The Primal Blueprint

"If all you do after reading this book is cut back on grains, you will dramatically improve your health."

"Doctor visits today are a direct consequence of lifestyle choices that misaligned."

"Our last decade or two (until we reach the average life span of about 78 yrs.) is usually characterized by inactivity, excess body fat, assorted medical conditions, and a host of prescriptions."

"27% of us will die from cardiovascular disease and another 23% will die from cancer."

"...70% of that is spent on lifestyle-related chronic diseases such as obesity, diabetes and heart disease. "The sober reality is that today's technological age i enjoyed by the fattest, laziest humans in history."

"Considering all the comforts and medical advancements of modern life, we could easily argue that we currently exist in a state of devolution."

"Genes don't know - or care - whether environmental signals promote or compromise your long term health; they simply react to each stimulus in an effort to sustain your short term survival."

"Human genes are adversely affected by sugar ingestion for two weeks."

"Your lifestyle behaviors can either destroy or support many aspects of your health."

"Ideal body fat levels and stabilizing appetite and energy levels. Hint: it's all about moderating your insulin production."

Insulin



"It's all about insulin."

"The insulin story is perhaps the most health-critical in the book."

"When blodd insulin levels are high, those same fat cells store not only the excess glucose but the fat you ate at your last meal."

"High insulin signals the fat cells to hold on to the fat and not release it for energy."

"Realize how important exercise is to increasing insulin sensitivity."

"Frequently empty your liver and muscle cells of glycogen with brief, intense workouts."

"If you are routinely eating 150-300 grams of carbs per day (USDA), you will likely gain weight."

"Success depends on how aggressive you are in keeping dietary insulin levels moderated, thereby extracting more of your caloric needs from fat stores."

"Carbohydrates control insulin; insulin controls fat storage."

The Primal Blueprint Laws


Eat Lots Of Plants And Animals


"Ramp up your fat metabolism by eliminating processed carbohydrates from your diet to minimize your body's insulin production."

"Eliminate not only sugars and sweets but grain products, including wheat, rice, pasta and corn (yep, corn is a grain, not a vegetable."

"More insidious as dietary "poison" are processed grains (wheat and flow products, such as bread, pasta, crackers, snack foods, baked goods, etc., as well as rice, corn, cereals, etc.)."

"You cannot reduce body fat on a diet that stimulates excessive-or even moderately excessive-levels of insulin production-period."

"Eating fat - healthy fat - will help you lose weight as well as regulate your daily energy levels."

"Vegetables and fruits are a central component of the PB eating strategy."

"Lowering your average carb intake to 50-100 grams per day will allow you to easily drop 1 to 2 pds of body fat per week."

"If you have excess body fat, it's directly reflective of the amount of insulin you produce from your diet combined with your genetic predisposition to store fat."

"Your ability to reduce excess body fat and maintain desirable body composition is directly reflective of your ability to moderate insulin production."

"There is no physiological reason for you to consume high levels of carbohydrate."

"Carb intake level is the decisive factor in your weight-loss success or failure."

"Eliminating grains and sugars from your diet could be the number one most beneficial thing you ever do for your health!"

"Eat to the point which you are full, but the point at which you are no longer hungry for the next bite."

"Plants (vegetables, fruits, nuts, seeds, herbs and spices) and animals (meat, fish, fowl, and eggs) should represent the entire composition of your diet."

"The fact remains that no culture or society has ever survived for an extended period of time on a meatless diet."

"Fat is your friend."

"Fat has little or no impact on blood glucose levels and insulin production."

Avoid Poisonous Things


"Dispel the conventional wisdom tenet that grain products are healthy."

"Other foods to avoid include legumes, processed foods and sugars."

"If you have the urge to indulge, do yourself a favor and choose a high fat, fresh made, premium-quality treat instead of a store bought product."

Move Frequently At A Slow Pace



"Emphasize explosive movements over deliberate pace."

"Conduct full body, functional exercises."

"Finish most sessions in 30 minutes of less."

"Go barefoot frequently to develop natural balance, flexibility and leg strength "

"Learn why millions of joggers and gym-goers put in the time and effort to lose weight yet routinely compromise their health and accelerate the aging process."

"Blend of frequent, low-intensity energizing movement (walking, hiking, easy cardio), regular short, intense strength-training sessions, and occasional all-out sprints."

"Fat is the main fuel used for low-level aerobic activity."

"Strive to accumulate two to five hours per week of low-level exercise."

"The movements that dictated how our genes evolved were simple: squat, crawl, walk, run, jump, climb, hang, carry, throw, push, pull and more."

"I cannot emphasis enough the importance of slowing down the pace of your cardio workouts to improve your health and fitness."

Lift Heavy Things




"Following a strength-training program featuring natural, total-body movements (squatting, lunging, push-ups, pull-ups, etc.) helps you develop and maintain lean muscle mass and increase metabolism."

Sprint Once In A While



Occasional "Primal" max efforts (including sprints) promote optimal gene expression, hormone flow and organ function = delay of aging process."

"Sprints on hills, grass or beach; plyometric drills; and intervals on a stationary bike."

"Sprinting is a physically stressful activity that requires a significant fitness base, muscle strength and flexibility."

