To begin this post, I have two choices for an opening sentence – I’ll leave it to you to choose which you like better:

“It was a dark, stormy, sawdusty and bloated night…”

- Or -

“Once upon a time, in a far away land, I was an overweight cabinetmaker.”

(I’m leaning toward the latter.)

During college, I worked as a cabinetmaker in a small shop in the San Juan islands. One of my shining moments as an apprentice (and by shining, I mean horribly painful and incompetent) was during one of my first installations.

As the apprentice my job was primarily to fetch tools, carry heavy things, and clean up, leaving the real installation work to the more experienced installer I was helping. On this fateful day however, things went slightly different.

“Here. Take this screw gun, get under the counter, and when I tell you it’s in, sink a screw to hold it until I can get down there.”

“No problem,” I said confidently.

However, apparently by, “No problem,” I was trying to say, “Great – when you say GO I’ll put a shiny new 3-inch nickel-plated screw right through the visible surface of the brand new countertop for all the world to see!” …which I did. A very expensive custom countertop, I might add. The mistake was a not a cheap one, and could not be fixed on site. It would cost us at least another day, new materials, and a week’s delay to fix my basic mistake.

In the grand scheme of things, this really wasn’t a big deal – after all, nobody got hurt, and although it was going to be expensive to fix, it was a recoverable error.

However, as the new kid I was shaken up by it, partly because I wanted to keep doing this work, and probably mostly just out of embarrassment at having made such a simple mistake. I spent much of the afternoon kicking myself, and had a tough time focusing on much else.

Later in the afternoon as we drove back to the shop, I apologized again. “I’m really sorry about the countertop. It was so stupid.”

By contrast, and to my surprise, the journeyman installer seemed fairly nonchalant about it.

“Don’t worry about it – you’re doing fine. Do you know what the difference is between experience and inexperience?”

“Uh, you don’t put screws through the surface of countertops?”

“Nope. The difference is an experienced person recovers from their mistakes quicker. That’s it. That’s the big cabinetmaker’s secret. Congratulations. I’ll teach you the secret handshake another time.”

This lesson has stuck with me ever since, and I’ve tried to apply it in almost every facet of life where I’ve made mistakes. And to tell you the truth, I can’t think of an area of life so far where I haven’t made mistakes to one degree or another.

But one area I hadn’t thought about until today in which this applies is, of course, what I choose to eat.

Your Dieting Experience Counts

As a result of years of pop culture guidance and companies with products to sell, for a long time most people viewed weight loss as a “dieting” exercise. The result? Many of us are what you might call “seasoned dieters” – for better or, in my case, for many pounds worse. In fact, you could say we’ve got experience up the wazoo on both sides of the scale: how to lose weight – and how to gain it back with a vengeance.

So like me, you may have won a few (lost 60 lbs as a teen; ran a 1/2 marathon, etc.), and lost a whole bunch (South Beach, Atkins, Pritikin, ad infinitum). But guess what that is?

Experience.

Just because your experience may include more failed attempts to lose weight than successes does not mean that those missed attempts don’t count. You learned things through that experience. You learned what hurts. You learned what feels great. You learned what’s embarrassing, and how it feels to beat that embarrassment.

You also probably picked up more than a few good habits or ideas here and there, even if they might be at times overshadowed by the ones you need to conquer.

But they all count as experience. Each one.

So own that experience. Draw from it, and use it to push yourself forward.

How to Use Your Experience to Your Greatest Advantage

There are hundreds of ways to draw on the wealth of your own experience when you are focusing on diet and exercise. You may know you are more likely to exercise at certain times of the day. You may know that you have a weakness for refined sugars if they are available in your house. You may recognize that you put too much emotional emphasis on food as a means of escape.

But today, I’ll focus on just one way to use your experience to your advantage:

Lean on your experience to recover from your mistakes.

When you make a poor food choice, don’t waste time lamenting it. Don’t spend time kicking yourself over why you chose poorly; Admit your mistake – to yourself, or someone you’ve made yourself accountable to – and get on with the next step. That is powerful way of using your experience to your advantage, because having confidence in what you already know, you can immediately dismiss the past and get on with making the right choice now.

Most of us, in the moments after making a bad choice, go through that cycle of thought where we think that if we focus on the mistake, we’ll learn why we did it, as if we’re on a quest for that unknown, mysterious golden bit of knowledge that will stop us from doing that again. But is that really true? Is it of great value to spend inordinate amounts of time focusing on what we could have done better?

My assertion with diet specifically is that if you’ve been doing this for a while (you’ve got experience), it doesn’t generally require a lot of analysis when you make a mistake; it requires action. You already know why you ate it – it’s what you do next that really matters.

In fact, I think it’s fair to say that if you focus on the mistake for all of 5-10 seconds, you will have learned everything from that experience that you didn’t already know. I’m betting that 99% of the time you already knew it was not the greatest idea to hit the drive-thru.

For most of us in this process of rethinking our diets, focusing on our dietary mistakes for much longer than a few seconds only leads to frustration, negativity, and eventually apathy.

Most importantly, spending your time focusing on what you did wrong prevents you from focusing on this moment, right now, when you can chose to do things right. And by doing so, you’re not giving yourself the credit for years of experience. Credit that you deserve.

Epilogue

I worked as a fulltime cabinetmaker for several years during college, but I eventually left it for a job in software. And I believe that being trained to have a cabinetmaker’s eye for detail has really helped me in my seemingly unrelated career since. In particular, this principle of using your experience to your advantage always made sense in an industry that is perpetually seeking uncharted territory and new ideas. As I built experience, my goal was always to find ways to recover quicker from my mistakes, of which there were of course, many.

Now however, it’s time to apply it to my eating and exercise habits, because I want the end of this story to read,

“And the fit, formerly chubby writer, lived happily ever after.”

Thanks for reading.

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I love thrift store shopping.

And not just to save money.

In addition to being pretty frugal on certain things, I enjoy shopping at thrift stores for more than just the savings. Don’t get me wrong – I love finding that amazing deal, but that’s not quite enough to keep me coming back to the mysterious color-coded tagging systems, “vintage” kitchy glassware, and dusty late ’80s electronics bins. And although you might question how this is connected to improving my health, I assure you there are logical reasons.

There are also a few gigantic, impossible, James-Cameron-like stretches of reason – but hear me out.

Before I get into that, let me be clear that there are a few things I don’t buy ever at thrift stores. Old non-stick cookware is out. Old electronics? Very rarely, if ever. Underwear? No way ever ever ever. And the king of things to never buy? Intimate items for your significant other, which amazingly they do sell (never never ever, gentlemen).

Reasons I love shopping at thrift stores – oh yeah and that health tie-in thing

Here’s a list of some of the reasons why I love shopping at thrift stores when you’re trying to lose weight.

- Rewarding yourself with clothes that fit – on a budget. One of many great tips I come across repeatedly (and use to my advantage) is to “reward” yourself with clothes that fit as you get in better shape. Similarly, you can set up a goal by buying something that you love but that is a little too small – Its a great motivator for me.

However, clearly this could get expensive if you’ve got a lot of weight to lose, and especially if you’re eating higher quality food that may force you to rethink your budget priorities a little. And that’s where thrift stores come in.

