Even if you exercise vigorously for an hour every day - too much sitting significantly increases your risk of cardiovascular disease, type 2 diabetes, obesity. So when you're in front of your TV or computer, do this - or something like it - for a minute, every hour or two.

Moving so Slow it doesn't always look like it's moving. But it is. Just Slower. It's lava. Showing you why it takes millions of years to make a real island. This is Hawaii, not Dubai. They still do it the old fashioned way. Take a minute. Press Play. See what Slow means.

For a few seconds, I stop breathing whenever I see one. When a humpback surfaces, it's breathtaking. For both of us. So I thought you'd enjoy a quick look at a deep breath before a long, slow dive into the deep. Try it before you dive into the day.

Pretty balmy here at sea level. You wake up to tropical birds. You look through palms to the Pacific. You look up to the summit of Mauna Kea. To see that while you were sleeping ... it snowed. A lot. Surfing seems so yesterday. Skiing seems so today.

Good lookin'. Easy cookin'. For a beautiful dish, this has to be the easiest, quickest, cheapest thing going. Delicious, too. Whole grain corn and a big, meaty mushroom. Required skills: stirring, slicing. Not much of either.

Don't throw away those carrot ends and onion trimmings. Stick 'em in a pot with some water and let them simmer for a few hours. You end up with great soup or a great way to pump up risotto or farro or any other grain dish. Fragrant, deeply flavorful stock.

Pizza spends a few minutes in a really hot oven. So do kale chips and Brussels sprouts. A match made in the oven. Deep dark flavors of kale together with the sweet mellow of the tiny cabbages. A perfect winter greens combo with a crisp pizza crust and gooey cheese.

Even if you exercise vigorously for an hour every day - too much sitting significantly increases your risk of cardiovascular disease, type 2 diabetes, obesity. So when you're in front of your TV or computer, do this - or something like it - for a minute, every hour or two.

Watching the palms sway is like watching the waves break. A million little visible details. Way too complicated to describe. I could watch for hours. Actually, I am watching. For hours. Vacation time. The Big Island. Slower Central. I feel acclimated. Already.

There were a couple of basic concepts I didn't totally understand until I took this hike. "Geological time" and the "earth's crust". And I took geology in college. C'mon, leave your footprints on twelve miles of wild terrain. Burn 1,800 calories.

A splendid snack that tastes as good with a double axel as it does with a double reverse. Salsa Verde Bean Dip. No, don't just sit there watching and munching. But between stretches, eat something really good. Like this. $1.25 for more than you can eat.

Not your inner farmer. A real farmer. Who grows dozens of great crops so you - yeah, you - can eat Better and Cheaper. Now's the time to find a CSA (Community Supported Agriculture) group near you. The best deal in the universe of Eating.

Maybe you'll like it better if we just say risotto with haricots verts. Or rice and green beans. You'll definitely like it when it's in your mouth. You can make a great version of risotto in 30 minutes. Required kitchen skill: stirring.

Even if you exercise vigorously for an hour every day - too much sitting significantly increases your risk of cardiovascular disease, type 2 diabetes, obesity. So when you're in front of your TV or computer, do this - or something like it - for a minute, every hour or two.

When you're breathing dry heated air and dry frozen air, it's nice to just lean over and inhale a flower. Something moist and fragrant. If you're not growing something good indoors, go to a florist. Just to breathe. Get in the mood. Press Play.

If you're not motivated to exercise today, I have a suggestion. Put on some music that you can't not dance to. This is aerobic: you get your heart rate up and sweat. 45 minutes and minus 275 calories (that's a third of my Mexican Lasagna). My current playlist:

Let's go pyramid hopping. In Mexico. Teotihuacan. One of the biggest cities on the planet ... during the 5th century. The Pyramid of the Sun, third biggest pyramid on earth. The Pyramid of the Moon. Smaller but steeper. Four miles, two hours, a thousand calories.

A wonderful combination of flavors. Sweet, earthy corn from the tortillas. A bright, tart, spicy sauce. Richness, but not heaviness, from fresh ricotta cheese. More fresh-and-bright from the tomatoes and squash. Delights three for $4.50.

If these two words fill you with visions of Big Macs, you're excused. Here's a better vision: Michelin 3-star chef Daniel Boulud's Sauce Diable. Made from ketchup, mustard, A1, Worcestershire and Tabasco. Really. Tasting is believing.

Roasted Garlic-Bean Spread on Polenta Cake. Looks beautiful. Smells fantastic. Great texture and flavor. $3 for a delicious, satisfying meal for two. Packed with complete protein, calcium, fiber, Vitamins B and C and iron. Zero cholesterol.

Even if you exercise vigorously for an hour every day - too much sitting significantly increases your risk of cardiovascular disease, type 2 diabetes, obesity. So when you're in front of your TV or computer, do this - or something like it - for a minute, every hour or two.

Transports you to ... now. Back from whatever you didn't do yesterday. Back from what you better do tomorrow. The one-minute vacation that clears your head. It's Sunday. Take a minute. Press Play.

Sounds a little weird but it's delicious. Read on. I'll get to the cardamom and coconut part. Granola's been my breakfast of choice for 40 years. Ten months ago, I realized I could make my own. I've been tinkering with the recipe. Now it's the best granola I've ever tasted.

Great views from the tops. Actually, great views from the bottom, too. In Sienna. And in San Gimignano. Five miles. Three towers. 1,000 stairs. 1,500 calories. And you get to eat in Italy.

But not for long. Even skeptics join the Clean Plate Club after this one. Moroccan Orange & Olive Salad. Amazingly delicious flavor combination, maybe an addictive one. I could eat this once or twice a week.

Not much to look at yet, but it's encouraging. Five or six weeks to the first flowers. Weeks of flowers. Bright red and white. Living color on the windowsill of the window that looks out on three months of dormant black & white sensory deprivation.

Delicious and aromatic. Cheap complete protein. No fat. Quick and easy. Cannellini Beans in Smoky Tomato Sauce on Creamy Polenta. $2.50 and 250 calories per 15-ounce serving. Dance it off in 30 minutes.

Even if you exercise vigorously for an hour every day - too much sitting significantly increases your risk of cardiovascular disease, type 2 diabetes, obesity. So when you're in front of your TV or computer, do this - or something like it - for a minute every hour or two.

For 20 minutes, which is really how long you should let this steep. The lemon and honey and ginger. Takes a while to get really good. Lean right over the pot and inhale. Steam your face. Nice to share your pot with somebody. Good way to start the year. Sharing. Steamy. Slower.

Been thinking about sand more than time. Sand between my toes. Black sand. In Hawaii. A place that's all about sand. And long, slow time. Two million years for the volcanoes to get to sea level. A million more to summit. Thousands of years to grind lava shelves into black sand beaches.