If you’re reading this blog, chances are good that you’re interested in learning about the latest research developments in the nutrition world. So if you don’t yet have a subscription to Nutrition Action Healthletter - a cutting edge resource that’s published by the Center for Science in the Public Interest and praised by Oprah (”the mastermind critic that sounded the food alarms”) - then I urge you to check it out!

I’ve been preaching the benefits of fiber for some time now. In fact, it’s a major component of my book Feed Muscle Shrink Fat. So I was thrilled to learn even more about the topic when I got last month’s issue of Nutrition Action - with a cover story entitled Fiber Free-For-All.

My biggest takeaway from this article: Not all fiber is created equal. Many of you may already know the difference between soluble and insoluble - the bottom line is that both are good, and if you’re eating a wide range of fruits, veggies, and grains, chances are good that you’ll get a fair amount of both types of fiber. But what about all the “fiber-fortified” foods that now crowd supermarket shelf space? I’m talking about the foods that never used to contain fiber: ice cream, yogurts, etc.

The key ingredient in many of these foods is inulin, an additive that technically increases the amount of fiber in foods, so that companies can boast their higher fiber levels on packages - but research hasn’t shown that inulin has any significant impact on regularity.

This is an important point, not because we should trash-talk companies who recognize the importance of fiber intake (I applaud them for trying!), but because the public shouldn’t be confused about the bottom line: There’s no substitute for the real deal. Most of us need to increase our fiber intake, and that doesn’t mean eating a few more Skinny Cow (fiber-fortified) ice cream sandwiches. That means - you guessed it - plenty of fruits, veggies (especially leafy greens) and real whole grains.

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With summer in full-swing, many of us have vacation on the mind. Whether it’s simply taking a day off to relax or traveling with friends and family, August is the definitive “break” season.

Too many of us seem to vacation the way we live: Days are overly organized and frantic, leaving no time for a battery recharge. So when we get back to our regular routines, we’re actually relieved that vacation is over. Or, the entire trip is spent vegetating on the beach or by the pool, and the only muscle that moves is the index finger, motioning for the waiter to bring over another fruity drink. Once we get back to the real world, it takes a week to get the brain jump-started and working again.

There is, however, a third alternative: active vacations.

Active vacations are exactly what the words imply: periods of time devoted to pleasure, rest and relaxation that also involve engaging the body and getting energized. (If you’re looking for some last-minute ideas on active vacations, Gordon’s Guide has a wealth of info on travel all over the world.)

Throughout my career, people have often asked me for advice on maintaining regular exercise while on vacation. If you’re on a complicated fitness program, it can be tricky: What if there’s no hotel gym? What if I can’t pack all my workout gear? What if it doesn’t fit into my schedule?

The good news, of course, is that you can easily go for a walking workout no matter where you go. All you need is yourself and a good pair of shoes; that’s why we call it the “no-excuses workout.” And the best part? Your walks don’t have to “get in the way” of your vacation - in fact, they can enhance it! Even if you’re not traveling this summer, your feet can lead you on some pretty interesting vacations right there in your own neck of the woods.

The most fun I’ve had on vacations isn’t lounging by a pool. My fondest summer memories are of discovering new and interesting things on walks or hikes with friends and family, whether it’s collecting seashells in the sand, discovering a local antique shop, or admiring wildflowers on the hillside. As a resident of Santa Monica, I do love the beach - but when it comes to taking a “time out,” I’m more of a mountain girl. My favorite August adventure was when I went hiking at Shangri-La, a lake outside Stanley, Idaho that involves crossing over the water and trekking for about two and a half hours before reaching a gorgeous waterfall that spills into the crystal-clear lake - the perfect spot to stop for a lunch break.

So let’s hear from each of you: how are you spending your vacation? What are some of your favorite outdoor activities? Click on “Comments” below and let us all know about your adventures, and what little gems you find during your summer walks.

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By now, you get it: I’m not a strict dieter. I’m an advocate of finding a way to eat healthy for life - and avoiding the “on the wagon / off the wagon” mentality. But I’ll let you in on a little secret: if there’s one time of the year that I “let myself go” a little bit, it’s not over the holidays - it’s over the summer. In other words, right now!

