Swinging kettlebells around at the gym makes me feel like a super toughie. But I do love the sassy feeling I get doing slow and controlled windmills, a move I just learned from my Equinox trainer Lauren. Like most kettlebell moves, this is a full-body exercise, but the work is at your waist, toning the obliques and stretching the sides of the torso. The shoulders and arms are worked nicely, too. If you’re a beginner, try this exercise with no weights. Once you feel familiar with the sequence, add one five-pound dumbbell into the mix, holding the weight in the hand that remains held above the head. When you’re ready, progress to using a set of four-kilogram (8.8 pounds) kettlebells. Start toning your love handles now; bikini season is right around the corner. View Slideshow ›

Tobacco, alcohol … and sugar? A new commentary published in Nature argues that just as the first two substances are regulated in various ways by government authorities, so should be sugar. While acknowledging that food, unlike alcohol and tobacco, is required for survival, the authors say taxes, zoning ordinances and even age limits for purchasing certain sugar-laden products are all appropriate remedies for what they see as a not-so-sweet problem. The authors of the piece, Robert Lustig, Laura Schmidt and Claire Brindis, are all from the University of California, San Francisco. Lustig has been a particularly harsh (and longtime) critic of the impact of added sugars on health — here’s his widely viewed 2009 lecture on that topic. (Lustig was also a central character in a New York Times magazine piece on this subject last year.) Note that they are talking about sugar added to foods. No one is arguing that we should spurn fruit, for example, because of the naturally occurring fructose. “We believe attention should be turned to ‘added sugar,’ defined as any sweetener containing the molecule fructose that is added to food in processing,” the authors write. (And they argue the current dietary “bogeymen” — saturated fat and salt — deserve less scrutiny than the sweet white stuff.) They’re talking about foods sweetened with sucrose — about half fructose and half glucose — and high-fructose corn syrup, which despite its name is mostly used in formulations that are 55% and 42% fructose. The authors write that sugar is more than just empty calories — that growing evidence links fructose overconsumption with health problems including hypertension and diabetes. “Early studies” link it to cancer and cognitive decline, they write. They also argue that like tobacco and alcohol, “it acts on the brain to encourage subsequent intake.” So, what’s a country to do? The authors propose taxing processed foods containing any kind of added sugars, including drinks and cereal. In addition, they suggest tightening licensing requirements on vending machines and snack bars selling sugary drinks in schools and at work, instituting zoning ordinances to restrict the number of fast-food restaurants and convenience stores in low-income neighborhoods and near schools, and even instituting an age limit for purchasing sugary drinks such as soda. And they want the FDA to consider removing fructose from the list of ingredients deemed Generally Recognized as Safe . (Douglas Karas, an FDA spokesman, says that step is not currently being considered.) The Sugar Association, not surprisingly, found a lot to dislike in the commentary. In a response published on its website , the industry group says that USDA stats show people are consuming about 425 more calories per day now than 40 years ago, with caloric sweeteners accounting for about 38 of those calories. Meantime, the group contends that consumption of cane and beet sugar has been falling even as obesity rates have been rising. “We consider it irresponsible when health professionals use their platforms to instill fear by using words like ‘diabetes,’ ‘cancer,’ and even ‘death,’ without so much as one disclaimer about the fact that the incomplete science being referenced is inconclusive at best,” the association says. The obesity problem “originates from the combination of overconsumption of all foods and lack of exercise. To label a single food as the one and only problem misinforms, misleads and confuses consumers, and simply adds to the problem,” the association says. The National Confectioners Association, meantime, said that the group “supports realistic advice to Americans that accommodate all foods including occasional treats in moderation. There is a place for little pleasures, such as candy, in an overall lifestyle that supports health, wellness and happiness. In fact, helping the public understand how to incorporate little pleasures in their diet may well play the most important role in achieving and sustaining recommended dietary behaviors.” If you do want to keep an eye on your sugar intake, the nutrition facts panel that appears on food packages now does not break out added and naturally-occurring sugars. But you can certainly see how many total grams of sugar you’re consuming. Image: iStockphoto Update: This post has been updated with comment from the NCA.

