I like to snack. You probably like to snack. How can we snack more sensibly instead of grabbing a cookie or that leftover chocolate from the holidays?

Here are some snacks I love. Maybe you'll love them too, or at least like them!

Baby Carrots or some kind of carrot stick

Celery

Soy Nuts, Pumpkin Seeds, Sunflower Seeds (all unsalted)

Cheese Cubes: (I don't like low-fat cheese, but I've heard some of the fat-free cheese sticks are tasty, sort of)

Low-fat yogurt: (Dannon Light and Fit is good, but I typically mix up non-fat plain yogurt with a few soy nuts, pumpkin and sunflower seeds, and raisins)

Air-popped or microwave popcorn: (Look for the kind without trans fats and no butter if it's microwave popcorn. Don't eat the whole bag in one sitting)

Fruit (any kind, but I like Granny Smith apples, bananas, oranges, and grapes)

Edamame (delicious even without salt)

Almonds (Unsalted, maybe 10 to 12 almonds, although I don't usually count them out)

Whole-wheat pita toasted with tomatoes and a little balsamic vinegar

Radishes (whole)

Beets

Now get snacking -- sensibly.

In addition to at least 30 minutes of cardio a day and various weight-bearing exercises, stretches, ab routines, and machines, walking is an enjoyable activity for me. Living in New York, I get plenty of that kind of exercise walking to and from the subway and other forms of public transportation, also walking to appointments, erands, you name it. In suburbia, it might be harder to get all those steps in, but even when you drive everywhere, you can make a point of taking a brisk walk around a track or park for 20 or 30 minutes. I've heard that many people walk in shopping malls and park the car far from the entrance to the store.

But what do you when you're deskbound all day? You can do butt squeezes, back stretches, and tricep swing-backs. There are also yoga-like stretches for us office-bound geeks. One of the best things you can do is get up frequently and walk around and of course, get out at lunchtime or in the afternoon. On the weekends when I have more time, I often walk to my destinations even if they are 20 or more blocks away.

Yesterday, I found some interesting facts in the results of a Cooking Light study that came out earlier this week. The study found that 70% of American adults drink lower fat milk instead of whole milk compared to 52% in 2003 when the magazine conducted a similar study; 59% eat chicken with the skin off (41% in 2003); 54% take vitamins (37%); 52% use lower fat alternatives when cooking (44%); and 51% read nutrition labels on food (43%). The study also notes that one-third of American adults are obese and 64.5 percent are considered overweight.

But even more startling, the study found that only 6% of Americans get 30 minutes of exercise a day, the amount recommended by the U.S. Department of Agriculture. It found that only 19% of American adults walk or bike instead of taking transportation (39% in 2003); 41% take the stairs whenever possible (49%);and 33% regularly park their cars farther from their destination to get in extra walking (32%).

And here's another finding to ponder: Less than half of Americans (45%), understand that in order to lose 1 pound, you have to burn 3,500 calories more than you eat; and nearly nine in 10 (86%) think the USDA recommends 30 minutes of moderate to vigorous activity 3 to 4 days a week, when it recommends 30 minutes of vigorous activity every day.

The beginning of the year is bringing everyone back to the gym. The late mornings, have just enough people to make me not feel self-conscious. I didn't realize I felt this way until my usual late morning visit was more packed than usual. I normally always do the elliptical but sometimes start with a 15 minute walk on the treadmill to warm up.

I walk on the treadmill because I think I run funny on it. I don't feel this way when I run outdoors though. But as the I push the speed up to three, four, then five...I run for a few minutes then head on the elliptical. Today I tried to run for longer but soon got the image of Phoebe on an episode Friends running through Central Park like a toddler. What Rachel described as, "...like a cross between Kermit the Frog and the Six Million Dollar Man."

Sometimes I think I come up with things as excuses not to exercise. Exercise should be enjoyable. But all the enjoyable things cost money. I love to take classes for kickboxing, pilates, yoga, etc. But who has that kind of money when you live in New York City and owe your first born child to Sallie Mae? Any suggestions?

To supplement and help maintain my fitness routine, I see Paula Rivera, a trainer with New York Sports Clubs once a week. I mentioned her in one of my first posts as being a major influence in my drive to stay fit and motivated. Paula is a kind, funny, smart, and talented person. I really like her and now that I've been at it for a bit, I enjoy our sessions.