Case in point: The pants in the picture.

I bought these pants today knowing full well that they do not fit – YET. They are about a size too small in the waist, but the quality was too good to pass up. So, these pants become a great weight loss tool: they are an affordable source of motivation to get down another pants size.

And these pants are luscious. Yeah, I just said “luscious”.

They are pants that normally retail for easily more than I’d spend on 3 pairs of pants, but being a find at the thrift store means they’re within my inner cheapskate’s boundaries. And the best part? Today was blue tag day at the thrift store, so they were marked down by an additional 50% to $7.47 – an almost 95% discount off of retail, and never worn as far as I can tell. But they will be soon, proudly.

- It’s a hunter gatherer thing: I love the thrill of the style hunt – even for styles meant for thinner folk. My wife and I both love to find and share things that are visually interesting or unusual, from innovative ads to well-designed kitchenware. Fashion is no exception. It’s not uncommon for me to rush from one side of a large store to the other only to extoll the virtues of the triple stitching in a jacket, or the rare-but-highly-sought-after hand-stitching of vintage Italian leather shoes.

Personally, I think it’s good for our marriage. Unfortunately, most of these great finds are for people of, well, slimmer physiques. But turning that into motivation works for me, even if I don’t buy it (I will never be a size 28 waist. No way.). It doesn’t help me with fine leather shoes much, but pants, shirts, and jackets? Definitely.

- Exercise equipment graveyards – Or, “things at which you should not throw your money”. Thrift stores almost always have piles of grungy, junky fad-driven exercise machines. The piles of junk are good reminders not to waste your money in the first place. There are better ways to exercise than overpriced, poorly made fly-by-night contraptions that wither and die in the closet or under the deck.

- On the other hand, exercise equipment graveyards are good places to find new things to try – on the cheap. Occasionally buried in those piles of ab floggers and thigh blasters you can find high quality items that are made to last and might give your exercise routine a change – at a fraction of the original price. Good examples of quality items I’ve found are cast iron dumbells, kids’ sports gear, and sometimes bicycles (if you know what you’re looking for).

Today was a great example: Thanks to some personal knowledge of bike gear and my iPhone I was able to check the original price as well as the reviews for a bicycle that had just been put out, and it was a good deal: It retailed for over $400 dollars several years ago, not including the improved seat and rims that it came with. My price? $19.95. Sold.

- Haunting thrift stores is a good way to stay grounded. This might sound terrible to some, but it’s honest: If you visit thrift stores often you will quickly encounter a huge cross-section of people ranging from those who are pretty “together” just looking for a bargain, to those who…well let’s just say that in the Texas Hold ‘Em game of life, so far they either a) haven’t been dealt much by way of face cards, or b) wasted more than a few good hands by indulging in some of the more destructive vices of life – for much too long.

I point this out because there are a few immediate internal results each time I leave a thrift store. First, with regard to patrons clearly down on their luck, it’s a good reminder that hard times can befall anybody no matter what station you think you’ve reached in life, or what good fortune you’ve had so far. It reminds me to be thankful for what I have in health, in my family, and in my work. It also reminds me that we’re all just people, and it takes all kinds.

But it also reminds me that my life choices matter. If you continue down a path of self-destructive behavior (i.e. smoking, eating junk, drinking excessively), in all likelihood it’s going to catch up with you sooner or later both in form and function. And some of the rougher folks at thrift stores, sadly in my opinion, are living proof.

In my case, that means being as healthy and “put together” as I can be. Seeing someone at the opposite extreme is frankly a good reminder that I’m in control of my own fate, regardless of the circumstances or in some cases, the choices, of others. Does this make me better than them? No. It means every day I make a good choice, I took responsibility for my life in that moment, and I was really fortunate to have that option.

- Buying quality products is synonymous with buying quality food. While I don’t recommend ever, ever buying a snack at a thrift store (yikes), being surrounded by piles of plastic disposable junk reminds me that we are bombarded with the “more, and cheaper, is better” philosophy in everything, and we as a culture continue to buy it over and over again.

But we don’t have to. You can buy quality things that last, even on a budget. Finding good quality items in a thrift store requires time, including both the search and the research beforehand. But the investment of time pays off in big ways, and affords me the “luxury” of putting my money into better choices in other categories, like food.Thrift stores have piles of cheaply made, worn out clothing. But occasionally you find something that you could never normally afford that has little if any wear (my wife once found a pair of women’s pants that were from an exclusive designer – they were $400 dollars originally!) But knowing what you’re looking at of course involves learning a bit more about what to look for in brands, in construction, and so forth. And that may not be your cup of tea.

For me, it has become a hobby of sorts that I enjoy. I love looking at sites like The Sartorialist for style ideas (though some are a bit too “out there” for me), as well as guidance in understanding why some clothes look better than others (where a jacket should fall on the shoulders, what a tailored shirt looks like vs. a cheaply made shirt, etc.). Again, it may be a little too “chi chi” for you, but there is nothing that says you have to follow what sites like these suggest; you can pick and choose some of the advice, or none at all.

The soapbox – You knew it was coming, right?

Believe it or not, I am increasingly of the belief that consumerism is one of the root societal causes of obesity – even beyond our food choices. Walk down the aisles of a thrift store and look at pile after pile of broken, branded, unnecessary junk, from giant candy-shaped plastic toys to junk food-themed cookie jars, and you will start to see how this mirrors what we are being continually told to put in our body from a food perspective.

And while I may be waxing philosophical a bit here, I think there is merit to the idea that we can easily look at our food like we look at a pile of cheap plastic goods. Buying cheaply solves an immediate problem/hunger, and on occasion is necessary – but more often than not a better choice can be made by reprioritizing where we put our dollars and planning ahead for what we need. And in the end, whether it’s plastic thrift store items or cheap industrial food, the junk adds up.

As I mentioned, thrift store shopping may not be of interest to you. But that’s OK. It just means more bargains for the rest of us.

If you enjoyed this article, please consider sharing it via Twitter, StumbleUpon, or Facebook. I do appreciate it.

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It occurred to me this morning that we are now in the “teens” of February, and I have yet to post anything on Almost Fit this month – not exactly in alignment with one of my year’s goals of regular posting, but so it goes. Time to get back on track.

Illness finally finished – I hope

As I mentioned in my last post, I fell ill to the flu at the end of January – illness of the swine variety apparently. It knocked me down much more  than I expected, considering nobody else in our family had symptoms as severe (we each got sick to some degree, but it really hit me the hardest especially in the lungs). I felt like I was recovering a week later, but even walking up a flight of stairs made me have to stop and sit down, sweating and out of breath. As it has turned out, it has only been this week that I feel that I’ve completely returned to normal. And hopefully that means a short run – my first in February – is on my itinerary today.

I decided to go easy on the diet and exercise while I recovered, which as you might imagine was pretty darn easy, right? Actually that is not strictly true – while doing “nothing” is certainly easier than working out regularly, for me it was frustrating to be making such progress in the “feeling good about exercise” department only to be held back by my own health. It’s a good lesson though – I can’t afford to take my health for granted. I plan to use that as a key motivator.

Ahem – did I just say “go easy on the diet”?

Really what that means is I didn’t focus on weight loss while I was ill. I focused on eating well, avoiding refined sugar and so forth, but I also had a couple of “planned” indulgences.