No, I’m not starting my day with Krispy Kremes or scarfing down hot dogs at barbecues. And yes, I continue my workout regimen throughout the year, whether I’m traveling, working, or enjoying a little downtime at home. But with kids home for the summer, when things get a little quieter around the office and everyone shifts gears into “vacation mode,” I do allow myself a slightly more “relaxed” attitude toward fitness and nutrition. There’s a little more dining out, and a few more occasions to have treats like ice cream or frozen yogurt or chocolate cake - as to be expected in summer months. If there’s ever a point that I do shift into something resembling “diet” mentality, a period when I’d make something akin to a “New Year’s Resolution,” it’s coming up: the first of September.

That’s right - September is my new “New Year.” The kids go back to school, my work schedule intensifies. And what do I do to get myself back into gear and get over any “slump” I may have hit during the lazier summer months? I try something new.

I’ve already decided what I’m going to experiment with in the coming weeks: Keith Cooke’s Cardio Kickboxing class. I had the pleasure of working with Keith on my Kickboxing Workout (which can be found on my Cardio Knockout DVD) - and he’s been creating quite a buzz lately with the heart-pumping, total body workout that you get in his class. I can’t wait: I get to catch up and work out with my old friend . . . and kick my routine back into high-gear for the “New Year.”

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You’ve probably heard some buzz about the latest trend in celebrity dieting: going vegan, or going on a vegan “cleanse.” Oprah made headlines in May when she tried the 21 Day Vegan Cleanse from Kathy Freston’s book Quantum Wellness. This not only meant giving up meat, eggs, and dairy - it also meant to refined sugar, no alcohol, and no caffeine. As you can see from Oprah’s blog entries, it was a major challenge - but, not surprisingly, she lost weight and felt terrific.

Now Ellen DeGeneres has raised eyebrows with her decision to go vegan. She’s always been a major animal rights supporter and an advocate of local organic produce, but she’s also been a carnivore. Taking a cue from her fellow talk show maven, Ellen has chosen to go vegan - not necessarily to chronicle the diet on her show or blog, but to get into shape for her upcoming wedding to Portia de Rossi.

So what exactly is all the fuss about? Is going vegan, as Freston announced on the Huffington Post, actually the “new Atkins”?!

You’ve probably figured out by now that I’m a fan of moderation - meaning, I don’t usually recommend eliminating anything completely, especially if it’s a favorite food that’s going to make you feel deprived. And it’s possible to be a technical “vegan” while still eating processed junk food that just happens to be animal-free. But the good thing about Freston’s take on this way of eating is that it involves increasing your intake of veggies, fruit, and whole grains - and that’s always a good thing. (For some delicious vegetarian recipes, check out BeachBody’s latest newsletter.)

I was a vegetarian for many years, and I still love to cook wholesome vegetarian meals, or have a meat-free dinner at Real Food Daily. Ultimately I decided that being a strict vegetarian wasn’t for me - especially when I was pregnant with my first daughter. My body craved protein and I was deficient in iron. While some studies show that it’s entirely possible to have all of your dietary needs met on a vegetarian, or even vegan, diet - it didn’t always work for my body.

The comparison between vegan and Atkins is an interesting one. There’s the obvious difference: one involves eating no meat, and the other involves eating a lot of it. And, in my effort to avoid anything “extreme,” I’ve never been a huge Atkins fan because it eliminates so many healthy carbohydrates, and people often go overboard with the saturated fat that comes with some meat products. But, just like the vegan diet, there is something to be learned from the no-carb craze: the power of eliminating sugar and increasing your protein.

So maybe there’s a way to get the best of both worlds: eating more of the high-fiber fruits, veggies, and whole grains that you would eat on a vegan diet, while also getting more of the protein advocated by Atkins (albeit the lean and clean version). Call it the Kathy Smith Vegan Atkins Cleanse. Kinda has a ring to it, doesn’t it? Maybe it’ll be the biggest diet craze of 2009.

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If you don’t have friends or families doing it, chances are good that you’re doing it to yourself, in the form of a little voice in your head - something I like to call the “itty bitty sh*tty committee.”

You know the voice I’m talking about. The one that points out all your inadequacies and prevents you from accomplishing your goals. So part of dealing with the “wall” is taming those Gremlins. Because that little voice in your head? It can either disable you or enable you.

When my “committee” is in full session, I call it to order with my “BLT” technique: Breathing Listening Tecnnique. It’s incredibly helpful, and it’s far from rocket science: I breathe in deeply for a count of six, and then slowly exhale for a count of six. I do this again, and as I inhale, I start to listen to all the sounds around me. If I’m sitting at my desk, those sounds are often birds chirping outside, or a lawnmower down the block, or a car driving by. After five minutes of this, I feel rejuvenated - I’m suddenly back in the present moment, and, more importantly, back in my body in a way that allows me to reassess the situation at hand.

