I’m obsessed with my popcorn popper. My hot-air wonder has been popping healthy treats since before I met my hubby and had kids – even before I got the now-elderly feline.

You come to my house, I serve you popcorn. You invite me to your house, I come with popcorn.

My friends mock me for my love of air-popped popcorn. But they lust after salty chips and fudgy ice cream, while I happily embrace my popper and bag of popcorn kernels.

It’s my simple solution to healthy snacking.

“Swapping out junky treats for air-popped popcorn is a simple change that can lead to a healthier tomorrow,” said Patricia Salzer, registered dietitian, Excellus BlueCross BlueShield.  “One cup of popcorn is about 30 calories – if you don’t add gobs of butter and other unhealthy stuff!”

It’s not the only simple solution to life’s healthy living problems. Consider these 50 small healthy changes that can make a big difference, and visit ExcellusBCBS.com/LiveFearlessNation for more on how to make small changes – one fearless step at a time. Help spread the word with family and friends and inspire others to be part of this Fearless Nation.

Eat better

Let’s start with my biggest hurdle – eating right! I generally eat OK, especially when I’m inhaling popcorn, but I’m a sucker for sweets. Here are some ideas:

1. Invest in an air popper! (Are you surprised this is tip #1?) You, too, can be mocked by friends for snacking on nothing but popcorn. But, get this. One of those friends ran out a few years ago and BOUGHT HER OWN POPPER! It changed her life.
2. Banish the Oreos to the highest of shelves! Exile the double fudge ice cream to the back of your freezer!  Out of sight, out of mind, right?
3. Wash and cut-up raw veggies and coax them to the front of your fridge. When you’re looking for something quick to eat, you can grab and go. For an added treat, dip them in a hummus or a yogurt mix.
4. Swap out the cookie jar for a bowl of apples. Apples are guilt-free because they have just traces of fat and sodium and no cholesterol. The skin of the apple is loaded with disease-fighting antioxidants.
5. Ditch the gigantic plates. Smaller plates can help control portion size. The bigger the plate, the bigger the portions . . . and the more calories you’ll consume.

1. Fill that smaller plate with the right stuff. Fill half the plate with fruits and veggies and split the rest between lean protein (chicken, fish, beans, etc.) and grains.
2. Hey ladies: If you’re thinking of having a baby at some point, consider stocking up on folic acid. This vitamin helps to prevent birth defects. Aim for 400 micrograms of folic acid daily in vitamins or foods, such as fortified breakfast cereal.
3. Ditch the “I need to get Vitamin D” excuse for excess sunbathing. Don’t risk getting skin cancer. Consider eating foods high in the vitamin, such as tuna fish, salmon and fortified milk. The vitamin is critical to having strong and healthy muscles and bones.
4. Carry around a water bottle for easy drinking. Drinking lots of water can help curb your hunger and help you lose weight.
5. Not a fan of water? Add flavor to tap water with slices of cucumber, cinnamon sticks, apples, fresh cranberries or a sprig of mint.
6. Now that you have an air-popper, consider adding a crock-pot to your collection of small appliances. Become a wiz at making easy, healthy meals. It can even save your sanity and your marriage.
7. Add veggies to your meals, whenever possible. Got fussy kids? Find ways to sneak veggies into their foods. Try this Stealthy Zucchini Meatball recipe.
8. Eat breakfast. Lose weight. Really.
9. Indulge in healthy snacks. Think plain Greek yogurt, a few nuts, fruit, veggies or nut butter. If you get too hungry, you’ll likely overeat at your next meal.
10. Buy fruits and vegetables that are in season in the fall, winter, spring and summer. Eat foods at their peak for flavor and freshness.
11. Drink your greens. You won’t taste the added veggies, but you’ll be getting an extra serving of produce without even trying. Check out this recipe.

Move more

I used to run – a lot. But then then I had kid #1 and kid #2, and started running less. I stressed over my inability to find enough time to run.

I finally faced reality. As long as I moved a lot in a day, it’s OK if I didn’t run. My new outlook saved my sanity, and kept me active.