When I took my wife on a weekend getaway with our closest friends, I knew it would be several days full of enjoying the company, eating great food and not just a few drinks. Secondly, although I’m not really much of a Superbowl person, we were invited to a small Superbowl party that included 3 versions of award-winning chili – far be it from me to resist a bowl or two of that kind of goodness. There may also have been a beer or two.

Bottom line on weight loss however? I have gained back all of 1 lb from my January weight loss, which I consider negligible since I haven’t been able to exercise at all, and have been eating “normally” (meaning whole foods with a few indulgences, no fasting, and so forth).

I’ll take it. And here’s why.

January results

For the record, January was a great month on the weight loss and exercise front.

• Total weight loss for January: 19.6 lbs (+9.6 OVER my January goal of 10 lbs)
• Total Almost Fit posts: 4 (of 5)
• Total 3-mile runs completed: 7 (of 9), with one recovery walk and one 5-mile run

Of those stats, the only one that I’m disappointed with is the number of posts for the month. But I’ll get that one nailed. The others – the weight loss and the running – I am thrilled with. As I’ve mentioned before, I am well aware that the first lbs of weight loss are the easiest, but what a way to build some momentum.

February goals

While I’m really only left with the last half of this month to resume some of my weight loss and fitness goals, I’m going for it anyway. No time like the present.

• Weight loss: lose at least 6 lbs this month (5 lbs plus the 1 I gained back)
• Exercise: 5 3-mile runs (A longer run will be a bonus this month, but will resume in March)
• Exercise goal 2: Add in resistance training just once a week (baby steps)
• Writing goal: 4 total posts by the end of the month

Of these goals, adding in the resistance training is the one that is most challenging, but will also reap great rewards. I’m a firm believer in exercise that is not only fun, but that does not require excessively expensive and complicated equipment. I’ll be writing a post in the near future on resistance training using body weight as the primary means of weight training, which is what I plan to do.

With resistance training I’m shooting for just once a week to start. While that may seem like barely a goal at all to many readers, for me the real purpose of this goal is to start to form a habit rather than reaping rewards in fitness. I need to start making moderate resistance training part of my life – and for me, starting with small, reachable goals and then building on that success is the way to do it.

Finishing up

Lastly, a note on fasting: I was really curious to see if I would lose ground on weight lost when I wasn’t fasting regularly. In fact, my sister echoed the thought in a conversation last month.

“But won’t you just gain it back when you stop doing that?”

A great question. Well I think I have the answer now: First of all, after having been sick for weeks, I have only gained back one pound even with a complete lack of exercise while eating without regard for weight. Second, I actually miss fasting, and plan to resume as a regular part of my dietary habits – not just for weight loss, but for general health. Compound that with returning to regular exercise, and I feel like I have a path for success that I can actually follow.

Now I just need to get back to work.

Thanks for reading.

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• Year goal: Complete at least one major running event this year.

Sub-goal: Beat my aversion to running in the Oregon rain.

Milestone for January: Return to running 3 miles 3 times per week, with one 5 mile run by the end of January.

• Year goal: Lose 75 lbs this year – and if I lose it early, keep it off.

Milestone for January: Lose 10 lbs this month.

• Year goal: Start writing at least one meaningful post per week for Almost Fit.

Milestone for January: you guessed it – 5 Almost Fit posts.

So how am I doing so far?

Return to running

Grade so far: A-, but satisfied

What I’ve done so far: Running has been going really well for the most part. As you may know if you’ve been reading Almost Fit for a while, I am a big fan of interval training particularly for those of us who are overweight. It’s a great way to safely increase your workouts without as much risk of injury.

This month so far I’ve completed:

• Five 3-mile runs
• One 3-mile speed walk (recovering from a mild heel injury after my last run of 2009 on New Year’s Eve)
• One 5-mile run

By my count I should be at a total of 9 runs so far this month (including the one recovery walk), but I’m only at 7. And yet I’m satisfied. Why? In a word, illness.

Down for the count

I’ve been sick this week with what started as minor chest congestion and sore throat, but concluded the week with a major asthma and fever attack. Without exaggeration, Friday night was nearly a visit to the emergency room. In fact I’m writing this post from bed, where I’ve stayed by direct order from my amazing and wise wife for the last two days. So the fact that I’m a little behind on the number of runs doesn’t bother me at all. It’s the smart thing to do not to push it too hard. I’m starting to feel much better today, but I’m going to lay low for a couple of days to be sure.

Oh and my sub-goal of beating my aversion to running in the rain? Check. Most of those runs were in rain and wind, and believe it or not I actually enjoyed the stormy Pacific Northwest winter weather on my 5-mile run. There is something thrilling about jamming out with your ipod while the world rages wind and rain around you – I thoroughly enjoyed it.

Weight loss progress

Grade so far: A+

My goal this month was to lose the first 10 lbs, which for me have always been the easiest. So how am I doing?

As Gary Vaynerchuk says, I am CRUSHING it.

Weight loss so far this month: 16.2 lbs, and counting

How am I getting there? Two things:

• First of all, I have a specific objective for the end of the month. I am surprising my wife with trip (she knows we’re going somewhere, but I’ve kept the destination a secret), and I’m using that to fuel my motivation. When we head out in whatever transportation fashion we are taking (sorry love, no clues here ) I want to feel as good as I can feel. Losing weight is the principal way for me to achieve that.

• Second, I am controlling what I eat, but in a slightly unusual (I think) way: I’m trying out what I’m calling the “keep my body guessing” technique. I’m using a combination of eating methods: I’ll practice intermittent fasting (IF) one day, then eat primal foods the next, then eat all things moderately the next, then have an IF day with an evening of indulgence – in good, real food, including on one night, (good heavens) beer.

With eating however, there are three significant undercurrents:

• I am only eating real food, meaning well-sourced proteins and fats, moderate whole grains (with the occasional whole wheat English muffin), lots of vegetables, and some fruit, though I keep that to a minimum. Also no more half and half in my morning coffee (but that is more for digestive reasons). I’m also very water conscious, and have eliminated juices.
• I’ve all but eliminated refined sugar from my diet. Here’s an article at one of my favorite sites, Mark’s Daily Apple on why this is crucial to good health: The Definitive Guide to Insulin, Blood Sugar & Type 2 Diabetes (and you’ll understand it)
• I’ve limited indulgence in alcohol to one evening out this month (so far), and occasionally a small glass of wine with dinner (particularly on IF days).

For me, sugar is one of my worst addictions. Even fruit sugars (meaning the sugars in a piece of real fruit) activate strong cravings for more and more sugar, so I am keeping fruit consumption to a minimum. Literally an apple a day, if that.

I love this approach so far, partly because I’m rapidly growing fond of intermittent fasting-but don’t want to overdo it. By eating moderately across the board (sans sugar) on non-fasting days, I ensure that I’m getting the nutrition I need, I’m getting food satisfaction, and the pounds are dropping. And as I mentioned in the previous article, fasting brings a whole different set of benefits that I am increasingly enjoying.

Third goal: Writing regularly to stay motivated

Grade so far: B+

By my count, this is article number four of five for this month. Whether this particular piece is meaningful or not (part of my goal) depends on your perspective of course; but for me, it’s personally important, so I’ll take it.