Yep, you read that correctly. If you’re feeling stressed, Kathy Smith recommends that you take a big bite of BLT.

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I’ve heard a lot of conversation and buzz about this recent New York Times article on the 11 Best Foods You Aren’t Eating. This list isn’t your usual run-of-the-mill healthy fare (broccoli, spinach, and brussels sprouts are nowhere to be found). The big winners here are some lesser-known gems like swiss chard, tumeric, and, in the #1 spot, beets.

Over the weekend, a few people I bumped into asked me what made my list. Meaning, which of these “new superfoods” can be found in my refrigerator? Well, as long as you’re asking:

Frozen blueberries - I buy 4 or 5 bags of frozen berries during every trip to the grocery store. I’m known for my “protein shake happy hours” - whipping up a batch of tasty drinks every time there’s a meeting or gathering at my house - and frozen blueberries are a key ingredient.

Cabbage & Swiss Chard - These two used to be a regular part of my diet, but I’ve been missing them lately, and this article was a good reminder of why they’re so important. Greens are delicious when they’re steamed and splashed with a little olive oil and spice.

Pumpkin seeds - I always sprinkle these on my salad. My new favorite brand is “Go Raw.”

Tumeric - I started taking tumeric regularly after I heard Andrew Weil speak about its anti-inflammatory benefits.

The good news is that you don’t have to be an expert chef to incorporate these foods into your diet. Take the Times reporter’s suggestion for including cinnamon, for example: No need to cook anything. Just sprinkle it into your morning coffee!

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I headed to Vegas Tuesday for the IDEA World Convention. For me, it’s like a family reunion with thousands of your closest relatives. Since attending my first convention over 20 years ago, the yearly trek has always been a true pleasure, giving me a chance to learn what’s new and what’s hot in the fitness and wellness industries.

Throughout the day, there’s a wide of classes to take, from Gyrotonics to “Hip Hop Hustle” with Chalene Johnson (of “Turbo Jam” fame). Another highlight was Cardio Danceology wit Yoav Avidar, an Isreali aerobic superstar who makes movement fun, graceful, and attainable. But the real fun starts when you hit the Expo Hall, where everybody that has a new product is giving demonstrations and passing out literature.

I had a chance to talk to Moira and Lindsay Merrithew, who created Stott Pilates and are major sponsors of the convention. I’m participating in a Stott Pilates class next month in Canada, where Moira’s going to attempt to make the Guinness Book of World Records for having the world’s largest Pilates class.

Another familiar face was Johnny G., who was there with his wife and partner Jodi G. to introduce their new Kranking System. Johnny G. changed our industry years ago when he brought spinning to the marketplace, and now, once again, he’s using his genius and creativity to launch Kranking. What is Kranking? Imagine a spinning class where, instead of using pedals for your feet, you’re using pedals for your hands. I’m also wearing my “Keep Kranking” t-shirt as I type - designed by Jodi.

Then I tried out the new Core X System designed by Alex McKechnie. Alex is a world-renowned physical therapist who has trained athletes across the board. Matt Leinart , the quarterback for the Cardinals, was at the show crediting Alex and the Core X System for bringing him back from an injury without surgery.

One of the simplest devices I loved was the Gliding Pro, which allows you to do sliding lunges and ab work on wood floors or carpets. It looks a little like a frisbee, and allows you to work on body sculpting, balance, flexibility, and core.

As you can probably tell, this trip was a blast . . . and a real workout!

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A friend who’s going out of town for a couple weeks asked me if I would be interested in taking care of her 7-month-old lhasapoo, Lucky, while she’s gone. At first, I hesitated - other than a couple of fish, I haven’t had a pet since I was a kid. Sure, I knew the basics: feed, walk, pet, cuddle…but I wasn’t sure I was ready to take on a dog, even for a short period of time.

Then, I saw this face.

As I’m sure you can imagine, Lucky was impossible to resist. She quickly became a temporary member of the Smith/Grace family, and was welcomed with open arms. My friend assured me that even though Lucky is still a puppy, her visit with us would be nothing but easy and breezy.

Allow me to recount Lucky’s first day in our household.

9 a.m. I pick up Lucky, who bounces over to greet me and happily jumps in the car. She’s adorable, and our day together is off to a great start.

