The 9th and 10th Day...Making Healthier Tamales

I bet you're wondering what happened to me yesterday. Where's my 9th day? It's stuck inside a tamale. All day - spread, fill, roll, steam.....

Who doesn't love a good tamale at Christmas time? For those who don't know, a tamale is a delicious Mexican treat most often associated with holidays. A corn based dough steamed in a corn husk enclosing different kinds of fillings from sweet to spicy. Every year, my mom rounds up the family and recruits us all for a tamalada. They are horribly tedious to make and many hands make for quicker prep. We used to buy them from local vendors or "people at the church", but the traditional version is full of lard and the fillings are usually the fattiest meats you can find. When I started my weight loss journey years ago, it was the one cultural food that I just had to have no matter what. I knew it was full of fat, but Christmas morning just isn't the same without them. When my mom jumped on my healthy lifestyle wagon, she set out to create a healthier version. It's taken a few years and some trial and error, but she's finally created a tamale that's even more delicious than the original with the leanest meats and no lard. Watch and learn:





Featured Organization:
I love being Mexican! I get to eat the best food and have the best parties! I'm proud of my culture, but I realize that eating traditionally isn't so good for the waistline. I'm always looking for ways to improve what I eat and find the balance. The Latino Nutrition Coalition is a great organization trying to accomplish the same goal.
Latino Nutrition Coalition

On the 8th Day of Christmas...

Do some active fun with the family. All of us have busy lifestyles and it's hard to get in family time and workouts on the weekends. Here's our solution to the problem. A Wii Fit Challenge. It's fun, active and can be a great workout if you go from one activity to the next without a break.

Many people ask me my opinion on the Wii Fit as a workout tool. I like it, but you still have to challenge yourself. There are games that are too easy and others that offer a greater challenge based on your fitness level. I've reviewed most of the menu and here's what I've found. Keep in mind that you have to unlock the harder games by playing the easier ones a few times.

On my own scale of 1 to 10, 1 being the most intense, very likely to get your heart rate in a good training zone and 10 being fairly easy and not likely to keep your heart rate up.

Aerobic Games:
Super Hula Hoop - 1
Island Loop Long Run - 1
Long Run - 3
Advanced Step - 4
Hula Hoop - 4
Rhythm Boxing - 4
Beginner Step - 9

There are additional free runs and free steps games, but those are self-paced so they could go either way.
Here's me and Danny at the end of the Island Loop Long Run.



The strength training exercises are great as stand alone. As a personal trainer, I wouldn't use it to get really effective or fast results, but it's a fun add-on to a normal routine workout. It's up to you to turn it into a workout and challenge the muscles in a balanced way. Nonetheless, I like that it instructs you to maintain balance and use core stability (keep your abs tight and not falling all over the place.) It's also sequenced well allowing you to unlock harder exercises as you master the easier ones. It's a bit frustrating to wait for each exercise set if you're trying to make it a workout, but it's better than nothing.

Here's Zeke doing the push up challenge. He did 33 pushups. He could have done more, but the Wii trainer made him give up. How many could you do?



The yoga exercises are really good! It's NOT a yoga class and doesn't even come close to taking the place of having an instructor monitor your body position, but it's good for the beginner. I would say it's like testing the water temp with your toe. It's a glimpse, but not the full effect. I'm always trying to improve my flexibility, so I enjoy using this as an additional tool. It's also great for encouraging deep breathing which relaxes the body and makes you focus. The best feature is that it monitors your balance and gives great feedback on the screen. If you need to work on balance, Wii Fit will certainly help.

FEATURED ORGANIZATION:
I'm passionate about educating kids on nutrition and active lifestyles. Dr. Katz is leading the way to battle childhood obesity.

Dr. David Katz and the Nutrition Detectives Program

On the 7th Day of Christmas...