New government stats just came out this week, and there’s slightly good news: the rates of obesity in the US haven’t increased from previous years. The stall isn’t the first time it’s happened in the past decade, but researchers say it points to a possible slowing down of the so-called “obesity epidemic.” Can you guess how many Americans are currently obese? Take the Quiz

It’s hard not to stare at the scale after resuming your fitness routine once the holidays are over. Dinner tables covered with scrumptious dishes, and festive drinks and treats can quickly do a number on your overall body weight. But getting back in shape after indulging during the holidays shouldn’t just be about the number on the scale. Here’s why muscle mass is the secret to optimal health and staying slim. More than just calories: Building muscle mass helps strengthen connective tissues, which increases bone density. By doing this, you’re reducing your risk for injury , and your chance of getting osteoporosis later in life. Here are more reasons why muscle mass is important .

A 1-year-old girl whose family was profiled on CNN.com died Tuesday after a seven-month struggle with a childhood cancer. The stories of the child, Saoirse Craig Fitzgerald, and her mother, Kezia Fitzgerald, were told this fall because they were both diagnosed with cancer – albeit different types – within five months of each other. In the Fitzgerald family, a household of three, cancer struck twice. Shortly after Kezia learned she had Hodgkin's lymphoma, her daughter was diagnosed in May with neuroblastoma, a childhood cancer that destroys a young nervous system by turning nerve cells into tumors. Cancer is "staged" to indicate its spread and Saoirse had stage 4, the furthest the disease can progress.  Kezia had stage 3 cancer, which is now in remission. Saoirse, who is shown in this photo gallery from the September story, was a curious, playful girl who loved petting the family dog, Fallon, cuddling with her parents and watching "Sesame Street." The cancer she had, neuroblastoma, develops from tissues that control vital body functions like heart rate, blood pressure, digestion and hormones, according to U.S. National Library of Medicine. It's unclear what causes neuroblastoma, but researchers believe the genetic mutation that contributes to the cause occurs during pregnancy or soon after birth. "This robbed me of my daughter,"  her father, Mike Fitzgerald said.  "It'll never take away anything she stood for." Despite  aggressive treatments, the neuroblastoma returned seemingly stronger each time. Saoirse endured eight rounds of chemotherapy – many of them lasting for days. She endured the harsh chemicals and surgery that removed both her adrenal glands.  She did what 1-year-olds do – smile, dole out high-fives to the hospital staff and chase after her mommy and daddy. In November, the family received more bad news. Saoirse's cancer had returned after surgery, this time in her skull. Not a week later, her liver became enlarged and swollen, because the cancer had overtaken the organ. Saoirse's breathing became labored.  She couldn't sleep because she had to stay awake  to breathe. "It was labored and violent in the last few hours," her father said. "She was breathing 60-90 breaths a minute. All her energy was spent on breathing. There was a lot of grunting. It was a violent process." Her parents put on "Curious George" and "Sesame Street" to calm her. Looking at the images on her iPad, she uttered, "Elmo." Doctors prepared for a risky intubation procedure, hoping that a breathing tube would help her. Mike Fitzgerald crouched next to his daughter and whispered into her ear: "You're safe. It's OK to relax. It's OK to go to sleep. Doctors are going to look at you. Mommy and Daddy are right here." Her eyes were swollen, but she made eye contact with her mommy and daddy. At 6:47 a.m. Tuesday, Saoirse died. Her memorial service will be held on Saturday. Guests are prohibited from wearing black.  Her family's Facebook page and blog are here. Filed under: Cancer , Children’s Health Tagged: Madison Park – CNNhealth.com Writer/Producer