Preview of coming attractions

I’ve been having some interesting conversations about calories, fats, and so forth (thanks Jen for the inspiration) via Facebook that have challenged me to dig deeper into the science of calories, so look for a post soon on that. I’ve also been studying more on the science and lore of primal and paleo eating, which I find interesting as well.

I also have an upcoming guest post from a friend who is on his way to losing 80 lbs by his birthday in just a few days, which is incredible considering he is a gourmet chef. Definitely stay tuned for that.

One more post this month and I’ve reached my goal for five in January. That said, I have room for improvement as I feel that its gone a bit too long between this post and my last. I’ll get there.

Wrapping it up

So far, January of 2010 has been a great, great start to reaching some major life goals. I hope you are finding success as well. Have you had success with fitness goals this year so far? What has worked? What hasn’t?

Thanks for reading.

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On Saturday I decided that it was the right time to try intermittent fasting (IF). As I explained in part 1 (“20 hours without eating: the intermittent fasting experiment“), IF is essentially giving your body a break from food for a set period of time, and then eating the calories and nutrients you need during a specific window. If you are trying to lose weight, the key is during your eating times you take in the appropriate nutrients while maintaining a reasonable and healthy caloric deficit.

In my case I chose to fast for 20 hours, starting at 9PM the previous evening and having only water (and a cup of coffee) until 5PM the next day. I also asked my wife to make dinner for the family to be ready at 5 or so, just so that when the fast was over I could actually eat something substantial and more importantly, planned (in my mind, no plan might equal disaster food-wise). I also asked her to make something extra tasty .

Of course, I wasn’t sure if I could even make it that long mentally. Could I actually last 20 hours without giving in to cravings of, well, anything? How would I do physically and more importantly, emotionally? I decided to go for it, knowing that if things got too out of hand I could always stop. The results were pretty surprising.

Play by play experience of 20 hours of intermittent fasting

These are some of the highlights of how I felt throughout the day. To be fair, I did write this after the fact, but this is what I remember.

9AM: The morning went well, but I discovered right off that bat that the smell of toast makes me instantly hungry. Even burnt toast, which is what happened when I was making some toast for my 5-year old. However I resisted the urge to make a piece for myself and moved on. Small victory, but victory nonetheless. Other than the momentary desire for buttered toast, hunger was no problem. Reasonable energy, and my head was on straight.

10AM: Stomach was definitely starting to grumble a bit, mostly stimulated by the breakfast we made available for the kids (papaya slices, apples, and whole grain toast). Emotionally I was doing OK with it; no desperation for food at all. But I also realized I needed to get busy with the day’s work to take my mind away from food.

11AM: Definitely starting to feel hungry. Oddly I had forgotten until this point that I was allowed to drink water, so I had a large glass and that instantly helped the hunger. Emotionally I was definitely starting to get grumpy, but to my surprise the water also helped with that almost instantly.

Noon: Hungry, but staying busy and drinking water. A little bit of sweating, but I believe it was more from the work I was doing than from blood sugar, though I could definitely feel some jitters from either the cup of coffee I had (first thing in the morning before I decided to fast), or from lack of food – truly not sure. Energy was good otherwise. The rationalization head games tried to take hold (“just one cracker?” kinds of thoughts), but I just kept moving and drinking water.

1-2PM: Similar to noon, but I remember clearly thinking a lot about the fact that I only had 4 hours to go until I could eat. Having a solid goal helped quite a bit. Energy was fine, and emotions had settled a little. No desperation feelings surprisingly.

3PM: Feeling a bit lightheaded once or twice. A little foggy mentally, but not bad (it could be that I was simply more focused on it – I’m probably foggy normally ). Energy was up however, and a perceived feeling of calmness was also very distinctly present. I had to run to the local home supply store to pick up a few things, and was able to navigate the checkout aisle with no interest at all in the junk food that normally tries to jump into my cart (another small victory).

4:00PM: Time for my run. Energy was excellent – I would go as far as to say abundant – and motivation was high considering I only had an hour to go before eating (I was definitely looking forward to that).

The run (4:15-5:15 or so): Before running I wondered if I would experience any physical effects from having not eaten all day. Cramping, lightheadedness, lack of energy? None of the above. In fact, the run went really well. I finished and did a handful of crunches and push-ups for good measure.

5:30PM: Time to eat. I gave myself a one hour window to eat for the evening so that I didn’t overdo it, and that seemed to work. I had promised myself that I could eat as much as I wanted at dinner as long as I started with a large salad. Fortunately my wife was prepared with a great salad of greens, dried cranberries, her excellent vinaigrette, a little blue cheese, and some chopped hazelnuts. Salad never tasted so good. And that was actually a good point – my lack of food all day really sharpened my enjoyment of the salad – I had two servings. After that, a family recipe of thick cut lean pork chops (from a local sustainable farmer) with vegetables was dinner, with a small glass of white wine and a large glass of water. Finally I had a cookie for dessert – and although this was refined sugar, it was a limited indulgence.

by 6:30, I was finished eating for the day, I was stuffed, and felt a strong sense of accomplishment.

Evening/Post-fast: On a normal eating day, by suppertime I am generally really, really tired. I sometimes feel like I could fall asleep at the table. Today it was the opposite. In fact, by 7:30 I had exceptional energy – possibly from the run, and possibly from the experiment – I can’t be sure. I did the dishes and was energized to write this post.

All in all a great day.

Takeaway on IF

This was certainly not easy, yet not nearly as difficult as I thought either – especially on the emotional front. Hunger was there without question, but the water really helped. A few mental tricks also worked (like keeping in mind that I could eat anything I wanted at 5, thinking about the positives of getting back in shape) to keep going. I was feeling so good by the end of the day that I considered doing it again the next day, but I would rather use it as an intermittent motivational tool rather than a daily routine at this point. Instead I’ll practice “clean” eating habits by focusing on whole foods for a few days – and then possibly another fast. We’ll see.

Benefits:

• True sense of accomplishment: By the end it felt really, really good not only to demonstrate to myself that I had the willpower to do it, but it really kickstarted a week of healthful eating.
• A distinct feeling of serenity late in the fast: This really surprised me, but was a tangible benefit. I felt as though I was flowing through the day rather than fighting my way through it.
• Abundant energy: I have not felt that much energy in a while, particularly without caffeine being involved.
• No ill effects on exercise: No cramping, great energy, and the will to keep running until my goal was reached.
• Greater enjoyment of the foods I ate after the fast: The foods I ate tasted incredible, from the salad to the wine. The lack of food during the day I felt really sharpened my enjoyment of the meal. Granted, my wife’s meals are always excellent, but the fasting really accentuated her cooking (yes, that was a shameless suck-up. Never hurts. ).
• Hydration was excellent. I estimate I drank easily 12 glasses of water, particularly with the run.
• [Update: I had very little soreness from the run, which is a good sign. I also did a mild fast the next day, limiting my eating window from 2-6. I also successfully said no to pizza and cake on Sunday in favor of waiting for better food later - another victory.]

