There are still those days when I feel a good day at the beach is worth it. When we had a print publication, I would print it out, grab a highlighter and pen, and go to the beach for “commuter” editing. Some days, I just needed to soak up some Vitamin D. And every time, there was always some sort of snack I would take with me.

Golden Cheddar Multigrain Popchips

Well, I have found the best snack to take with me — popchips(TM)! Of course, many of you are probably thinking I just made a typo. No, I didn’t mean popcorn. Nor did I mean corn chips. Popchips are the no bake, no fry potato chip! So, not only do they taste great, but they are healthy, too!

Popchips get their name from the process used to make them – popping. They take their best potatos, slice ‘em up, add some heat and pressure, and POP!, you’ve got yourself a scrumptious new addiction. Popchips are delicious in their naked form or you can choose from seven different specially blended flavors – my personal favorites are Golden Cheddar and Sea Salt & Vinegar!

These delicious spuds are all natural and have no trans fat, saturated fat, cholesterol or preservatives. Each 1 oz (about 22 chips) serving of the original flavor contains only 4 g Fat, 280 mg Sodium, and 120 calories.

WARNING: These chips are ADDICTIVE!!! But hey, if you’re into that sort of thing, take a look in your grocer’s aisle. Can’t find them there, check out the popchips website at www.popchips.com to print out a no-nonsense letter to send to your grocer immediately – all you have to do is sign it. If you’re not feelin’ frisky enough for that, you can do a zip code search to find the nearest store that carries these mouthwatering creations.

So as I head to the beach to watch the magnificent Blue Angels perform this holiday weekend, I’ll grab my bike lock, backpack, and my Golden Cheddar Multigrain Popchips and have a popping great time!

Tomato photo provided via Flickr from naruo0720.

Growing your own fruits and veggies can be a very rewarding experience and leave more room in your pocket. When you plant the seeds, you can’t just leave them alone. You have to water them, possibly fertilize them. Some even believe that talking to them helps them grow as you dispell carbon dioxide as you speak and this is what plants love. It is a great thing to see a flower on a tomato plant that you have so diligently cared for and know that in just a few days that flower will turn into the fruit of you labor. A beautiful, bright, shiny red tomato that tastes just that much better than if you had purchased one from the store.

Some gardens can be acres big with corn stalks and pumpkin patches, while others are a small window sill pots with fresh herbs. Last year, I used a coconut grass liner in an iron basket and attached it to my apartment balcony. In the small 1′x3′ basket, I was able to grow tomatoes, green peppers, cilantro, basil, and a couple flowers for more color. It was easy to take care of and pretty to look at through the window.

The best part of growing your own fruits and veggies is that you have them for a full season and you can use the overflow for canning or meal freezing. For example, with tomatoes you can make your own tomato paste, sauce, canned tomatoes. You can also double up on some recipes and preportion them into freezer safe containers for a taste of summer during the colder months!

Photo courtesy of www.babiestoday.com.

The best place to learn to eat healthy is when you are young. Children are very open to trying new things without fear – moreso than adults are! When you are just starting out with adding foods to your new baby’s mealtimes, start with veggies. This will start their love for them. If you start with fruit, their sweet taste buds will develop first and you can forget the veggies after that.

As toddlers and elementary aged children grow, they need a variety of nutrients to build strong and healthy bodies to play. Encourage fresh fruits and vegetables as healthy snacks and keep them out for kids to get themselves. This allows for a bit of independence for them but with a bit of control for you of what they eat.

Once they are exposed to these foods, you would be surprised at how they grow to prefer them over salty snack foods and candy for snack time. And remember, you are still their role model…If they see you scrunch your nose at your brussel sprouts they will, too!

So what’s your take on nutrition from the ground up? Think of all the ways you could begin with a fresh start. Go back to basics.  Develop that healthy balance of fruits and veggies, protein, breads and cereals, dairy, and fat. Start from the ground up!

