I am sure I'm not the only person whose stomach goes into a knots when I think about the tragedy at Virginia Tech on April 16, 2007. As you probably know, 32 students and professors were gunned down in a residence hall and academic building that day by an individual who was in severe need of mental health services.

I'm an alumnus of Virginia Tech ('01 and '03) and while I did not know any of the victims, I knew people who did (one of the victims went to my high school and was a classmate of my brother). My pain over this tragedy was nowhere near as deep or harsh as those of the victims or their friends and families, but the tragedy was still hard to digest. Virginia Tech was one of those rare places of peace in my mind and it was torn to pieces.

Wednesday will mark a year since the tragedy and Virginia Tech will hold a "Day of Remembrance." The university has canceled classes "to allow students to remember those lost in their own way." There will be events around the country for people to remember those lost.

The thing I've learned from this tragedy is that if I see someone who seems down or withdrawn I try to talk to them instead of ignoring them like I might normally do. I never know what effect this will have, but generally it help knocks them out of their funk.

I notice a lot of links to mental health services on the Virginia Tech remembrance page for students who may still need to talk to someone about the tragedy. I've never had to refer someone to a mental health professional, but I am not afraid to since lots of worse things can happen if I don't.

"What do you think about those '100 calorie snack packs?'" I yelled over the wall to Colleen, test driving the idea for today's blog entry.

"Why do they all taste bad?" she yelled back.

And why can't I stop at eating just one?

Chances are, over the last year or two, your favorite junk food has been re-portioned, reformulated or just made in smaller pieces to get it to fit into a little bag so it can join the 100 calorie snack pack craze that's sweeping supermarket shelves. Those little pouches of cookies and crackers are big business—consumers bought $200 million worth last year.

The biggest benefits of snack packs are portability and portion control. Instead of ingesting fistful after fistful of snacks out of the box and racking up hundreds of calories and loads of fat in the process, you can just grab a little pack and go. But that convenience and forced self-control come at a cost. You'll pay as much as two to three times more for foods packaged in 100 calorie portions than you would if you bought a regular box and counted out recommended servings yourself.

There's also a misconception that the 100 calorie packs are somehow healthier than the regularly-packaged versions. That's what I've been assuming, as I grab for a second pack after wolfing down the first (hey, they're little bags!). But sadly, unless they're reduced-fat, they're not any healthier than what you'll find in a regular package. Same amount of sugar. Same fat. Same salt content. They may satiate your sugar or salt craving, but they may still leave your stomach rumbling. So if you're looking for a more satisfying snack, aim for something that contains whole grain or protein and less sugar.

Now about the taste...you may need to check your expectations before tearing open a 100 calorie snack pack. A lot of the snack pack versions of foods are actually different creatures all together from their regularly-packaged counterparts. So if the package says "crisps," don't expect mini versions of your favorite sandwich cookies or crackers. You're in for thin, almost chip-like things. And that's fine if that's what you're going for. But if your mouth is watering for the real thing, cream filling and all, you may be disappointed. Look at the picture on the label so you know what you're getting.

If you can carve out the time, you might want to consider putting together your own 100 calorie snacks of nuts, yogurt, veggies and more. Here are some ideas. By the way, that 100 calorie number? There's nothing magic about it. Some companies have even started selling food in 90 calorie packs. How low can they go? Time, and consumer response, will tell.

What's your experience—are you a fan of 100 calorie snack packs?

Today I’m going to sign up for the President’s Fitness Challenge, a six week fitness program encouraging Americans to be active 30 minutes a day, 5 days a week. The Challenge starts March 20 and is designed to help you live healthier and get fit by adding physical activity to your day.

Physical activity helps maintain a healthy weight, build strong bones and reduces the risk of many serious diseases, like heart disease, type 2 diabetes and depression. It is particularly important as two thirds of Americans are obese or overweight, and half of us aren’t as physically active as we should be.

I have never been a regular exerciser, and let’s say that I’ve celebrated the anniversary of my 29th birthday a few times, but just last year I began exercising regularly. A medical provider recommended it to help alleviate symptoms of anxiety that were giving me problems. I’m not eager to begin the phase of life where my day begins with a series of prescription medicine bottles, so I gave it a shot. It took a little time to really feel the benefits, but it totally worked! Now I ride my bike 5-7 miles a day and I stick with it because I feel noticeably better on days when I exercise.

Everyone can participate - kids, adults, seniors, and people with disabilities. Regular activity is good for you, no matter what your current size. Join the program on your own or with a friend to track your activities, see your progress and challenge yourself to become healthier.

I haven't been sleeping well lately. My self-diagnosis of the problem is:

a) The upcoming Project Runway finale. Will Rami continue to drape everything?! Can Christian hit new heights of fierce? And would Jillian be kind enough to design a coat for me, please?

b) That über catchy and infectious Miley Cyrus song that's in heavy rotation on top-40 radio. Hear the chorus once and it's like permanent super glue to the brain.

Hopefully, my issues will be resolved after Wednesday night's final episode, aided by my vow to listen only to CDs until the Miley phenomenon passes over.

Sadly, over 40 million Americans suffer from non-Miley or reality tv sleep disorders. Not only is this irritating, but it can cause serious health problems like making diabetes and high blood-pressure worse. The average adult needs about 7-8 hours of sleep per night.

Try making it easier to get to dreamland by:

• Avoid caffeine, nicotine, beer, wine, and liquor four to six hours before bedtime
• Don't nap later than 3 p.m.
• Wind down in the 30 minutes before bedtime by doing something relaxing (read, listen to music, etc.)

If you have trouble falling asleep most nights for a few weeks or more, you should see a doctor. After evaluation, they can determine if you may need prescription drugs.

I suggest making your life a Project Runway / Miley-free zone.

Next week, I’ll be in the Eternal City exploring ruins, drinking wine, eating gelato, and of course, shopping. But before I can say Ciao, I need to make sure I’m prepared for my trip overseas.

Thanks to Marybeth’s post on travel docs, I have the 411 on everything from entry requirements to the exchange rate‚a necessity for calculating how much the “must have” Italian shoes and bags will cost me. Speaking of shopping, it’s a good idea to make note of your credit card limit and to find out how to report a loss of your card abroad. And don’t forget to get a number that you can call while overseas since the 800 numbers don’t work. You may also want to ask if your card has a “foreign currency conversion fee,” which can sometimes be up to 3%.

I’ve also learned from other overseas trips to leave my travel itinerary and copies of important documents (passport, will, driver’s license, etc.) with a family member or friend. But what do I do if my passport is lost or stolen in Italy? Or, I unfortunately get sick?

USA.gov’s International Travel section is full of useful links that can answer these questions and many more. You can get customs and health info, tips for long-distance calling, emergency services facts, and much more. There’s also important info on how to stay safe on your trip abroad at Pueblo.gsa.gov.

Feel free to share any stories, tidbits, or helpful websites on traveling overseas. In addition to the resources I’ve linked to, I always have found Budget Travel and NBC’s Travel Editor, Peter Greenberg, to be invaluable.

Starting next week, the Wednesday posts will be written by our substitute blogger, Colleen. Although I'm moving on to a new opportunity outside the government, I can’t wait to read her weekly entries since they always manage to provide the right mix of great info and humor, whether they’re about Philly, the Boss, or Beantown. Thanks for reading my posts each week—I’ve really enjoyed our conversations!