A classically trained ballet dancer, Paula is positive and motivating even in the face of my objections. Believe me when I say that when I first started with her in late September 2005, there were plenty. (If she's reading this, she is probably having a good laugh). There were plenty of grimaces, complaints, excuses, and generally bratty behavior. I would try to get away with less repetitions and she would always give me a certain look and a smile and exclaim in a semi-scolding tone: "Tobi, come on...."

I think this is normal when you find something hard. The activities she gave me were very hard at first but she encouraged me at every turn. She listened, smiled, understood, and motivatd me. She shared her own diet tips with me about breakfast and meals. Her suggestion to switch from Luna bars (the lowest calorie Luna I found was 180) to Kashi Go Lean Chocolate Caramel Crunch bars (150 calories) was terrific. I am now buying them by the box though I still love my Lunas, especially Lemon Zest, Chai, and Key Lime.

Over time, Paula has suggested various classes I might take advantage of at the gym to supplement my training and even a belly dancing class outside the gym that she heard might be worth checking out. Of course, she takes ballet and modern dance classes, as well as doing bikram yoga (hot yoga), pursuing her own training, and workouts to keep her in shape for auditions, workshops, and performances. A dancer's life is spent keeping the body in top condition and she spends up to six hours a day doing just that for herself. I connect with that kind of energy -- all that striving, goal-setting, and pushing oneself to the limit.

Last summer, Paula danced in a ballet boot camp in Portland, Oregon for three weeks. In the coming weeks, she's set to pursue an open call audition in Montreal for a dance company and also one in the midwest. She wants to be ready for anything. Think "A Chorus Line" and the lyrics, "God I hope I get it, I really hope I get it. How many people does he need? I really need this job. Please god, I need this job. I've got to get this job," and you get the picture. One of her most fascinating jobs was working as a dancer on a cruise ship. She told me stories about the "booby" deck where women sunned themselves topless.

This past Saturday morning before our appointment, I did 20 minutes on the cardio wave machine, then segued to our hour-long session. She had a special birthday tiara ready for me and pins to hold it on. I declined since I thought it might deter from the workout or fall off. We did alternating step-ups to a bench, squat rows on the cable machine, arm pulls on the rope, pushups ("don't sink!"), squat jumps, chest presses, and other moves. Each workout is a bit different and to Paula's credit, she mixes it up just enough that I don't get bored. Yet the routines and exercises are familiar enough to me by now that I know how to approach them and perform them with the correct form.

I've been in the Navy for 22 years and every year we have to be weighed
to make sure that we're within regulations for our height. I'm your
"standard" Clydesdale, played football in college and am 6'2".
According to the Navy, I should weigh 218 pounds. Heck, I haven't been
near 218 since my teens. I tip 'em at about 245. Ran a half-marathon
in under 2 hours last year, and my waist size is still under 40. So for
those of us not within standard, the tape measure is whipped out and
your neck and waist get measured, and some obscure body fat percentage is
configured based on height. If you are over 22% then you are over
limits. Makes sense? So, I would love to be 218, doubt I will ever
escape the tape measure, but I would like to be more fit, leaner, and
eat better to improve my long term health.

I had trouble falling asleep last night. Maybe it was the thought of going back to work after having a week off. The goal was to start the work week off fresh with a trip to the gym. However, time quickly passed as I got ready and of course, found other things that needed to be done before leaving - procrastination.

My shift begins in the late afternoon, which requires me to leave the apartment at 2 p.m. and gets me home around midnight. The gym is literally eight steps away from my building entrance. With these two things in mind, you'd think I would be working out everyday. And usually I do every other day because the guilt eats at me. The thought of paying for something and not using it, irritates me. I would also be quite embarrassed to admit I don't use the gym that is right downstairs. But today, no guilt. So I found other ways to make up for it.

Mondays are usually hectic at work. I end up eating later or not eating at all. So to make sure I did not snack at the vending machine, I brought slightly salted rice cakes the size of dollar coins to keep at my desk. My dinner was also simple. Grilled chicken with pepper seasoning, green beans and white rice. Why not brown rice? I grew up eating white rice, and there are some habits I just can't kick!

But now it's a quarter past midnight and the guilt is settling in. So before bed, I'm going to pop in my balance ball work out routine then call it a night. That will have to suffice until I force myself to go to the gym in the morning.

I got such a high from my first pilates class this past weekend! And that high, that confidence in my body that it can indeed find balance, and push and grow stronger without feeling pain, has yet to wear off. I was amazed and relieved to leave the pilates studio without an ounce of discomfort. I felt more lithe than I have in quite a while, yet not too loosey-goosey like I sometimes feel after the gym. Everything seemed properly aligned.