Downsides:

• I will leave room for the possibility that it could have had some adverse effect on my metabolism, but I doubt it. Time will tell.
• Required mental focus: It did require a fair bit of focus to make it through, but I would say no more than it does to prepare 6 meals for a single day (a common approach to healthful eating). I also think that it had a lot to do with trying to be very conscious of the experience to track how I was doing. I have a feeling that the next time will require much less mental energy having one under my belt.
• Some occasional lightheadedness, and possibly a blood sugar low early in the day (not sure). On blood sugar however, if that was the case, I suspect that has more to do with my body expecting sugars (because I’ve trained it to expect excess sugar) than an actual need. More research however is in order.

A few things learned:

• Do NOT work on your food journal while you’re fasting. I tried this for a few moments, and not only did it make me feel hungry, but I could feel the groundswell of emotion coming up. Yikes.
• Set a goal: When fasting, use the simple strategy of reward when the fast is over. Know what time you are shooting for, as that marker will help pull you through.
• Avoid food aromas that turn on your hunger switch if possible.
• When you return to eating, take it slow. You might be inclined to scarf down your food, but don’t – it may make you feel ill.
• Likewise, when you start eating for the day, make sure you are getting the nutrients you need.
• Take natural supplements if that is right for you. In my case I’ve been taking whole food supplements from Whole Food Nation (thanks Robin), and I experienced no nausea or ill effects from taking them only with water, though your experience may be different.

Healthwise I also tend to think there is nothing wrong with occasional fasting. [Warning: Soapbox alert] In this country especially our food-obsessed pendulum really swings toward hyperfocus on eating in my opinion. The idea that the body needs to be fed all day long seems a little extreme to me, and says more about a culture of abundance than actual science (yes, them’s fightin’ words, I know). There are plenty of studies to prove either view; but for me, I don’t really want to be that food-focused with every aspect of life. Not to mention, obsessing over every crumb and calorie is an approach which for me has never worked.

Likewise I don’t subscribe to the “a calorie is a calorie” or “food as fuel” mentalities either. Food should be pleasurable, not just raw energy. It is one of the most meaningful ways that we communicate across cultures, and it says a lot about the spirit of a person and their home. When I eat a meal, I want to enjoy it thoroughly as a sensory experience that satisfies not only caloric or nutritional needs, but is a true experience in the pleasure of eating. And ultimately that is the mission of Almost Fit: figuring out how to enjoy food without it being to the detriment of health. Seems simple enough. [end Soapbox]

The bottom line? I loved it, and I’m definitely going to do it again between days of eating normally. I may also adopt a more moderate fasting style, where I limit my daily eating window to 6 hours. I’m not sure yet, but it sounds like another great experiment.

Oh and one last thing: What was the result weight-wise, considering my goal of losing 10 lbs this month? You’ll have to wait until the next post to find out.

Ed note: Thanks for reading Almost Fit. If you enjoyed this series, please consider sharing it with one of the buttons below.

And one more time with the Heavy disclaimer: Note that I am not a doctor, and this is not a recommendation as such. If intermittent fasting is something that interests you, you should do your research, talk to your doctor, etc. Fasting is certainly not for everyone, particularly people with known or underlying health conditions, eating disorders, and so forth, so use caution and think it through. Thanks again.

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The idea of intermittent fasting (IF) has intrigued me for some time. I am a big fan of the website Fitness Spotlight, and have read their exhaustive research on the subject of IF several times, always wondering whether it is realistic for me. Today, I gave it a shot.

A little context: Before I tried the fast I had a doctor’s appointment at which I discovered a) that I had already lost two pounds on the year at that point, and b) my blood pressure was surprisingly good (122/78) despite increased stress right now. This was great news since it was a significant improvement from borderline high blood pressure a year ago, and made me feel as though my longterm dietary changes have helped my overall health. Of course one measurement is not enough to establish a trend, but I’ll take it until the next BP check. Although I am far from in ideal condition weight-wise, my other vitals appear to be pretty good.

Good news at the doctor’s office, even a little, is a great energizer.

Second, this morning I got up with the kids at around 7:00AM, and felt motivated to go hard after my general dietary goals. I realized that I hadn’t eaten anything last night after about 9:00PM or so. Having been reading about the paleo/primal methods of eating over the past few days, and the use of intermittent fasting in combination with it, it occurred to me that I was in an ideal state to give it a try. I knew that I had a 3-mile run scheduled for the afternoon, so I was curious to see not only how I would deal with it throughout the day, but how it would affect my energy levels.

Why fasting?

In the bigger picture, I am intrigued by fasting because in a sense it de-emphasizes food as something to obsess about. Current trends in the diet world often include eating lots of small meals and pre-packaged snacks to “keep the fire burning”. I think there is some merit to this perhaps (stabilizing metabolism makes sense intuitively); but I think the opposite end of the spectrum is worth exploring. In many countries around the world people do not seem to need to eat constantly just to stoke the fires; when it’s time to eat, it’s time to really eat. When it’s time to do something else, food isn’t part of that activity. I’m not sure which way is better, but I have a feeling that thinking about food all day long by scheduling everything around 6 or more eating times and bringing snacks and drinks with us everywhere from car rides to doctor’s visits may not be the best solution.

That was a long way of saying I enjoy keeping an open mind on the subject, especially because there are simply no one-size-fits-all absolute truths in diet and exercise.

I also think that giving your digestive system a break, or an opportunity to recover, makes intuitive sense. Whether or not it leads to effective cleansing and restoration I can’t say; but it seems logical to give such a vital system a break once in a while.

[ed. note: I'll discuss more of the benefits in part 2.]

Quick summary of intermittent fasting (at least the way I did it)

For the uninitiated, the rules of intermittent fasting are relatively simple: No food at all for a set period of time, but water is fine. Water with lemon is preferred in part because it helps with hunger and additionally because it’s good for your liver. Note that in religious disciplines it is not uncommon for water to also be prohibited during a fast. This is far from a religious thing for me, so I opted for the water.

One of the chief strategies in intermittent fasting is to use your sleep time to your advantage. Sleeping for 6-8 hours means you don’t eat during that period; so starting a fast the night before is a great idea, and ultimately what I did.

Generally folks who fast successfully seem to fall into two categories. Quoting from Mike’s article on Fitness Spotlight (“Intermittent Fasting 101: How to start burning fat“):

Daily Fasting: Typically done every day and only giving the person a smaller eating window in which to get their calories. (for example, a 18hr daily fast would mean someone would only eat every day between the hours of Noon and 6pm). You will see varying times from 15-19 hours for daily fasting as seen with the Warrior Diet, Leangains, and Fast-5 approach.

Fasting 1-3x a week: This could also be called alternate day fasting/calorie restriction (for those doing it every other day). This is just fasting of usually longer periods 18-24 hours but only 1-3x a week. Many variations to play with here like the Eat Stop Eat method (24 hr fasts 1-2x a week).

I chose the latter option, fasting for 20 hours.

Finally, another key to fasting is what is called “clean eating” during eating times. This basically means eating whole foods with an eye on nutrients and meeting caloric guidelines. Again, the idea is that if you need to be eating at a calorie level that will keep your metabolism flowing, but if you are trying to lose weight, that you maintain a healthy caloric deficit. I’m not too concerned about the calories; but the nutrition is essential.