Here are ideas for moving more:

1. Buy a FitBit or another activity tracker — if you don’t mind spending the cash! It might be the motivation you need to hit certain activity goals, like 10,000 steps or more a day.
2. Walk out your front door and keep walking. Walking has the lowest dropout rate of any physical activity. It’s so easy to do!
3. Loop around the perimeter of a big box store such as Walmart, Target or Wegmans before you fill your cart.
4. Race your kid. Run outside with the little ones, climb that tree, jump rope and kick the ball. When I’m low on steps for the day, I race my kindergartener around our yard to boost my activity totals.
5. Stand up! More than half of your day is likely spent sitting. Too much sitting is linked to heart disease and other serious issues. Sit all day at work? Set a reminder to stand every hour. Stand when on a conference call or eating lunch. Or, try a walking meeting with co-workers.

1. Wake up 10 minutes earlier for a quick workout. I’m currently hooked on a 12-minute Tank Top Arms Workout on YouTube. My co-worker swears by the free workout app, Seven, for — you guessed it – seven-minute workouts.
2. Time strapped in the morning? Squeeze in a few push-ups (on toes or knees) before you brush your teeth.
3. Keep refilling the water bottle or glass of water. That’ll get you extra steps – especially from added bathroom breaks!
4. Skip the email! Get up, walk to your co-worker’s desk and have an actual conversation in person.
5. While watching TV, stand, stretch or squeeze in exercises.
6. Schedule a gym date with a friend. You’re more likely to go if you have a buddy holding you accountable.

Feel better

My neighborhood is full of big weeping willows and other park-like, mature trees. A creek winds through my yard. A walk around my yard or street is the perfect stress buster, since being in nature is a great mood booster. Here are other ideas to help you stay sane:

1. Trek through a park, forest or trail. As I mentioned — nature is believed to reduce stress and depression.
2. An even simpler solution? Go outside and breathe in the fresh air.
3. When you’re outside, look up! The sky can be beautiful and a great distraction from your troubles.
4. Gardening – Fixing up your yard or tending to rows of tomato plants can help reduce stress.
5. Breathe … deeply. It’ll help distract you from your thoughts and might actually help you (really) relax.
6. Power Pose!  Stand tall with your hands on your hips! Or, flex your muscles! Do whatever pose makes you feel powerful for two minutes. It might boost your confidence before a job interview or another high-pressured event.

1. Exercise to . . . relax? It’s a real thing. Exercise can decrease stress levels while stimulating the feel good chemicals in your brain, called endorphins.
2. Pen thank you notes. Focusing on the good things in your life, such as how others have helped you, can make you feel happy.
3. Write only happy thoughts. Journal about what makes you feel good. It’s the same idea behind #33. Gratitude can boost the positive emotions that make you happy.
4. Call a friend. Connecting with good friends can prevent you from feeling lonely, offer companionship and boost your overall mood.
5. Smile! I mean a real, full-fledged smile that leaves crinkles around the eyes. Smile your way out of your crabby mood.
6. Volunteer. If you want to fight depression and loneliness, helping others is a great antidote.
7. Hey road-ragers: Get a stress ball. Instead of shrieking at the car in front of you, find other ways to alleviate stress.

Sleep more

I took an amazing nap the other day. It was Sunday, and I was up early with the kids. After a morning of chasing them around, doing errands, laundry, etc., I was cranky and exhausted. Then I took that amazing 20-minute nap. I woke feeling unusually refreshed and pleasant!

Here are tips for grabbing more of that elusive shuteye:

1. Nap! A short, 20-30 minute nap can help fix a poor night’s sleep.

1. No bedtime iPhone-ing. That light from your smartphone might wreck your ability to sleep.
2. Read a book. When I’m struggling for shuteye, I grab the Kindle and read until my eye lids start to droop. It. Works. Every. Time.
3. Quiet your racing mind. One large sleeping roadblock is your obsession with your to-do list, your workload, your kids, etc. But meditation can help calm your mind and relax. Sleep.org has tips for meditating before bed.
4. Skip the booze. I’m really sorry about this one. The wine before bed might help you quickly doze off, but you might not get a restful night’s sleep. Everyone’s body is different, so listen to yours in deciding if and how much to drink before bed.
5. Exercise during the day. When I run, I sleep. Doing aerobic exercise for at least 10 minutes and you might have a more satisfying slumber.
6.  Snack before bed. This blog article, “11 easy snacks to help you sleep better,”  will get you thinking about nighttime indulgences.
7. Adult lullabies. Sure, you’re a big adult with big adult responsibilities. But even big adults sometimes need “adult lullabies” to wind down and fall asleep.
8. Thin, firm or no pillow? Are you a back, side or stomach sleeper? Certain pillows will work best for certain sleepers. Get tips HERE.

