try. Quick. Name three actions you can take to improve your body, your mind, your soul. Good. Now remember what you picked -- and make each one happen.

In a recent newspaper article, one journalist listed 25 ways to live a healthy life. They're all super ideas. But I only have space today for seven. Here they are. Stop back in two weeks, and I'll give you another seven.

Keep your weight in check

Make sure your weight is appropriate for your height, age, sex, and body frame. The American Institute for Cancer Research reports that having an ideal body mass, eating properly, and exercising can reduce the risk of cancer by 30 to 40 percent.

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.

I'm a good runner when it comes to the right state of mind and the right weather. I have to feel a spark of motivation to know I'll succeed at running, and I prefer cool temperatures. Something in the low 70s or below is perfect. When it's hot and steamy and humid in my Florida town, I tend to struggle. Like I did today.

I set out for a three-mile run with my head in the game. The air was a bit too warm for my liking, but I pushed myself anyway. For a good long time, I did well. With loud music blaring on my MP3 player and a steady pace, I conquered about 75 percent of my goal. Then something happened. I felt my body slow, and my feet wanted to stop. They almost did. Instead of giving in and giving up, though, I pushed myself to finish. In the end, it felt good.

My advice to you today is this: just when you feel you are fading, fading, fading -- don't quit. Try to get through the moment and you'll likely find some energy to keep plugging away.

Research published in the international medical journal Addiction showed that moderate exercise, such as walking, significantly reduced the intensity of smokers' nicotine withdrawal symptoms. Just five minutes of exercise can get the smokers past that need for a nicotine fix.

Nearly anything that distracts people from smoking is thought to help, but scientists have long suspected that exercise might have a more potent effect. Exercise could produce a mood-enhancing hormone dopamine, which could, in turn, reduce the smokers' nicotine dependence.

When you're dying for a cigarette, try some exercises or a walk to get past the craving. Remember, if you are trying to quit, a craving will only last about three minutes!

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.

There's no mystery about how we might help prevent cancer. In fact, we don't even need to venture out of our own minds to figure it all out.

Consider this.

"We estimate that more than 50 percent of cancer incidence could be prevented if we act today on what we already know," says Graham Colditz, M.D., Dr.P.H., and associate director of Prevention and Control at the Siteman Cancer Center at Washington University School of Medicine in St. Louis and Barnes-Jewish Hospital.

And now consider these seven methods for acting on what we already know about cancer prevention.

One. Lose weight and exercise more. It is estimated that 20 to 30 percent of the most common cancers in the United States are directly attributed to being overweight or physically inactive.

Two. Eat right. Plant-based diets help prevent cancer. Eating fruits and vegetables help prevent cancer. Diets high in red meat and animal fat increase the risk of cancer. End of story.

Three. Quit smoking. We all know smoking is associated with lung cancer, but it's also linked to cancer of the colon, kidney, pancreas, cervix, and stomach. Within five years to 10 years, there is a 50 percent reduction in cancer risk for those who stop smoking.

Four. Limit alcohol intake. While a few studies claim there are health benefits to drinking wine and other alcoholic beverages, most data show overconsumption of alcohol increases the risk of oral, esophageal, and breast cancers.

Five. Increase folate intake. Epidemiological studies suggest that low folate levels promote cancer development. Experts recommend taking a multivitamin with folate every day.

Six. Stay in the shade. Limiting long-term exposure to the sun and tanning beds, booths, and lamps minimizes the risk of developing skin cancer.

Seven. Avoid sexually transmitted diseases. Human papillomavirus (HPV) can cause cervical cancer. Hepatitis B and C viruses can cause liver cancer. Helicobacter pylori causes stomach cancer. It's critical that we protect ourselves during sexual contact if we wish to protect ourselves from cancer.

The American Journal of Preventive Medicine issued a report that stated American cigarette warning labels are the smallest and have the least detail printed, making them the least effective.

Other countries such as Canada, Australia, and Britain have warnings that are much larger and include more health information appearing on both sides of the packages. Some countries even have very graphic warning labels printed on their cigarettes.

A study was conducted to see if these larger, more informed labels could make a difference. The study included 15,000 adult smokers in the U.S., U.K, Canada, and Australia to test the effectiveness of the warning labels used in those four countries between 2002 - 2005.

The research did suggest that U.S. smokers might benefit from large graphic warnings on the packages. The U.S. smokers were least likely to notice their American labeling. The researchers also concluded that the U.S. warnings are poor compared to those in other countries.

It is suggested that the U.S. labels need a makeover and putting quit-smoking resources on cigarette packages might also help.

There are some of us out there--diagnosed with cancer and then continued to smoke cigarettes. I was one of those people. Basically, as soon as I was told I had a very suspicious mammogram, I went out side to wait for my husband and was puffing away.

This might seem crazy to those who have never smoked or been addicted to nicotine. It seems crazy to smoke at all knowing all the damage it does but then when you have already sat in that chemo chair it becomes even more absurd.

I am writing this post to tell of my experience with quitting after being diagnosed with cancer. In the hopes it might help someone else do the same. First, I would like to point out that it would be the hardest time to quit during the first few months after being diagnosed. Your mind is not in the right state to take on such a mental endeavor.