Break Records. Let me explain. Today is one of my clients', Kirsten, birthday! Well, when it's your birthday, I always plan a special workout. The workouts are designed to give the gift of achievement and shock. Kirsten has worked really hard for several months and I knew that if I challenged her enough, she could break a studio record. (We've got a board in the studio with big achievements marked by the date and the client's name who broke a record) Before Kirsten's workout, the record for the most push ups in one session was 151 (not in a row, but over the course of one session). Guess what? The new record, set by Kirsten, is 170. Woohoo! You might be thinking, 170?, that's crazy, she must be an athlete or super advanced. Not really the case. You see, Kirsten works really hard in the studio and she's come a long way. She's strong, determined, and most importantly, she trusts me. She's still got about 65 lbs to lose and we don't let her weight or her mind doubt her abilities. I knew she could break that record if we broke it into smaller goals every few minutes. I also knew that if she broke that record, it would shock her and make her feel so good.

Do you know what she said when she finished number 170? "Wow, I never thought I would be on that board for any record!" And she said it with a huge smile. High five, Kirsten! You've got more possibilities in you than you know! I believed in you!

So, I challenge you to break a personal record today. Think of your usual habits: Maybe this time last year, you indulged in candy, cookies, and sodas way too much. Or maybe you decided to take a couple weeks off of workouts. Or maybe you skipped breakfast, didn't drink enough water, or brought the "bad" dessert to your company party. These would be your current personal records. Now, BREAK THEM toward better health! Let today be the day you make a better choice, start a better holiday habit, or do just one more exercise that you did this day last year.

Breaking records feels really good and turns a normal Dec. 19th into a fabulous one. Just as Kirsten!


FEATURED ORGANIZATION:
Read about an easy way to make the wishes of many children come true!

Make a Wish Foundation

On the 6th Day of Christmas...

Eat Breakfast and More Fiber.

If you want to get fat, diminish muscle cell quality, become unhealthy and fatigued, skip breakfast for decade. Yes, a healthy breakfast is that important! It's a great opportunity to get in much needed fiber from whole grain sources.
I know. You want ideas, right? Okay, Happy Holidays! I'm giving you my personal breakfast options in a great e-book on breakfast with recipes and more.
Click here for my Breakfast Eats and Ideas

Here's some other whole grain options and staples from my pantry:


And, here's the other pantry area.



FEATURED ORGANIZATION:
This organization has a special place in my heart. My family has been very blessed by participating in Mission Possible events. If you want to enrich and grow your life, volunteer.

Mission Possible

On the 5th Day of Christmas...

Use the 10 minute rule. When you don't feel like exercising, tell yourself that you'll do something for just 10 minutes. After the 10 minutes, see if you can go a little longer. See if you can work up to 30 minutes. Don't stress, focus on the 10 minutes and see what happens. What should you do? ANYTHING THAT GETS YOUR HEART RATE UP and body moving. Here are some ideas:
1. Go for a walk or march in place.
2. Put on your favorite music and DANCE! Try www.pandora.com and type in your favorite songs that get you movin' and it will automatically generate a personalized radio station for you.
3. Alternate conditioning exercises. Do 10 pushups (yes, you can put your knees down on the floor), then 10 crunches, then 1 minute of bicycle kicks, then sit in a chair and do sit-to-stands 10 times (Imagine getting up out of your recliner, keep your knees behind your toes when you get up). Do it all over again until you've reached your 10 minutes.

You get the idea! Go start your 10 minutes...

BONUS, you want to know what's in my freezer? Here you go...




I've got an another idea! Do the empty your closets cardio workout. See how fast you can gather some gently worn coats, jackets, blankets, and socks and then take them to Mobile Loaves and Fishes or McKinley Chiropractic.

FEATURED ORGANIZATION:
Mobile Loaves and Fishes, http://www.mlfnow.org/site/PageServer
OR, take blankets and/or beanies to McKinley Chiropractic and get a free adjustment, call 326-1400

The 4th Day of Christmas...