Our last small change is….

Have you seen how kids clean their teeth nowadays? They’ve got bags of colorful, flavorful “flossers” to sharpen their fangs. All I got as a child were boring containers of … floss.

1. Speaking of floss, do it! Flossing helps prevent gum disease, which in turn can lead to a host of health issues. So floss, and you might reduce your risk of heart disease.

Losing weight is…well, hard! Eat healthy, be more active…you know the drill. But getting started and sticking with it are two of the hardest parts. So, what if you had someone to keep you on track, was always available, and never said no? Would it also help if they were one of your best friends?

If you answered yes, the answer may be just a few feet away from you.

If we’re out of shape, then our pets probably are too. About 54 percent of dogs (and 58 percent of cats) are overweight or obese, according to the Association for Pet Obesity Prevention. About 2 in 3 upstate New York adults, meanwhile, are also overweight or obese, according to an Excellus BlueCross BlueShield report. Heavier adults are at risk for serious chronic diseases and health problems. But, did you know that obese pets also face many of the same health problems as humans, such as diabetes, high blood pressure, arthritis, urinary disease, skin problems, and breathing problems. Also, overweight pets often have shorter life spans (up to 2.5 years less). Taking steps to stay in shape with our pets may help keep them around longer.

Taking “steps” to be active

In 2015, the U.S. Surgeon General encouraged people to be active and walk more.“ Strong evidence exists that physical activity has substantial health benefits,” according to “Step it Up! The Surgeon General’s Call to Action to Promote Walking and Walkable Communities.” “Walking is an excellent way for most Americans to increase their physical activity.“

It’s a simple formula. One overweight adult + one overweight dog = one really good reason (and motivation) to lose weight together. One easy way to get started would be to just go on regular walks together a few times each week.

The Wake-up Call that Saved Brad’s Life

A walk or a run can be great exercise.

Brad, a 6-foot-6-inch former athlete, had a wake-up call in his mid-30s. His doctor said he was at risk for heart disease and other health problems, such as diabetes and stroke, because of his weight and lack of exercise. He adopted Buddy, a black Labrador retriever. ”The energetic dog became Brad’s running buddy and ticket to better health. “  (More on the story of Brad and Buddy.)

Couch Potato to Athlete – The Story of Eric and Peety

Eric, a 57-year-old salesman from Spokane, Washington, says “a plump dog named Peety helped turn him from a couch potato struggling with obesity into a slim athlete.” Eric weighed 330 pounds. He lived by himself and would often eat two extra-large pizzas (consuming potentially thousands of calories) for dinner. He spent more than $1,000 a month in medications for type 2 diabetes, high cholesterol, and high blood pressure.

One month before Eric was due to have weight-loss surgery, he was advised to eat a whole-foods diet AND to rescue a dog. The thinking was that having a dog might force Eric to get outside and be more active. (Maybe he’d even meet other people?) Peety, a 7-year-old border collie/Australian shepherd mix, “came into his life and changed it forever.” More on how Eric and Peety changed each other’s lives  (Their video.)

The Tale of Otto the Bulldog

Otto the Bulldog started taking longer walks and lost 15 pounds.

“Typically you can’t get an English bulldog off the couch, let alone walk more than 50 feet,” says Brittany, a digital marketing manager from Rochester, NY. “Ever since he was a puppy, Otto, our 6-year-old English Bulldog, has enjoyed going on walks.”

As he grew older though, Otto’s vet wanted him to drop from 65 to 55 pounds. Brittany gradually extended their typical route. “We often forced him to take breaks, just to catch our own breath!” Combining longer walks with better food, Otto has dropped down to 50 pounds, has a softer coat and is happier than ever. “No need for a Fitbit® alarm – Otto reminds us to walk every day with a long, dragged out whiny mumble. What a great way to unwind after work, talk about our day, and get our steps in as a whole family.”

Set up a routine and stick with it

The philosopher Lao Tzu had a saying that went something like, “The journey of a 1000 miles begins with one step.” If you’re just getting started, go for shorter walks, gradually increasing them as you feel comfortable. It’s important to set up a routine. Try walking at the same time every day. Dogs like routine and will likely come and encourage you on those days when you may not feel like it (just like Otto).