My instructor, deeAnn Nelson, was recommended to me by my good friend Shayne who's been seeing her for years, so I already had confidence in her. Her gentle corrections and encouragements were much appreciated. As I used the Reformer and Cadillac machines, she and I both noticed that my right leg, which is the side most of my pain lies on, was very hesitant to do the exercises, although it was fine once it got the hang of it. I don't believe in the no pain, no gain credo. For me, pain =s gym avoidance!

Along with my hyper-mobility being a problem, I was in a car accident in college where I had to slam on the breaks quickly and hard (wasn't my fault!), which caused a great deal of discomfort for many years to come. Physical therapy helped, but I think that some of my pain is a result of the accident, or that the accident triggered or accelerated problems in my paraformus muscle and back.

There were a few fleeting moments during the workout where I was burning to the point of wanting to quit, but we did so many different exercises and stretches that nothing burned for too long. I was a bit sore the day after, especially in my abs, but good sore.

deeAnn is also a member of the dance company Streb, and I look forward to seeing her dance sometime. My next appointment is at the end of January. Once I'm in better shape, Shayne and I will start taking classes together for a reduced cost, which might mean I could afford three classes a month. That would be money well spent.

Last week's gym count: 2x + 1x private pilates instruction.

It was my birthday on Saturday and I hosted a small dinner for eight, including myself. It was nearly 70 degrees in New York that day and I debated whether to make a picnic supper. I decided against that approach, opened all the windows in my apartment and turned on the oven.

Here's what I made:

A lovely pork roast rubbed in fennel fronds, minced garlic, Kosher salt, black pepper, a bit of olive oil, and freshly grated nutmeg. I blanched fennel stems and organized them on the roast and in the shallow roasting pan 20 minutes before the roast was done.

A roast chicken rubbed with Herbs de Provence, garlic, salt, pepper, and olive oil. I filled its cavity filled with onions, garlic, and celery.

A green salad with grape tomatoes and red onion and Herbs de Provence; I made a champagne vingarette dressing.

I made a traditional French tarte tatin in a cast iron skillet. I always enjoy making this dessert which consists of carmelizing Granny Smith apples in butter and sugar and topping the mixture with a simple pastry.

My friend brought homemade creamed spinach and a pecan pie.

We had three different kinds of cheeses, whole wheat pita breads, flat breads, olives, smoked salmon, tomatoes, baby carrots, and celery.

There was plenty of wine. Everyone had a great time.

This was not necessarily a diet meal but you could argue it was healthy: Salad and chicken and pork, "the other white meat", are just fine in small portions. I indulged in everything in moderation and didn't deny myself the wonderful desserts and wine. After all, it was my birthday, plus I knew I would either go for a run or a walk the next day, or go to the gym.

With a sink full of dirty dishes, I went to the gym on Sunday morning to do 35 minutes of cardio, followed by abs exercises, then free weights. I had the time, so I stayed for more than an hour.

Eat, drink, have a great time, then move your body.

The past two days have been filled with birthday fun! Dinners. drinks and my favorite - red velvet cake :) If eating could be listed as a hobby, it would be number one on my list. In the past I would go through stages where I'd deprive myself of foods I craved and then just ended up over-indulging. This time around, I'm allowing myself treats every so often. I tell myself it's okay because I'll burn it off at the gym.

My first gym visit of the year happened yesterday. Just for a half hour on the elliptical. Fifteen minutes into it, I was ready to stop! Sweat pouring down my face, you'd think I had been on the machine for an hour! I pushed myself to another 15 minutes. I'm gradually getting myself into a routine because if I push myself too far and fast, I lose interest.

Then I came back to work on my stomach using a balance ball. My favorite way to sit-ups is putting the balance ball under my legs, so my knees are bent and slowly lifting my shoulders off the ground. It really works my abs.

This morning, the trip to the gym was not a success but I did do sit ups - two sets of 25 (because I wish I had the six-pack I had before I discovered beer at college), squats and two five pound weights. I'm learning not to stress out about how much I do, but the quality and time I spend doing these exercises. Sometimes I think I get caught up in the complexity of exercises and forget that there are simple routines that I could use along with my trips to the gym.

Today I'm 23 and tonight, I'm going all out! Especially having a piece of that cake. It's okay, it's my birthday :)