"Detroit Metro Airport" Flickr photo provided by Philosopher Queen

This is my favorite part of the McNamara Terminal at Detroit Metro Airport … the tunnel under the runways between A Terminal and B/C Terminals. The colors are constantly changing and they play a variety of sounds/music as you walk through. A very peaceful and relaxing setting in an otherwise fast-paced, hustle and bustle environment.

I was thinking of this spot on my recent trip back from San Diego. For two reasons – 1)what a peaceful and relaxing environment; and, 2)the people movers on both sides of the tunnel.

When we’re at the airport, we aren’t necessarily thinking about making healthy choices. We’re rushing from gate to gate, hoping the planes won’t leave without us. If we’re lucky, we can grab a quick bite to eat in between flights. There are some slight changes one can make to be a bit healthier on the runway…

If your connecting gate is a mile and a half away from where your landing gate is (oftentimes the situation at Detroit), it can be quite stressful thinking of how to get there in time. I usually try to put a bit of a cushion in my layovers. This way I don’t feel rushed and I can walk over to the gate without having to use the people movers. If your flight was delayed two hours and cuts off your layover time, use the people movers and walk fast. Unless the terminals are not connected, try to avoid the transporter. If you have to take it, stand up for your ride.

Airline Meal image from www.insidesocal.com/bargain/AirplaneFood.jpg

New airline food policy:  

Concerned about airport/airline food? Bring your own fresh fruit, sandwiches (without condiment), snacks with you. As long as they don’t have paste, gel or liquids they are ok through security. When through the gate, you can purchase bottles of water to sip while waiting for your plane. Once on the plane, you can ask for bottled water at no cost. Unless you are in first class, it’s highly unlikely they provide meals to you except for transcontinental flights. However, they do have some snacks and/or sandwiches you can purchase inflight. Delta, for instance, offers a nice fruit and cheese plate for $6. You get fresh fruit, walnuts, a couple different types of crackers and a few slices of differing cheeses. Not too heavy for a long flight and just the right balance for a healthy meal.

It is important to remember that while you are flying the altitude can lead to dehydration. Make sure to drink plenty of water before and after your flight and what you can tolerate during your flight.

Next time you happen to fly through McNamara Terminal at Detroit Metro Airport, take a walk through the tunnel…it’ll put a spring in your step!

Every year, we all make resolutions. Some of these resolutions involve our finances, our jobs, or even our health. But no matter what are goals are, most of us fail. Why is this?

As we close in on 2009 and approach 2010, let’s explore one of the reasons we fail at our resolutions: we go at it solo! There is something to be said for “strength in numbers” and this even applies to living a healthy lifestyle. This year, when you are coming up with your list of things to do differently in 2010, find a partner in crime, or multiple partners in crime for that matter! By finding others who share your New Year’s goals, you will find others to motivate you, to inspire you, and to keep you accountable. If you can put together this “fitness crew” of sorts, you will have a much better chance of reaching your goals, plus, you might actually enjoy your time working out or cooking up healthy meals more with others around!

So where do you find these crew members to help you with your New Year’s goals? Friends and family are a good place to start. Also, if you are having a hard time finding others who share your goals, check with your gym or a trainer that you know to set you up with others. Another great idea is to post a status update on Facebook asking your Facebook friends to join you with your goals. There are a lot of people this time of year that might have the same aspirations for 2010 that you do, you just have to find them.

Over the years, I have seen many people make their New Year’s resolutions come true; hopefully this year is your turn!

 Happy New Year!

Winter in Northern Michigan is often long, as many already know. As soon as daylight savings hits in the fall, the sun is out less and the days get shorter. This doesn’t make it easy to motivate one to get outside and stay as active as they normally would in the summer. How then do we motivate ourselves and others to get out and plunge into that fluffy white blanket of snow instead of bundling up in the threaded one in our living room? One should look for an activity that isn’t hard for beginners to keep them going with it, and make sure it’s not too expensive.

