I Still Hide Food

You’d think gawking at people’s plate’s would be taboo but food-shaming is going strong. I’ve been sensitive to it since I was a young girl when my dad, bless his heart, would say things like – are you sure you want to eat that?

He was referring to anything on my plate that wasn’t “dietetic” (that’s what they called it in his day). My dad was raised on the belief that the most important virtue in life is to be thin & beautiful.  Add that to a child-born BATTLE with weight and you get some crazy “food rules.”

In a nut shell, the rules in my house were:

  • fat is the enemy
  • red meat will kill ya
  • you only deserve to eat if you’ve exercised your ass off
  • fish is the only food to eat guilt free (that and crackers & jelly??)
  • sorbet is a pass, ice cream is NOT
  • and fat is BAD (mentioned twice for emphasis)

Today at Alfalfa’s Oatmeal Bar, I wasn’t ashamed of being seen with oatmeal (Paleo peeps don’t scare me). I wasn’t afraid to fill my cup to the brim (I don’t hide my portion sizes). What I didn’t want anyone to see was… how much butter I put in my oatmeal (aka FAT). 

The fear of FAT is steeped in our psyche.

And although I’m not ashamed of how much fat I eat – FAT saved me from incessant food cravings, imbalanced hormones, a boring diet, anxiety and depression – my fear is “what people will think of how much fat I eat.”  Being a “nutritionist,” I could lose business if people turn away in disgust before they know the facts.

Are you judging the fat on YOUR plate?

Luckily, the door’s been cracked for you to hear otherwise. You’re open minded, you WANT to trust fat. BUT WILL THE FAT YOU EAT MAKE YOU FAT?

No! (I have to shout because this is important).

Fat is your friend. Fat from pasture-raised animals not given antibiotics, growth hormones or toxic waste is a “superfood.” It’s also a macro-nutrient, which means you MUST consume it in order to supply your body proper nutrients required for LIFE (you’re body doesn’t produce it).

Weight gain is caused by imbalanced hormones, stress, nutritional deficiencies, DIETING and toxins that aren’t stored or eliminated properly. Fat on your body is NOT caused by the fat you consume. 

Fat is actually a digestive aid! It helps break down carbohydrates. Why do you think the French love their fatty sauces? Because in most cultures, meals are designed for digestibility. Fat, like fermented food, is intentionally included because they’re both high in enzymes which break down nutrients so your body can assimilate nutrition with ease. 

Like bread was designed for butter, chicken breasts were designed to eat with chicken skin (the tastiest part)!

If you’ve taken animal protein out of your diet, you’re likely deficient in fat. 

Grains need to have fat added.  Like my oatmeal at Alfalfa’s Oatmeal Bar. I tucked 2 pads of Organic Valley Butter into the center to get it melted and took this photo. Then I added one more for good measure. I could have added a fourth packet (another 1/2 Tablespoon) but not in public!


The measure of whether I added the right amount of fat is – how I feel. 

I wasn’t hungry or snack’y until 4 hours later. A sign of a well balanced meal!

There’s no reason to be ashamed of eating large portions of fat. In fact, you can use people’s reactions as a measure: if “jaws drop,” you’ve added the right amount. And when it happens, send them to me.

If you want to optimize your fat digestion, drink bone broth regularly. Look out for my #30DayBoneBrothChallenge coming soon!

Bone Broth increases bile acids which aids fat digestion.

Until then, enjoy more fat. Each week, notice your appetite, cravings, and satiety. Go slowly. Increase weekly. You want to listen to your body and hear what it’s saying in response.

And stay tuned! Next I’ll share WHICH fats (besides (organic) butter + animal fats) to include and which ones to throw away.  

Egg Cups: Make Ahead Breakfast

Spring Egg Cups
  1. 4 to 6 large Russet or Yukon potatoes
  2. 2-3 strips of organic bacon, cut into small pieces
  3. Salt & ground pepper
  4. 1-3 Tablespoons Extra Virgin Olive Oil (EVOO)
  5. 16 pasture raised eggs
  6. Colorful silicone muffin cups*
  1. Preheat oven to 400F.
  2. Bake the potatoes until tender, about 30 - 45 minutes. Allow to cool, peel the skins off, then grate. Season well with salt & pepper and add desired amount of EVOO (if you're not adding bacon, opt for more EVOO).
  3. Scoop 2 to 3 tablespoons of grated potato into each muffin cup. Use your fingers to gently press down on the sides and bottom to make a nest - you're making room for the egg.
  4. Sprinkle a few pieces of bacon in each cup. Bake for 30-45 minutes to help crisp the potatoes and cook the bacon.
  5. Allow the nests to cool before cracking an egg into each cup (it's okay if some of the egg white spills over into the pan. It cleans up easily at the end). Sprinkle with salt & pepper and bake until the whites are set and the yolks are cooked to desired temperature (soft, medium or hard), about 15-30 minutes.
  1. *We use Fir Tree Brand Silicone Baking Cups. They're BPA-free and the colors are great. You can find them on Amazon.
Adapted from Pioneer Woman
Adapted from Pioneer Woman
Marcie Goldman http://www.marciegoldman.com/

Your New Year’s Challenge

Eat More!

I’m serious. In the wake of New Year’s, cleanses are trending, stores are stocked with Detox Kits and the desire for a fresh start is HOT. I want you to stay STRONG.