Here’s an inspired reason to drink a daily cup of joe: new research shows that coffee consumption may reduce the chance of depression in women . The Archives of Internal Medicine published the study, having analyzed the data of over 50,000 women over a 10-year period. Meticulously examining participants’ lifestyles, health, and coffee consumption over the years, researchers concluded that women who drink coffee daily are 20 percent less likely to become depressed than those who don’t. The author of the study, Dr. Albert Ascherio, spoke to The New York Times and admitted that more research is needed: “We know that caffeine enters the brain and activates the release of different neurotransmitters that are related to mood, like dopamine and serotonin . . . That may explain the short-term effects on mood. But the long-term mechanisms of caffeine intake on mood we don’t really know.” While the researchers aren’t quite ready to recommend that women drink more coffee, Dr. Ascherio says personal responsibility is key: “We self-medicate ourselves with caffeine, and each person usually knows their optimal level.” Are you convinced? Do you think drinking coffee can lower the risk of depression? Do you think coffee can reduce depression? Yes, I think coffee reduces the risk of depression. No, there is no link between coffee and depression. No, I think coffee can increase depression.

Giving up a vice is never simple, but FitSugar reader kelliechio is coming clean on her gummy bear addiction for the 10th challenge of our Get Fit For 2011 giveaway . Just look at them . . . they are so cute . . . so sweet . . . so tasty . . . so . . . EVIL??? Yes, they are evil! But how could I? How could I say the bite-sized treats adored by adults and children across the globe . . . are bad?? Well, I will tell you why gummy bears are bad, at least for me. You see, I have a bit of a problem. OK, it’s a full blown addiction. I am obsessed with these cute little gummy critters. By obsessed I mean I must have them . . . MUST have them . . . each and every day. I have been eating them every day since . . . hmmm, I don’t even know. There have been years and years and years of gummy bear consumption. But my sweet friends, I must bid you adieu. I always knew you were bad for me but like a girl hooked on the “bad boy” type, I just kept coming back. I knew your sugary goodness was being stored by my body and was slowly being turned into the newfound fat on my thighs and stomach. None of your bad qualities really sunk in until last week. I visited the dentist for my bi-annual cleaning. The dentist didn’t have good news. She asked me what was going on . . . was I chewing sugary gum? Drinking Coke after Coke? “Gummy Bears,” I mumbled as I stared at the floor. “What?!?!?” Yes doctor, I am 31 years old but I have an uncurable craving for those sweet and sinful animals. “I am sorry to say, your friends are rotting your teeth, you have SEVEN cavities,” she said.   So you see, I have no choice but to put my gummy bear eating days in the past. I came home and threw away  ate the rest of my stash, and I haven’t gone gummy shopping since. I must admit, I am a bit nervous without those “beary” delicious treats around . . . so please wish me luck. For this week . . . and from now on . . . I am giving up my vice, my gummy bear addiction! You too can enter to win our weekly prize of a $100 New Balance gift card and our fabulous grand prize – a four-day fitness boot camp in LA. All you have to do is pick a vice (or an unhealthy habit) to give up for a week and then blog about it our Get Fit For 2011 community group. The more you participate, the better your chances of winning! Flickr User Joostje

Acetaminophen taken at recommended doses “is very safe and very effective” for both adults and kids, an expert says.

The controversy over whether the retrovirus XMRV is linked to chronic fatigue syndrome has still not been resolved, but the American Red Cross has just weighed in. The organization said today that as a result of concerns over XMRV, it is barring people with a diagnosis of CFS from donating blood.

Girls only – no boys allowed! Places like Curves and Lucille Roberts have been making bank off of women-only gyms for years. They cater to ladies who want a friendly, relaxed, estrogen-filled facility. While some may still primp and socialize at the all-female clubs, others say they love the ability to work out in pajamas and a face mask without anyone caring or looking their way. Personally, I don’t give a rat’s tail about my cotreadmillers at my unisex club, but I do tend to shy away from certain equipment if a bevvy of men are around it. I’m not afraid of the gents, but it can be intimidating when it comes to lifting weights or trying a new machine. I find it a bit humbling when you have to pull the weight pin out and take it down a notch (or 10), only for them to jump in during one of your breaks and take it right back up and then some. But hey, maybe they’re trying to impress me ? Eh, doubtful. Nevertheless, the awkward moments are few and far between and are hardly noticeable by me, which means they must be nonexistent to the iron-pumping men. Having said that, I’ve never tried an all-women gym, though I just don’t think it would make much of a difference for me. Would it to you?