Monday, September 14, 2009


I know I've said it before, FAT is crucial.
After reading a post from Jeff Erno that made me think, I realised something.

His post asks the question why Paleo is not working for some people.
In my opinion FAT is an integral part of the equation. Not just on a physiological level, but on a very important psychological level.

You see many people who try to eat Paleo/Primal/EF, can't seem to sustain it long term.
I believe it's because they do not eat enough fat. Fat is the one ingredient that can give you that nice satiated feeling. The same feeling you have gotten used to over the years after eating a big sandwich or large bowl of pasta. When you don't experience that feeling after a week or so, you really start missing it and you WILL fall off the wagon. The way NOT to miss it, is to eat FAT. Now to eat fat, you MUST give the "collective consciousness" the slip, and a lot of people just can't seem to do just that. It seems to ingrained that FAT is BAD for you.

If you have been having a difficult time staying on track, try eating more fat and see if it helps you.
So here's something that might aid in the effort.
A special kind of PESTO.
Easy to put together, but you do need about 20 minutes. So put on some of your favorite tunes and go to work.
1 cup of evoo, 3 cloves of garlic, 1/2 cup parsley, red pepper flakes, green olives 1/4 cup, 1/2 cup of hazelnuts (filberts), salt and pepper to taste.

Put the hazelnuts in the oven on a cookie sheet or some tin foil for easy cleanup. 350 for about 10-15 minutes. The skins will start to blister. Take them out of the oven and put the on a kitchen towel. With the help of the towel, rub them together and remove their skin.
Let them cool a bit and toss them in a food processor. Add the red pepper, the parsley and pulse. Next add the garlic and olives. Pulse until everything is nicely chopped up, but not so long that it turns into a thick paste. Remove from the food processor and put in a large bowl. Slowly stir in the evoo. Salt and pepper to taste. This will keep in the fridge for 3 days.

Trust me when I tell you that this little innovative pesto (not a real pesto as it has no cheese) will transform a simple grilled piece of chicken,fish,steak or pork.

GOOD NEWS, I did my first muscle up!!! I'm getting closer to race date for my 5K and I'm managing to run 3, 7:40 miles. I have about 3 weeks left and I'm really looking forward to it. For those interested, if I run the first and second mile to fast (7:30 and 7:20) then the 3rd mile is a struggle to bring down under 8 min. I really can't believe 10-20 seconds make such a big difference, but hey I'm a newbie and learning the way I have all my life. Trial and error, screw ups and fixes ;-)

Have a great week everyone!


Jeff said...

Good thoughts. Nothing satisfies like fat. Congrats on the muscle up. I have not ever tried to do one but it looks really hard.

Primal Mama said...

Good timing. I've been wondering about fat and how necessary it really is, especially for weight loss. Some places you hear to eat lean meats and others you hear to load it on. As for the muscle up, congrats (I'm not quite sure what it is, will have to google it:), but I assume it's got to be tough.

Marc said...

Thanks Jeff.
It is is hard, but with a little technique thrown in, do-able.
Bryce had given me the best advice to really try and do really fast pullups to get the feeling of weightlessness. Not a kipping style pullup, strict but quick. So I started doing 2-3 weighted pullups quickly. That has helped i think.

Primal Mama,
Thanks for checking in ;-)

You know nature is all about BALANCE, we are the only dumb creatures in nature that don't really live by it. Fatty meat is great, so is lean meat. But either one exclusively is not so great.
No need to eat rib eye everynight, and no need to eat just chicken breasts only.
Does that answer your question some?

Hope all is well in Spain. How I would love to visit there again.


Yummy said...

Very true Marc! Fat is the key to feeling satisfied.
That pesto looks very interesting too.

Mark said...

Oh I love pesto. Your recipe looks interesting...I'll have to try it.

As for fat, personally I agree though I have always been confused by DeVany's stance on it. He seems anti-fat at time (comments he's made about atkins, concerns the saturated fat blunts hormnal response or something like that - it was in the DVDs, he seems to push moderate fat). His take seems very different from Richard's at free the animal or Mark Sisson's and I've never know which way to go with it.

I will say that I eat less over all and my hunger is more in control when I have more fat.

Primal Mama said...

Yes, it definitely answers my question. While I eat plenty of fat, I didn't know if there was such a thing as too much.

All is well in Spain, although we've been hit pretty hard by the recession. Where have you visited?

Marc said...

Try it, it's good. Maybe switch out the parsley for cilantro.

Art does consume a good amount of evoo and doesn't shy away from bacon. But I agree it's tough to really get a handle on him.
My response to Primal mama sums it up I think. No need to eat rib eye every night or life long of chicken breasts ;-)
My hunger is for sure in control when I eat enough fat. Especially when I've been lifting heavy and my appetite gets stimulated because of it.

Primal Mama,
My family in Amsterdam tells me the same thing. tough times there too...but things are looking up hopefully. I've been to Barca, marbella. I know there's a lot more to see and to eat ;-)

dollface said...

Ohh that pesto looks great!! I can attest to the fat thing, if I don't have enough I don't feel as good so I make sure I have plenty of fat and since it helps with satiety it helps with weight loss.

Marc said...


You're absolutely right!
Thanks for taking the time to leave a comment.