Snowshoeing may just be what you’re looking for. It can provide one with a simple introduction to the beauty of the many trails that cover Traverse City in the winter time. You don’t need to drive miles away to get to a neat trail, but can often just walk out the back door to the snow-shrouded woods that encompass many neighborhoods in the area. This can be a great way to stay active for anyone and for the whole family during the long winter season. And lessons often are not necessary anymore, since snowshoes sold today are being designed lighter, therefore making it easier for one to learn how to walk in them. It normally only takes a few times to get used to and then you are as good as gold.

For the holiday season, instead of wrapping up in your blanket and resorting straight to the television when the snow hits us hard, why not get the whole family out and about on the trails? There are several locations to explore; some of which include the Grand Traverse Commons Natural Area (by the State Hospitals), the Grand Traverse Natural Education Reserve, Brown Bridge Quiet Area, plus many more.

The nice thing about snowshoeing is that it appeals to all ages and all levels. Kids in schools are doing it as part of their physical education activities in the winter time, whereas adults and elderly individuals can enjoy and feel comfortable with this activity as well. It also provides one with a great workout. Many at first may question the idea that snowshoeing gives you a really good workout. But it is true. A snowshoe workout builds both upper and lower body strength and endurance. In fact, it is a great way for those who often run in the summertime to keep up with their workout program and maintain their exercise endurance. Did you know that if one were to do a five mile run on snowshoes that it would be the same as doing a 10 mile road run? Overall, snowshoeing can be just the activity for a beginner or for the more advanced exerciser. And it can also be great for those who just want to take their time on the snowshoes and enjoy the outdoor nature in the cold season.

The holiday season is full of family and friends, good cheer and good times. However, for some, it can be a time of angst and frustration. Going to all the holiday parties can be quite overwhelming for those who are managing their weight. Here are a couple of things you can do to make the holiday gathers less stressful…

Don’t eat before you go to a party. Oftentimes, people will eat so they are not hungry thinking this will help them not eat at the party. Unfortunately, they will still eat at the party and have just consumed twice as many calories than they intended. If you are absolutely hungry before you leave for the party eat a piece of fruit or a serving of fresh veggies instead. This way you won’t feel you need to eat the entire buffet but you haven’t added too many calories before you even start.

Carry your conversation away from the buffet table. Staying within an arms reach of the food can often be tempting and before you know you have consumed half the fruitcake. By standing away from the table you won’t be tempted to mindlessly reach for food. Also, this gives you the opportunity to take a couple extra steps when the cookies catch your eye.

Use a smaller plate. This way, you can put less on your plate and when you feel the need to “clean your plate” you have automatically cut down on calories and fat. The key is to not overload the plate. If you have an urge for seconds, use a small plate again and try to keep space between your items.

Bring a dish to pass. This is your opportunity to guarantee at least one healthy dish is available. Be advised — you may want to make double the recipe. While many people may bring standard calorie loving dishes, when the healthy one arrives it is usually the first to go!!

Don’t forget your exercise!! Getting your walk out of the way first thing in the morning will put you on the right path to a healthy day. And if you really want that piece of homemade peanut butter fudge, you won’t have to feel guilty about it. Or, suggest a friendly snowball fight after dinner. Your turn to get the trophy from last year while burning away the calories from the cheesy potatoes!

During the holidays, I think we can all agree that it can become very difficult to get our workouts in. Between the family get-togethers, shopping, work, and other commitments, where do we find time to workout? Sometimes we need to go back to basics! This holiday, when you are ready to write off that workout, try throwing in some jumping jacks, crunches and maybe even jump roping! You might not work out as hard as when you commit to a longer workout, but you will have a much better chance of maintaining until you have the time to extend your workouts again. Jump roping, for example, is one of the most time effective ways to burn calories. Five minutes of jumping rope can equate to almost 20 minutes of walking on a treadmill if done with proper technique! So this year, don’t avoid the workouts, simply shorten them to something you can manage! I went to a demonstration with Buddy Lee, a former Olympian who is a professional jump rope instructor and was amazed by how much of a cardiovascular workout jumping rope and doing core training  in less than a quarter of an hour can be when combined correctly! For more tips, or to ask me any specific questions, feel free to email me at sebastian@formativefitness or check Formative Fitness out on Facebook where I am always open to your questions!