Don’t let your New Year’s ambitions give in to the “quick fix.” Resist the pills & packets that promise health and do what you know is good for you, eat well

My New Year’s Challenge is to avoid the idea that you you can jumpstart your health by cleaning your colon, eliminating toxins or limiting calories. INSTEAD, feed your body life-giving nutrients. 

Here’s what makes the eat more, not less strategy so successful: 

1. You dodge the deprivation/binge cycle.

2. You get ‘excited’ about food instead of ‘careful’. 

3. You gain momentum. Unlike cleanses, you don’t want to stop! (longevity). 

4. Eating nutrition creates a desire for more nutrition (cravings transform).

5. Chronic health problems go away.

6. Nagging hunger stops (sugar cravings and nighttime snacking disappear).

Don’t waste your New Year get-up-and-go on a diet, detox or cleanse. If you need structure & motivation, I’ve created something sane, doable and 100% effective.  

My New Year’s Challenge takes 10 days. It is a challenge, I’m not going to lie. One that will leave you deeply nourished, proud and UNSTOPPABLE. The measure of a successful ‘eating plan’ is how well you transition to the REAL WORLD. This is how you’re going to sustain your progress and more importantly, multiply your results. Anyone can not eat gluten or sugar for 10 days, this is so much more. 

Please have a look NOW, my Challenge is time sensitive… we begin TUESDAY January 27th and I want YOU to be apart of this. You don’t want to miss this opportunity to get a head start in 2015. 

To new beginnings & a whole lot of Mojo in 2015!!!

Avoid the “quick fix,” you deserve more!

My favorite gluten-free dessert

Apple Crumble
  1. 8 organic apples
  2. Juice of 2 lemons
  3. Zest of 1 lemon
  4. 1 T arrow root powder
  5. 2 T Rapadura, Succanat, or coconut sugar
  6. 1/2 tsp cinnamon
For topping
  1. 3/4 cup (organic) roasted almonds or "Crispy Almonds" (soaked and dried)
  2. 3/4 cup arrowroot powder
  3. 6 T organic butter, softened
  4. ¼ cup Rapadura, Succanat, or coconut sugar
  5. ¼ tsp celtic sea salt
  6. 1-2 tsp vanilla extract
  7. ½ tsp cinnamon
  1. Cut apples into slices or small chunks. (You want to be able to scoop up a bite with both apple and crumble, so cut the apples fit on your spoon). Toss apples with lemon juice and lemon zest.
  2. In a separate bowl, mix the dry ingredients together: arrowroot powder, sugar, and cinnamon then toss with apples. Pour the apple mixture into a buttered baking dish.
  1. Put almonds in a food processor, spice or coffee grinder. (A high speed blender also works). Process to a powder; it's okay to leave some of it chunky. If using a Food Processor, add butter, arrowroot, sugar, vanilla, salt, and cinnamon and process until smooth. (I grind the almonds in my coffee grinder and then mix the crumble together with my hands in a bowl). Crumble the mixture on top of the apples.
  2. Bake at 350 degrees for 50-60 minutes, until the crumble is golden and the apples have a syrupy coating (not shown in this picture). Serves well with real whipped cream, crème fraiche, cream or coconut milk.
  1. I recommend doubling the 'topping' ingredients, it's the best part and I feel shorted if I don't have enough crumble. You can also use this recipe for a Berry Crumble, just leave out the cinnamon. One large bag (16 ounces) of any frozen (or fresh) berries.
Adapted from Nourishing Traditions by Sally Fallon
Adapted from Nourishing Traditions by Sally Fallon
Marcie Goldman http://www.marciegoldman.com/

5 Non-Food Ways To Boost Digestion

5 Non-Food Ways To Boost Digestion

Did you know that stress is one of the main causes of poor digestion? Of course food matters, but optimal digestion involves more factors than what’s on your plate. To improve digestion I recommend my clients integrate these 5 non-food related activities.

  • Spend time in nature. Interact with animals. Return to Mother Earth. It’s time for you to remember who you are. Deepening your connection to the divine source will uplift and de-stress you.
  • Instead of looking at what you’re eating, look at how you’re eating. Resist eating fast. Panicked eating is stressful eating. Slow down. Savor. Stress chemistry is a major reason for poor digestion. It’s crucial to reverse that and give the body “happy chemistry.”
  • Hang out with healthy, happy people. Being around strong positive energy will greatly improve your own “happiness chemistry.” Improving your happiness chemistry will make your belly happy too. Again, when the body is under stress, peristalsis is slowed and digestion is down-regulated, causing stomach aches & constipation. Happy brain, happy colon.

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I Ate Badly Today

Have you ever said those words to yourself?

I certainly have and what usually follows isn’t pretty.

This particular thought is a nasty one. You know why? Because it comes across as “smart.” It’s like the more you tell yourself you’re wrong, the sooner you can right your wrongs.

Let me ask you… “how’s that working for you?”

If you’re honest with yourself, you will agree, it’s not working. For the majority of my clients, wanting health & fitness does not always get you health and fitness. Neither does scolding yourself for a “bad day.”

It’s time to call this thought out for what it is: “I age badly today” is a self-improvement landmind that denotes negativity, self-doubt, blame and shame and has never improved the body or the mind. 

This post isn’t a confessional, but a call to action. 

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