I would not advise waiting three years like I did, but I think eventually a light bulb came on my head and said "hey, Kristi, you might actually live through this breast cancer experience so you have to quit"!

One important and major thing is that I became mentally ready. I was embarrassed that I had the nerve to light a cigarette after I had already been diagnosed with cancer. Did I want to put myself through cancer again? I did not blame myself for smoking causing my breast cancer, I will never know if it did contribute so i just don't bother myself with thoughts on that aspect. What is done is done and all I can try to do is help my body be more healthy in the future.

I have heard that reformed smokers are the worst! They tend to get on everyone--I know now why they do this. Because its really not that hard to quit. Think about what amazing things your are doing for you body -- getting rid of all those chemicals that come along with the nicotine.

It is quite difficult in the beginning, I'm not going to sugar coat it. My first night after dinner without smoking, my husband and I were enjoying a few glasses of wine on our deck. I said to him, "ok, what do we do with ourselves"? That was my time to have a smoke while enjoying my wine. It was rough.

I did have cravings of course. What I read was that a craving will last 3 minutes. Wait out those three minutes. Its doable.

I am no expert on quiting smoking. I just had to quit cold turkey and am convinced it is the only way. Using the patch or other items of that nature only prolong the inevitable.( you will have to go through withdraw eventually). Your body needs 72 hours to be clear of nicotine. That is when the cravings are the strongest. After that time period dealing with your triggers and times of day you smoke is another obstacle. Slowly weaning yourself off nicotine rarely works.

I have found a terrific website called www.whyquit.com. That is what helped me to quit. You can read reaffirming messages about how good it feels to be in a non-smoking world and enjoying more than you did when you smoked.

One thing I like that they said on the site was that if you were going to feel as horrible as you do the first few weeks after quiting for the next twenty years they would advise continuing to smoke. But it is true that after a while you don't think about it, wake up feeling better, don't stink...i can go on and on.

Take a look at the website if you feel you might be ready. good luck!

Beginning January 1st, an additional $1 dollar cigarette tax will be added to each pack of cigarettes purchased in Texas. CBS 11 News is reporting that this will raise the price of a pack of cigarettes to $4 dollars, or ten more dollars a carton, and smokers are stocking up on cartons of cigarettes before the tax hike goes into effect.

In the past, states that have increased taxing of cigarettes have seen a positive effect on the number of people who quit smoking, for no other reason than purchasing cigarettes becomes too cost prohibitive. The American Cancer Society (ACS) is looking forward to this happening, as they predict it will keep 300,000 people from starting up and cause 100,000 current smokers in Texas to quit.

Smoking has indeed become an expensive habit since the days when the government gave away cartons of cigarettes to World War II soldiers in the belief it calmed their nerves.

Meanwhile, back in Texas, CBS 11 News quoted Discount Cigarettes manager Patrick Ingram as saying, "Every state has their own tax, so you're not supposed to take large quantities across the border. So, people will go buy truck loads and bring across the border, or just steal."

That's probably true, to a lesser extent, but the ACS is right, the increased overall price for a pack of cigarettes when the new tax is implemented will prompt more people to quit smoking and deter even more from starting a habit that is not only increasingly expensive but just plain bad for your health.

Smoking is not an easy habit to break, and of the many methods tried, only a handful seem to work. Of the methods that do seem to work -- nicotine-replacement products; bupropion drugs; counseling; classes; calling a helpline or talking to a health professional -- younger smokers between the ages of 16 and 24 years who smoke and try to quit only use one of the recommended methods of help by talking to a professional. Because of this, younger smokers are less likely to be successful in quitting, according to the US Centers for Disease Control and Prevention (CDC).

During the 2003 National Youth Smoking Cessation Survey, the CDC found that younger smokers most often tried to quit smoking by cutting back on the number of cigarettes they smoked each day; not buying cigarettes; exercising; using the buddy system and trying to quit with a friend; telling others they were quitting and changing to a lighter brand of cigarette, switching to chewing tobacco, snuff, or other tobacco products. None of these methods are recommended by the US Public Health Service.

According to the National Youth Smoking Cessation Survey, 77 percent of younger smokers have tried to quit at least once without success. Over a third have tried to quit smoking numerous times without success. Researchers suggest that many younger smokers may need help with other high-risk behaviors such as binge drinking; depression or ADD/ADHD.

If you are a younger smoker who is trying to quit, the CDC encourages you to call 1-800-QUIT-NOW or talk to your physician about methods that might lead to more success. The 2-page summary of the National Youth Smoking Cessation Survey is available as a pdf document.

This past summer, a man in the business of helping smokers quit, was diagnosed with inoperable lung cancer. Just months later, anti-smoking guru Allen Carr lost his battle with cancer. On November 29th, Carr died at his home in Malaga, Spain.

A heavy smoker for 33 years before quitting 23 years ago, Carr claimed to have found an easy way to quit smoking. From that discovery, he founded The Easy Way to Stop Smoking Program, which would eventually grow into 70 clinics in 30 countries. In addition, his company publishes how-to quit smoking books, CDs, tapes and DVDs.