Heavy disclaimer: I should take a moment to note that if this is something that interests you, you should definitely read not only the Fitness Spotlight article, but do your research, talk to a doctor, etc. Fasting is certainly not for everyone, particularly people with known or underlying health conditions. This particular article makes it pretty clear that there is no magic formula for fasting that will work for every person. Your approach to fasting may be radically different from another person, ranging from a wider window of eating daily to 24 hour periods. Combining exercise can be effective, but it depends on whether you are an irregular exerciser or an athlete in perpetual training. In other words, this is not a one size fits all situation – there are simply too many variables. As Mike says, if something isn’t working for you, change it!

Common fears of fasting

If you read any of the forums where folks discuss the idea of fasting, you quickly notice that people generally fall into either the “I do it and love it” camp or the “oh my Lord that is so bad for you/dangerous/I could never do that/you could die” group. I am somewhere in the middle – listening to the concerns on one hand, but interested in the benefits as well.

The most important factor that seems to get confused is that contrary to the fearful mindset, you are not starving yourself. You are simply changing the time at which you eat. In fact, the idea is to reduce the window during the day in which you eat, but when you do eat you emphasize greater quantities of whole foods that provide the necessary nutrients and calories for a healthy diet.

The mental game

As longtime readers of Almost Fit know, I have clearly identified that food has some significant emotional ties for me. In fact, that is the biggest challenge for me diet-wise. The physical feelings don’t generally bother me when I’m less than full; it’s the emotional part that gets a little (or a lot) funky. When I’m trying to make a significant dietary change I almost always get irritable and, on a bad day, a sense of “hungry desperation” takes hold. I can get quite emotional about it, and completely irrational. Not fun.

So how would IF affect my emotional state?

Additionally, I purposely avoided activities that might bring out cravings. Television was off limits, as well as any reading on new recipes for lemon bars or smoked bacon.

The physical game

Physically I wasn’t sure what to expect, but I had a strategy: Stay busy, and stay hydrated. Simple as that. I knew for sure that I’d feel the pangs of hunger, but I was more curious about the blood sugar effects.

I was also really interested in my overall energy level with no food; so often we convince ourselves that lack of food is the cause of low energy, when in reality it may be that the real culprit is poor food choices.

Lastly, knowing that I had a 3 mile run scheduled, I was really interested to see how I’d feel pushing exercise on nothing but water. Would it cause low energy, cramping, lightheadedness, or worse?

Going for it

With a plan in hand, I chose to go for it – I decided to try a 20 hour fast, which meant I would not be eating until 5PM. I also knew that if things got too frenetic I wasn’t exactly stuck on a desert island; I could always stop if it started to feel wrong.

So how did it go? Stay tuned for part 2.

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Equally as important, with the new decade upon us it’s time to set a few goals, and start knocking those pins down, one at a time if I have to.

The Good

On the positive side, I’ve done one thing really well: I’ve maintained steady income for a year – though the impact on my diet hasn’t been so great. For some this idea of having a consistent income is an assumed fact of life, but for many of us it is far from assured. Along the lines of work I’ve also greatly downsized the number of side projects that I was pursuing at the beginning of the year (in January of last year I had 9 personal, full-time projects/business beginnings – and was coming up short on all of them). Taking a quick mental inventory I’m down to 3 enjoyable part-time projects, including Almost Fit.

This is progress.

Another positive includes dramatically improving my cooking and prep skills (in my opinion at least); my wife and best friend is an excellent cook, and I’ve been under her culinary wing for a few years now. I feel that in the last 6 months I’ve really started to develop stronger culinary instincts – meaning I pair food together better, I cook more efficiently, I burn or overcook food much less often, and have good ideas on how to improve a dish I’m cooking by taste. I’m getting to know the flavor profiles of foods and seasonings much better, and I have a clearer understanding of herbs and spices that balance flavors.

These advances in cooking have made cooking at home that much more enjoyable. Of course, it also makes overindulgence a bit too easy at times, but I’ll get to that in a minute.

Other positives (that are no less important) include keeping up with my ever-changing children – solving problems and setting them up for success (no small feat); remodeling my wife’s painting studio from bare bones to finished product (finishing this weekend); several small family vacations; and I’ve greatly improving my photography skills and knowledge – as well as starting a new project on the subject.

The Bad

On the negative side (and again, I’ll keep this brief), I have lost a lot of ground in both eating habits and general fitness. Cardiovascular training has been a rare, rare thing over the past 6 months, and resistance training of any sort, be it basic calisthenics or light weight training has been nearly non-existent. Food-wise it’s not much better – although we still eat the best quality we can afford, the expense is increasing because I’m eating too much of that food. Moderation has been lost at sea for a while now, drifting along aimlessly in a leaky life raft with regular exercise, both waiting to be rescued by a passing motivation freighter.

I’ve got an encyclopedia set full of excuses ranging from a sprained ankle in October to excessive work hours and stress, but in the end it comes down to the choices I’m making. The old “taking personal responsibility” saw was never more appropriate. (For you kids who don’t remember what an encyclopedia is – think of printing out all of Wikipedia and putting it in a set of leather-bound books. Yeah, weird – I know.)

The Determined

For 2010, I’m renewing my efforts to take charge of my health. I don’t really like “New Year’s Resolutions” – for me they are just associated with failure to keep those resolutions a month later. Rather, I like the idea of taking the opportunity to set and evaluate long range goals for the year (with a tip of the hat to J.D. at GetRichSlowly on the subject of goals vs. resolutions), or as I like to think of them, goals for a new decade.

However, I also believe that while long range goals are key, you’re only going to get there with short term, reachable objectives. At my day job we actually account for every 24 hour period (we use SCRUM methodology, for my fellow time management geeks out there). I find the daily meetings a bit tedious/unnecessary, but it does keep the ball rolling. For me, I’m going to use a bit of a hybrid approach. I am not inclined to manage my personal time by the hour; but I know that having a big goal will do me no good if I don’t map out the route to get there.

I’ll talk more about the specifics of the approach I’m adopting in a post in the near future, but for now here are a couple of my “big” health and fitness goals for the year.

Year goal: Complete at least one major running event this year. I’m still defining this goal by researching upcoming events in my area, but I will make a choice this month. I may shoot for the Portland marathon, or possibly Seattle, or who knows – Maui? And I should add it may not even be a full marathon – it may be a 1/2, or even a handful of 10k races. I want to push myself, but with a few recent injuries I don’t want enthusiasm to take me out of the running (pun intended). Stay tuned.

Sub-goal: Beat my aversion to running in the Oregon rain. Although we do have a treadmill, I really enjoy getting outside for exercise. I find it much more rewarding on multiple levels. However, when it comes to running in the rain I’m a bit of a baby. In an upcoming post I’ll outline my strategy for this, but in the meantime suggestions are welcome. I’ve already had a handful of suggestions from folks on Twitter, so keep them coming.

Milestone for January: Return to running 3 miles 3 times per week, with one 5 mile run by the end of January. Very do-able, and besides, our new 1-yr-old pup needs the exercise .

Year goal: Lose 75 lbs this year – and if I lose it early, keep it off. I am risking a lot by adding this goal, but I think that this is the year to make it happen. How will I get there? You guessed it – a future post will describe the path. Hint: Real food in moderation will be an integral part of it, but I’m expanding my horizons this year to combine moderation principles with a few dietary ideas that intrigue me, from whole food-based carb reduction to moderate, intermittent fasting. More to come.