Raid the Fridge! What do I eat? What's in my fridge? A whole bunch of good stuff and a great big piece of cheesecake with a story.



At this time of year, many area food banks are in great need. Visit your local food bank and help replenish the shelves with canned and boxed goods. A little goes a long way to help.

FEATURED ORGANIZATION:
My local food bank is the Capital Area Food Bank, check it out.

http://www.austinfoodbank.org

On the 2nd day of Christmas

I'm grateful for YOU!




Plus,


My brother is in the armed forces. This Christmas he's home with us, but there are many others who are currently deployed that don't have the same privilege. If you're grateful, send a serviceman a letter. You can also sign the e-card off the link below which is easy, convenient and still sends warm grateful wishes.

Thank you servicemen for your sacrifice! I appreciate YOU!

FEATURED ORGANIZATION:
Holiday Mail for Heroes

http://www.redcross.org/EMAIL/SAF/

On the 3rd day of Christmas....

I took away your soda! It's full of empty calories and sugar. One soda per day adds up to one pound of fat calories in ONLY THREE WEEKS. Don't be deceived, diet sodas are now being blamed for weight gain as well. Just say NO to bubbles!

Juices are just as bad with even more calories and sugar per serving. Oh,and don't forget about the egg nog, alcohol, and Christmas cocktails. They're loaded with calories too. Trade it all in for water. If you're already making yuk! faces, try adding some flavor. I really like Sweet Leaf Stevia Flavored Drops. My kids like the grape one.



Water is a precious invaluable resource for the health of the body. In my opinion, consuming adequate water will make or break your weight loss and workout results. We have easy access to water and take it for granted. Unfortunately, nearly four thousand children die around the world EVERY DAY, simply because they don't have clean water to drink. Lack of basic sanitation and polluted water are responsible for the death of 1.6 million children per year. These deaths could be prevented by drilling wells and providing easy to pump systems. I've found a great organization that's passionately trying to make a difference. Check it out!

FEATURED ORGANIZATION:

www.bloodwatermission.com

Blood:Water Mission is partnering with groups and individuals to empower Africans to build healthier communities through sustainable clean blood and clean water solutions, while developing social responsibility in the U.S. through initiatives that provoke personal engagement and ownership.

I Got Caught!

He sprang out of his chair and ran away. My 10 yr old dashed out of sight while my husband and I were still sitting at the table talking after dinner. All of the sudden, I see my son, Danny, from the corner of the room with the camera pointing at me, his little face laughing. Without even thinking twice, I had started nibbling off my husband's piece of chocolate pie (the only piece left from Thanksgiving.) I hadn't even had 2 tiny bites before I heard the click of the camera and my son giggling. With a spoon in my mouth, I realized instantly what he was doing. Proof! "You want proof that mommy eats pie, don't you?" He laughed and nodded. You see, I very rarely eat desserts. The truth is I don't really have a sweet tooth, so it's not hard for me to resist on most occasions. I rarely bake or make homemade desserts. I reserve sweet treats for holidays and birthdays. This drives my family nuts because my kids and husband have a fierce sweet tooth. No day goes by without one of them asking about a dessert or treat. I can usually coax them into eating fruit, but sometimes they can't survive without a popsicle or two.

Today was Danny's day to get his proof and show all my clients. He knows my discipline to practice what I preach, and he was just determined to prove me guilty. But, now I told you all myself. I'm standing proudly to say:

I ate 5 tiny bites of someone else's one piece of chocolate pie!
I didn't eat the crust, just the filling!
I ate a smear of whip cream on top and it was good.
I don't feel guilty and I might do it again next year.
I exercise hard. I eat really well and I've afforded myself 5 TINY BITES OF CHOCOLATE PIE!!!!!!!

So, there. If you want to eat 5 tiny bites of chocolate pie once a year after 365 days of ideal eating and intense exercise 5 days/week, GO AHEAD!