Also, if your friend or neighbor has a dog, maybe you can walk together.

Keep safety in mind for both of you. Stay hydrated. In hot weather, try going early or later in the day when it may be cooler. In cold and snowy weather, wear good boots and check their paws for snow and ice buildup.

Nutrition is also an important part of the puzzle.

“If food were in front of your dog all day, they would likely keep eating. We often have the same instincts.” says Janette Westman, a workplace wellness consultant at Excellus BlueCross BlueShield. “A dog’s food is controlled by their environment. The owner puts it out when it’s time to eat and controls the amount. We could create a similar environment for ourselves. By reducing how much food is constantly in front of us, we could be less tempted to snack all day long as well. Also, planning ahead is another way to make healthy eating easier.”

You can also try modifying some of your habits using the “Five Rules for Eating” from Stephen Cook, M.D., MPH, Assistant Professor of Pediatrics at the University of Rochester Medical Center. If you do choose to snack during the day, there are healthy options that can give you a boost between meals. Try keeping a banana, apple, or a handful of almonds handy. Pat Salzer, a registered dietician for Excellus BlueCross BlueShield, has suggestions for healthy snacking throughout the day.

What about healthy eating for my dog? According to the American Kennel Club, there are things you can do to prevent them from packing on unnecessary pounds, like establishing a regular eating schedule, limiting between-meal snacks, and choosing low-calorie treats.

Don’t already have a “workout” buddy?

Consider adopting/rescuing a dog. Check with your local animal rescue organization if interested in pet adoption. Some will allow local volunteers to come and walk their dogs. That can also be an option if you’re not quite ready to adopt.

Please consult with your doctor before beginning any diet or exercise regimen for yourself and a veterinarian for your furry friend.

If you’re like me, you ended the year celebrating the holiday season just a little too much and you’ve started the new year looking for the perfect gym to undo the damage of rich desserts and not enough activity.

Finding the right fitness facility can be tricky if you’re looking for more than just the lowest-cost option.

A treadmill is great for running in the winter months.

“You need to assess your fitness goals before selecting the best gym for you,” said Janette Westman, workplace wellness consultant, Excellus BlueCross BlueShield. “Do you want a basic gym with treadmills for a daily run or walk, for example, or do you prefer one with a variety of classes or state-of-the art equipment to keep you motivated?”

My needs as a gym buff have evolved over the years. When I was a broke, recent college graduate, I went with the cheapest option. All I needed was a place to run in the winter—at the lowest possible price!

Select a gym close to your job.

As I earned a little more, I gravitated toward facilities that also had early morning spinning classes. But once I had kids and was paying daycare bills (yup, I was broke again!), I gravitated toward the free workplace gym.

Given my holiday weight gain, I’m now also hunting for a fitness facility to use on the weekends, when I don’t want to trek into work to work out. I’m considering a  gym or a facility that also offers classes, such as kickboxing.

Westman, a former personal trainer, offers the following tips for finding the right fitness facility in the new year:

1. Location: People often stop exercising because they lack the time. If you exercise after work, select a gym close to your employer. Weekend warriors in the battle against the bulge may want a facility close to home.
2. Hours of operation: The gym should be open when you plan to exercise. Early birds, for example, may need a fitness center that opens at the crack of dawn to allow for the 5 a.m. swim before work.
3. Classes: Ask if classes such as spinning and yoga cost extra. If you’re solely interested in classes, a studio instead of a fitness facility may be a better option.
4. Equipment quality: Ensure the cardio and weight machines are clean and in good condition.
5. Staff: Are staff members friendly and qualified with the right certifications? You may want a gym with fitness trainers and dieticians to help you get healthier.
6. Free trial pass: Test the gym during the times you’ll likely exercise. Is it too crowded? Are the classes, equipment, and atmosphere right for you? Are showers and changing facilities up to par? Is the parking convenient? Will you feel comfortable asking staff for advice or posing questions, such as how to use unfamiliar equipment?
7. Cost: Ask if the gym will waive the enrollment fee so that you’re only responsible for the monthly dues.

Important Tip:  Some health care insurers may offer a benefit that helps pay for a gym membership. Be sure to check your policy to see what’s available to you. Don’t leave money on the table!