Milestone for January: Lose 10 lbs this month through portion reduction and regular exercise. The first 10 are the easiest for me, so I’m shooting for a reasonable goal.

Year goal: Start writing at least one meaningful post per week for Almost Fit. By the end of 2010 I should have at least 52 new entries, and hopefully more. I may “cheat” a little by allowing a few guest posts, but I’ve accepted that as within the boundaries of the goal. Writing regularly for Almost Fit is important for me because of one word: Accountability. That has helped me to stay on track in the past, and I expect no less this time.

Milestone for January: you guessed it – 5 Almost Fit posts. One down. Victory starts today.

I’m in

Those are the three core goals I’m shooting for this year. I may add one or two as I complete my personal annual review, but for now I know these are the ones that are at the top of my list. A few other goals (some more loosely defined than others) include getting outside with my kids more, continuing my daily posting of iPhone photos at LintLife.com (my new site and one of my part-time side projects), improving my programming skills to make me more efficient at work, starting to produce artwork again, and finishing some music that has been on the back burner for way too long.

In other words, I’ve got a lot to do this year, but all good things.

I have a feeling that 2010 is going to be a very good year.

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Let me start out by saying this post is not about food, moderation, eating, exercising, or just about anything else that normally appears on Almost Fit. In fact, this post has more to do with the state of this site, and some non-food inspiration that seems to be working it’s way into my mind.

To be brutally honest, over the last few months or so I reached a burnout point as the sole writer of Almost Fit, and I didn’t even realize it until it was in full swing. And to take it a step further, the burnout goes beyond this site: although I haven’t abandoned the principles of eating real food by any means, I’ve certainly let a lot of things through the gates that I have not allowed in quite some time. Quantities have crept back up, types of foods that I’d normally avoid have slipped back in (read: too much bread, beer a little too frequently, and more than a few restaurants and food carts that I’d probably do well to moderate, if not eliminate for a while).

So what does that mean? Have I given up? Failed, even?

It means, I think, that I’m human. Just don’t tell my kids quite yet – I still would like them to think of me as exceeding that bar at least for another year or two.

“So there’s this thing called Work/Life balance. Ya’ mighta’ heard of it.”

I think the heading here says more about where I’ve been than probably anything else. In the current economic climate, you don’t need to be reminded about how things are, but sufficed to say I do not take anything for granted with my current contract work in my day job. I am focused, effective, but more than that – mildly obsessed with exceeding expectations. I work many more hours than I should (and than I bill for), but these days I think it’s what you have to do to stay valuable when there are a dozen others in line behind you who would gladly fill your shoes. I freely admit I might be wrong, but frankly, the consequences of failing are not worth the risk of giving less right now. You have to hustle, no two ways about it.

However (and this is a BIG however), I also realize that things have gone a little too far. Too much work, whether it be the actual doing of the work in front of the computer, or continually solving problems in my mind in the “off hours” of the day. Too much working, not enough living. My ultimate fear is that I will burn myself out on this contract by working excessively, and it will be at the sacrifice not only of the income but of my health as well. And of course, above all else, to the detriment of my family, which I cannot ever afford.

So, it’s time for a few changes. Minor adjustments, but changes nonetheless.

The first thing? Take weekends off. I haven’t really done that in months – at least not mentally. I am one of those people who checks their work email at all times of the day and evening 7 days a week, fearing that there will be a minor disaster (and amazingly, there never is). Well that needs to change.

Second, I have GOT to renew my focus on exercise for mental health. Exercise helps me to keep things in perspective much more so than any other activity. Sadly, it’s also the hardest to do for me and the first thing to go when a deadline is approaching. My exercise plan is to start small of course, but I have an idea on how I’m going to get myself back on track – but more on that in an upcoming post.

Third, of course, is diet. Getting back to the basics of moderation and proactive choices. I’ve got a pretty big library of ideas here on this site to review; I’ll be doing that in the coming weeks and hopefully sharing what I find with readers.

Inspired – again

When I started Almost Fit, I had many inspirations, but one or two blogs in particular really convinced me of the value of creating something meaningful in this format. As I’ve mentioned many times, Zen Habits is certainly one of those sites. In some ways I think Leo (the creator of Zen Habits) and I have developed different views on specific subjects (I like Apple products, but I don’t believe they are the solution to simplicity necessarily, nor do I believe they’ll be shaking Microsoft’s hold on the personal computer any time soon – but I digress), but it is still essential reading for me daily.

Another site that absolutely continues to inspire me is Chris Guillebeau’s site, The Art of Nonconformity, which energizes me like few others. Chris is attacking his business in incredible ways, and is consistently hitting the ball further and further out of the park. I subscribe to his site via RSS and email so that I don’t miss a post.

But where I’m really headed with all of this is a specific post on one of my essential reads: Get Rich Slowly. The particular post to which I’m referring is titled simply, “Failure is Okay.” In it, J.D. describes his experience trying to ice skate, and relates that to his experience with Get Rich Slowly. This particular section really hit home:

It’s never too late to change direction, to start making smart choices. If you’re 40 and don’t have retirement savings, you can start saving tomorrow. If you’re 30 and staggering under the weight of credit card debt, you can cut up your cards and make a commitment to change direction. The wonder of the future is that it can be built upon the ashes of the past.

I have reread this article several times, reminding myself that leaving Almost Fit dormant for a while does not constitute permanent failure; it has been a chance for me to recalibrate my views, and now to build upon the ashes.

Hopefully this is the beginning of great, new things in these parts. I hope you stick around to find out.

Best to you,

Metroknow

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Editor’s note: This post is a “Real Food” recipe that follows the core philosophy of this site: Eat Real Food in Moderation. The idea is to find delicious, practical, seasonal alternatives to industrial food products. Of course, the recipes do not focus on low fat/low carb dietary ideas, so the key as always is moderation. If you enjoy this article, please consider subscribing to my feed. Thanks.

Green corn tamales are a seasonal favorite in the American southwest, various areas of Mexico including Sonora and Veracruz, and even a few islands in the Caribbean. If you’re unfamiliar with green corn tamales, one of the hallmarks is the texture: where a traditional, well-made tamale is moist and cake-like, a green corn tamale is generally a little “wetter”. Depending on the version, the texture can range from nearly a creamy corn salad to somewhat like a thick custard. They are best made when corn is in season, generally from May to October in northern regions.

After doing some digging, it’s clear that there are a variety of theories on why they’re called green corn tamales. I’ve read ideas ranging from the use of the green husks to wrap them, to the fact that some include a non-traditional whole green chile (I highly doubt the latter as the reason). The theory I find most likely however is the use of fresh corn straight off the cob. Where “traditional” tamales rely on corn flour (masa) as the primary ingredient for the dough, green corn tamales generally use fresh corn as the main ingredient. The physical difference is obviously the moisture content in fresh corn, but I’ve also found that the flavor is (usually) slightly sweeter (particularly if the corn is ripe). The flavor also has an “earthy” quality to it that I don’t seem to get as much of in corn flour tamales. I also tend to think that the use of fresh corn for the tamale probably predates corn flour, but I don’t have any proof – it’s just a hunch.