Using cognitive therapy, Carr told smokers interested in quitting that they could do it without willpower, without suffering withdrawal and without gaining weight. The celebrity endorsements for his program include Sir Anthony Hopkins, Sean Bean, Marie Helvin, Johnny Cash, George Harrison, Lisa Stansfield, Sir Richard Branson, Britney Spears, Susannah York, Bruce Oldfield, Stefano Gabbana and Julie Christie.

Carr is credited with helping over 25 million people to quit smoking.

An Easy Way to Stop Smoking Program clinic spokesperson was quoted as saying, "Allen spent many years in smoke-filled rooms after he quit, while treating smokers for addiction. He is certain that had he not quit, he would have died 20 years ago." Near the time of his death, Carr wrote a letter to Tony Blair urging his government and NHS to accept the easy method program. Carr was 72.

Its never too late to quit smoking, says a new study conducted by researchers at the University of Texas M.D. Anderson Cancer Center in Houston. Its even beneficial if you have already been diagnosed with lung cancer.

The research showed that those who quit smoking after being diagnosed became less severely impaired by the disease than those that continued to smoke. The ability for the person to care for themselves and handle daily routines was increased when they gave up the habit.

Even though the study did not show an increased survival benefit for those that quit, they noted that continued smoking may deteriorate a lung cancer patient's quality of life by starving their tissues of oxygen, which worsens outcomes from chemotherapy and radiation.

Don't ever think its pointless to quit!

Those who just can't quit smoking may have a teeny, tiny bit of added protection from a possible onset of lung cancer -- if they are willing to get out there and sweat.

In a study of older women, researchers found that physically active smokers have a 35 percent lower risk of developing lung cancer than their sedentary counterparts.

This doesn't mean that women who exercise have a free pass to smoke, but the study does reveal the lowest risk of lung cancer among study participants was found in those who had moderate workouts more than four times per week, or vigorous workouts two or more times per week.

It is unclear why physical activity might have a preventive effect on lung cancer. Perhaps the improved pulmonary function resulting from exercise reduces the concentration of carcinogenic particles that deposit in the lungs. Or maybe becoming more physically active increases smokers' awareness of the damage they have caused their lungs, motivating them to smoke less or quit.

One thing is clear, however. The single most important step a smoker can take to prevent lung cancer is quitting the nasty habit -- because those who stop smoking are 10 times less likely to develop lung cancer than those who smoke.

Dr. Norman Edelman, chief medical officer for the American Lung Association does not want smokers to gain a false sense of security from this study.

"We don't want people to get the wrong message," Edelman said. "A regular smoker has a risk of lung cancer 10 times that of a nonsmoker, and 35 percent reduction in that risk is trivial."

Edelman also states that the study does not address the effect of exercise on other smoking-related health problems, such as emphysema and heart disease. And because the active women in the study were less likely to be overweight, it is unclear if the lower lung cancer rate is a result of their exercising or their weight.

While public and private groups, along with researchers and a few drug companies, have been making serious efforts to help smokers quit smoking cigarettes, the tobacco industry has been spiking the level of nicotine in cigarettes, according to a study by the Department of Public Health. Between the years 1998 to 2004, the amount of nicotine in cigarettes has risen by ten percent.

According to Lois Keithly , director of the Massachusetts Tobacco Control Program, "We in public health have tried to spend a lot of time figuring out why people don't stop smoking."

Full withdrawal will be felt after the first day of not smoking. But symptoms from nicotine withdrawal are felt within the first 30 minutes after the last cigarette, with smokers reporting cravings within the first hour after the last cigarette. In one hour, smokers reported anger. In three hours of smoking cessation, smokers reported heightened levels of anxiety, sadness and difficulty concentrating. Nicotine is what makes cigarettes so addictive.

The Boston Globe reports when contacted, representatives of the three major tobacco makers in the US declined to comment on the study and would not answer questions about the nicotine content of their products.

ABC World News Tonight partnered with the Centers for Disease Control and Prevention, the National Cancer Institute and the North American Quitline Consortium to present a special series Quit to Live. According to statistics, approximately 440,000 Americans will die from smoking-related illnesses this year. A more encouraging statistic is while there are 46 million smokers, for the first time, there are more ex-smokers than smokers.

The Quit to Live series is a comprehensive resource for the 70 percent of smokers who have indicated they are interested in quitting. At Quit to Live, you can watch the complete special series coverage in video broadcast reports; watch broadcast plus exclusive web-only content; view the videoblogs of Tracy, Jose, Meg and Alyce; how to quit thinking about quitting and compare different methods and find groups that can help.

You can read ABC medical editor Dr. Tim Johnson and experts from the nation's leading cancer centers answers to questions about smoking at Ask Tim. In addition to original reports and reviewed resources, they offer community to connect with others. This week, ABC News revisited the Quit to Live special series on the anniversary of Peter Jennings death to lung cancer. Any smoker interested in quitting will find this special series of great value -- you might want to start by watching the video Expert Interview on How to Quit.