9:30 a.m. Lucky and I go for a stroll from my house to the beach and back. She’s very agreeable on the leash and trots alongside me eagerly, peering curiously out at the neighborhood from a face nearly completely shielded by fur. She’s adorable, to say the least. I’m completely charmed.

10 a.m. Lucky and I return home from our walk for some food and water. At this point, it’s official: I’m in love.

10:30 a.m. - 5 p.m. I go to work in my office. This six hour period of time is basically a cycle that goes something like this: check email, pet Lucky, make a phone call, remove various objects from Lucky’s mouth, respond to email, take Lucky for a quick walk and give her a treat, get on a conference call, chase Lucky down the street when I realize the back door was left open and she escaped, go back to office and return phone calls. And repeat.

5 p.m. Kate and Perrie and I spend some quality time playing with Lucky in the living room before they each have to take off for their respective evening activities. They’re also quite taken with her, and drop hints that they might like to get a dog. I’m usually not so keen on that conversation, but I tell them I’m warming up to the idea a little bit, too.

5:30 p.m. Kate and Perrie leave the house and say goodbye to Lucky. It’s just the two of us now, and I’m sure we’ll have a fun evening together.

5:45 p.m. I discover that Lucky has had “an accident” in the living room. I’m not thrilled, of course, but not too phased by it either. I grab the can of pet cleanup wipes that my friend gave me when I picked up the dog. These wipes are similar to Lysol disinfecting wipes - they come in a flip-top can with a built-in plastic nozzle that catches the wipes so that you only pull out one at a time. I discover that the nozzle is empty - the strand of wipes hasn’t been pushed through. So I pull the nozzle off the can, pull out the beginning of the strand of wipes, and attempt to push it through from the bottom, using my thumb. I push and squeeze the tip of the wipe, along with my thumb, through the top of the nozzle. And now, my thumb is stuck.

5:55 p.m. My thumb is still stuck. Simply pulling it back out isn’t an option. It’s almost like those Chinese finger-cuffs. Once you’re in, you’re IN. Those little pointed tips on the nozzle have very sharp edges, and they’re holding my thumb firmly in place.

6:10 p.m. My thumb is still stuck, and is beginning to feel a little numb. I try running some hot water over it in hopes that it will slide off. No luck. (And no pun intended there.)

6:15 p.m. Thumb still stuck. I try using a butter knife to pry open those evil triangles. Ouch.

6:20 p.m. I decide to take myself to the emergency room. I’m sure I’m not going to get this thing off by myself, and I’m determined to keep my thumb.

6:21 p.m. I decide not to go to the emergency room. I realize that if I do that, I’ll end up sitting in the waiting room for hours before even being seen. Lucky sits obediently at my side looking up at me with an expression that I determine is concern.

6:22 p.m. I dial 9-1-1 and tell the operator that my thumb is stuck in a nozzle, and I need help removing it. I’m a little embarrassed when she asks me if I can breathe. I assure her that my life isn’t in serious danger, but that I do need help - and at this point, all jokes aside, I’m in pain.

6:28 p.m. I see a giant firetruck and an ambulance, sirens blaring, park in front of my house. I open the door to let in a team of five firefighters and two EMTs. When I see that the two EMTs are carrying a stretcher, I almost laugh out loud. But the digging pain in my thumb reminds me that, as ridiculous as this all seems, there is an emergency at hand here: I have a digit to rescue.

6:32 p.m. After several failed attempts to remove the nozzle from my thumb with various tools and gadgets too weak for this beast (who knew plastic could be so strong? And so deadly?), one of the firefighters brings in some kind of giant industrial knife. They begin to saw along the sides of the nozzle. I attempt some deep, meditative breaths, and close my eyes.

6:34 p.m. Two minutes of sawing passes. Although I’m pretty sure it was more like three hours.

6:35 p.m. One side of the nozzle finally breaks off. I’m free! I thank the firefighters profusely and celebrate by wiggling my thumb with all my might.

6:45 p.m. Lucky and I finally go for our evening walk. I trudge along, like a weary soldier returning from battle. And Lucky? She’s got a spring in her step, and not a care in the world. With one look at her face, any feeling of resentment I might have had over the incident completely melts away. Oh, to be a dog.

10 p.m. Lucky settles in on her little bed on the bathroom floor. Kate and Perrie come home, see the dog curled up sleeping, and re-emphasize their desire to get one of our own. I respond by simply saying, “Now’s probably not the best time for that conversation,” and kiss them both good night.

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