Are green corn tamales worth the effort?

When I decided to try to make green corn tamales for the first time, I received a variety of responses from folks I knew who had made tamales before. But mostly it seemed that each comment echoed two themes: a) It is a LOT of work, and b) what time should I come over for dinner?

In making these tamales, I can confirm that they are right – there is a fair amount of work involved. But I would counter that it is no more work than many other traditional “real food” dishes we’ve tried so far (for example, authentic Indian meals we’ve prepared took nearly twice as long to prepare).

They are truly delicious, satisfying, and…did I mention delicious?

So the answer is YES. It is time consuming and does require some manual labor, but for me the payoff is well worth it.

One last thing…

I freely admit that I am far from a tamale-making expert, but I do love to eat them (big surprise). I developed a love for authentic tamales while living in Los Angeles for years, where abundant Latino culinary traditions are fundamental to the cultural landscape. These days I have some definite opinions on the qualities of a good tamale (translation, I’m rather picky at times), but I certainly fall into the Gringo category when it comes to making them. In fact as I made these, I really wished that I had my brother-in-law’s mother from Mexico looking over my shoulder and telling me what I was doing wrong – because truth be told it took a few tries to get them right.

Real Food Recipe: Green Corn Tamales

This version of the recipe happens to be vegetarian, but substituting beef or pork would be excellent as well. One of the great things about making tamales is you can really use any filling that suits your taste. Most typical savory tamales have shredded beef or pork of some kind, but I’ve found that this basic cheese and green chile vegetarian option is excellent (and does not require the extra steps of preparing the meat). Experiment; see what tastes good. For example, we recently had a Nicaraguan version of a tamale called a Nacatamal, and they used ingredients like a savory meat and asparagus with sweet plums, which was a great combination.

One alternative to try? Goat cheese and sun-dried tomato is excellent. And I imagine that a more dessert-like version would be wonderful as well.

Here’s the recipe.

Ingredients

20 ears yellow corn, ripe and in season
1 package of corn husks* (optional, see notes)
2 cups medium grind cornmeal
1/2 cup unsalted organic butter**
1/2 cup organic shortening**
3/4 cup agave syrup (sugar also works if you don’t have agave)
1/2 cup cream
1 Tbsp. salt

Filling:
16  strips medium or sharp cheddar cheese
1 24-oz. can of whole green chiles

Parchment paper (optional)

Makes approximately 16 tamales

Preparation

Cut the ends of the corn off, leaving the husks easy to remove in large pieces. Reserve the husks and discard the silk. With the corn still on the cob, rinse each in cold water and pat dry. Cut the kernels from the cob.

In a blender, grind the kernels with the corn meal in roughy equal batches to make sure the corn meal is distributed evenly. The length of time in the blender depends on the texture you prefer, but we blended each batch pretty well until the hulls of the corn were mostly gone. Using a large spoon, mix the batches together in a large bowl.

In a separate bowl, beat the butter with the shortening until the mixture is creamy. Add the agave, salt, and cream, and then mix lightly. Add the cream mixture to the corn and mix together well.

Assembling the tamales

On a piece of parchment paper roughly 12 inches square, place two large husks, overlapping them lengthwise so that the narrow ends are pointing outward. Your little tamale nest should be shaped something like an American football. Using a large spoon, spread the batter into the husk – somewhere around a half a cup or so depending on the size of the tamale you want. Add a piece of cheese and a green chile in the center, and then cover with more batter.

Roll the long edges of the corn husks over the tamale, and then fold in the ends to seal in the batter. Roll the tamale up in the parchment, and then twist the ends of the parchment several times to seal the package. You can also tie them shut, but twisting seemed to work just fine.

To cook, steam on a rack for about an hour depending on how you’ve packed the tamales. For us, I stood the tamales up on one end and packed them into the steamer pot. This increased the overall cooking time to about 1.5 hours, but allowed for many more to be cooked at once. To test if they are done, take one out and open it up carefully (the steam is of course scorching hot, so use caution). If the tamale pulls away from the husk in a single piece, it’s done.

One side note: I don’t believe that the parchment is strictly necessary. If you package the tamale properly in the corn husk, you don’t necessarily need the paper to wrap it in – you can use string to tie off the ends. But if tamales are not in your regular rotation of cooking, the parchment is a shortcut that makes it a little easier.

To Serve

One of the brilliant things about green corn tamales is they really do not need a sauce since they are by nature very moist. That said, a good fresh mango salsa is excellent with this version. Serve with a side of seasoned rice and black beans, or eat it by itself – it’s up to you. Tamales are typically served in the husk, so that the person eating unwraps the little package and enjoys the melting, comforting contents.

Notes

One of the great things about these tamales is they freeze and reheat very well, so it’s worth taking a little extra time to make a large batch. By freezing them, green corn tamales transform from real food into “convenience” food for later. Forget the frozen TV dinner or awful tasting Hot Pocket – opt for the homemade comfort of a tamale.

*Corn husks: To wrap the tamales, there are basically two options. Traditional green corn tamales use the green husks from the corn you use, which does work, though your success depends on both your skill and the size of the green husks you have removed. The second, easier alternative is to use pre-dried corn husks that are pre-soaked in warm water. I tried both ways and found that I had better results with the pre-soaked husks, as they are much larger and easier to work with. So, if you go with the easier choice, you’ll want to pre-soak the husks in warm water for at least 10 minutes. Dried husks can be found in ethnic food aisles at most grocery stores, and a package of 100 or so costs all of five bucks.

**Lard as a better alternative: The next time I make this I’ll use locally obtained lard (not the hydrogenated store-bought version), which not only has health benefits but is undoubtedly closer to the original recipe. For more information on the health benefits of lard, see this Seattle Times article: The Real Thing. The Weston A Price Foundation also has some excellent information on the subject.

All in all, this recipe was well worth the time and effort. I’ll be making another batch soon – so be on the lookout for a dinner invitation.

Thanks for reading.

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No, not swine flu thank goodness, but something toxic that took up residence in the back of my throat for a week. I came down with a virus shortly after my last post (same day), and after fighting it for days finally gave in and went to the doctor. It turns out it was part bacterial (treatable with a mild course of antibiotics), and part virus (not so treatable – my body just has to do it’s thing).

The good news is I’m on the mend, and the worst seems to be behind me – the fever has been gone for days, and my throat is now functioning again. The bad news is the virus moved from my throat into my eyes and lungs, so I now look like I’ve been smoking an illicit substance or two, and have the hacking cough to go along with it. Believe me, when my throat felt like I had an angry, adamantian claw-fisted animal trying to gnaw and scratch his way out of my gullet horizontally, I would have considered just about any solution. Fortunately, my doctor had a fix that did not require me to take up a new vice.

Because let me tell you, I really don’t need any more vices. Bread, refined sugar and Doritos are enough.

At any rate, I just wanted to post a quick note to let readers know I’m still hanging in there, and should be back to normal this week. I’ve got a few posts in the queue including one on my adventures into the land of making fresh green corn tamales from scratch, another round of suggested reading, and hopefully a significant post on healthy food options (and that’s all I’ll vaguely say for now). And if all goes well, a surprise or two.

Thanks for reading.

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