This recipe is pretty simple; for the yogurt you’ll need to buy a 32 oz tub of whatever flavor you like! This will make approximately 4 cups (4 servings).

            For the almond crunch granola you’ll need:

Mix all ingredients together. Spread thinly on a cookie sheet. Bake for about 20 minutes in a 325 degree preheated oven, or until lightly browned. Let the granola sit for an hour to allow it to cluster a little together and get crunchy.

Take small bowls or parfaits glasses; put a cup of yogurt in and top it off with a couple teaspoons of the delicious granola!

Everyone knows once Halloween has past the snow will soon start to fly, meaning the holidays are just around the corner. Holidays and family gatherings can often be stressful for some. Making sure everyone is having a good time and preparing for the festivities can be taxing. Why not try to de-stress and enjoy the holidays this year? The following tips will show you how to create the perfect party and relax!

If you are having the get together at your home and are preparing all the dishes yourself, it is a good idea to have everyone RSVP ahead of time. This will help save you time for preparing extra food and money in the long run. Often when we just go ahead and make extra of one thing, we’ll do so for the others dishes “just in case so and so shows up” but this is also how you end up with an enormous feast that not all your guests will eat after munching on pre-meal snacks. Save yourself the stress and don’t let the food go to waste this year!

If you are really watching how much you’re spending as well this year, why not ask everyone to bring one of their favorite dishes to pass. You can still do your part to provide the main dish, like the turkey, but by having others pitch in not all the expense goes solely to you, and this way everyone really feels included in the feast. It also may give everyone in the family something to talk about at the dinner table; each family member or friend could explain why the dish they brought is an important contribution to the holiday meal!

It may also be a good idea to provide some snack foods before hand for guests to nibble on. Buying bulk items like healthy nuts (such as almonds), pretzels, or even providing some whole wheat bread before dinner may serve well as a pre-meal snack. This is also a good way to break the ice, and allow relatives that possibly you haven’t seen in a while realize they can sit back and relax.

If you’re really looking for something different this year for the holidays why not change up the main meal. This obviously may not appeal to those who are into sticking to the more traditional items, but if others in the family are up for something new it may be just the ticket! Instead of preparing turkey, why not prepare ham, enchiladas, or make a platter of baked lemon chicken?

There are many ways in which we can learn how to relax for the holidays. The most important thing to remember is to just have fun and enjoy the time with those around you.

Many people struggle with ways to keep the weight off during the holidays, in fact, most of the weight we gain per year is put on between Thanksgiving and New Years! Today, we are going to focus on one part of the dilemma on how to keep the weight off during the holidays: Be active!

It is obvious that to keep the weight off during the holidays (or in any timeframe for that matter), we need to eat the right foods in the right portions. But one overlooked method for staying trim this year should include increasing your activity level. Many of us not only over indulge on eggnog, stuffing, and turkey, but we also under indulge in physical activity.

This year, before you sit down to a big meal on Thanksgiving, stand up for a nice long hike, or an early morning weight training workout. By being active before eating, some of the calories you consume will be used to replenish those that were burned off earlier. Also, if you still feel like you ate too much, rise up before everyone else the following day and do it again! I am not saying that by being active, you can indulge in anything you like this holiday, but you can at least justify a few treats. Because when it all comes down to it, it’s about moderation and creating a lifestyle!

If you have a hard time getting motivated this Thanksgiving, check out many local activities, such as the Turkey Trot. Also, I will be leading a fun walk from our studio, Formative Fitness on State Street, up to the old State Hospital, so that I too can enjoy a bit of stuffing, some good Thanksgiving day turkey and a (small) piece of  my favorite dessert with my family this year!