Get Adequate Sleep


"Humans have adapted to obtain great benefits from even brief naps."

"Fast-moving, flickering images on the screen (0ften violent or otherwise arousing) caused irregular stimulation to Ken's retina."

"It's more likely that emotional factors, lack of sufficient vigorous exercise, and poor dietary habits (sugar binges, caffeine intake, lack of healthy fats) are to blame..."

Play



"Time to read, day-dream, free associate, or gain an adequate understanding of currents events, history, and other mainstays of cultural sophistication goes by the wayside..."

Get Adequate Sunshine



"Vitamin D intake might be more critical than calcium to bone health."

"Bag some rays in your lounge chair might be better for your bones than drinking a glass of milk and swallowing a bunch of calcium pills."

Avoid Stupid Mistakes



"Hyperviligance and risk management were premium skills hone to perfection every day."

"Devote a little more attention and energy to risk management in your daily choices so you can enjoy a long, happy life."

"As society continues to modernize exponentially, we arguably exhibit less and less common sense in avoiding stupid mistakes."

"...deep down, we know we can afford to make them...safety nets of modern society has compromised our capacity to take responsibility."

"Each of us must admit that we have brought various levels of misfortune and trauma into our lives from lapses in concentration or critical thinking."

Use Your Brains



"Opportunities for intellectuals stimulation are everywhere in daily life. Commit to some personal challenges, such as learning a new language, playing a musical instrument..."


"80 percent of your ability to reduce to excess body fat is determined by how you eat, with the other 20% depending on proper exercise, other healthy lifestyle habits, and genetic factors."

Francis Mallman's Chimichurri

Conde N'ast Traveler names Argentinian Chef Francis Mallman as one of Latin America's pre-eminent chefs. He owns a very chic restaurant in Garzon UY, in the same Maldonado department where we own property.

The NY Times declares that EL Garzon is one of 10 restaurants worth a plane ride. We didn't make it to his restaurant on our last trip and we don't customarily jump aboard a jet to have dinner. However, we do own his grilling bible, Seven Fires, Grilling The Argentine Way.
One of more memorable dining experiences in Uruguay was at the Estancia Del Puerto. Along with the superbly simple grilled meats, red pepper and provolone, we were served red and green sauces on the side. It was so good that I ate at least half a cup of the chimichurri by myself.

Recently, buying grass fed, pastured beef direct from the farm reminded us of the flavor of the great grills we had all over Uruguay. Of course, I wanted to replicate them so I pulled down our copy of Seven Fires from the kitchen shelf. Only, in my little coastal hometown, I need a permit to have an open fire if I want to bbq like the Argentines and Uruguayans. And we don't own a grill. Also, it is hotter than Dante's fourth circle of Hell in Florida this July. But Mallman's chimichurri sauce over a rare steak cooked in a cast iron skillet I can do. Be warned: a taste of this authentic sauce and you may have hallucinations of gauchos and tango.

Francis Mallmann’s Chimichurri

Photo credit: ecleticcook.com

1 cup water
1 tbs. coarse salt
1 head garlic, separated into cloves and peeled
1 cup packed fresh flat-leaf parsley leaves
1 cup fresh oregano leaves (I used 3-4 tbsp dried with good results)
2 tsp. crushed red- pepper flakes
1/4 cup red-wine vinegar
1/2 cup extra-virgin olive oil

Bring the water to a boil in a small saucepan. Add the salt, and stir until it dissolves. Remove from heat, and allow to cool. Mince the garlic very finely, and put in a medium bowl.

(1) Mince the parsley and oregano, and add to the garlic, along with the red-pepper flakes.

(2) Whisk in the red-wine vinegar, then the olive oil. Whisk in the salted water.

(3) Transfer to a jar with a tight-fitting lid, and keep in the refrigerator. Let the flavors mingle for at least a day, and serve with grilled meats. The sauce can be kept refrigerated for up to 3 weeks

Uruguay: Montevideo

We have been on a search for a place we could make an expat home for a couple of years. In Uruguay's Montevideo, we found what we have been looking for.

Montevideo is home to 1.5 million residents. We arrived at the city's new international airport on a direct flight from Miami that was just under 10 hours.

We discovered the beautiful Ciudad Vieja, with it's colonial architecture, vibrant port and thriving financial and business district. We jogged the Rambla. We strolled the neighborhoods of Pocitos and Punta Carretas. We experienced the musicians and dancers of the Tango. We were charmed by Parque Villa Biarritz and hope to make our home in its vicinity.



It is not enough to say we ate well in Montevideo. Sugar Loaf treated us to a 5 star experience at the Rara Avis. We made the pilgrimage to the Estancia Del Puerto, made famous by a visit from Anthony Bourdain. We indulged in port whilst watching Tango at the Barr Fun Fun, circa 1985. Ultimately, it was the tea time and coffee breaks at Bonafide and Amaretto that sealed the deal. Our assessment of the Montevideo people came to rest on the superiority of their cappuccinos, the best in all of South America.

As great friends, lovers and travel companions, we are happy to make our way on our adventures together. Yet, our trip was so enriched by the expats we met we could not imagine Uruguay without them! Alex Garcia is an unparallelled resource. And for the small price of some stateside chili powder, Carolla of Feligreta (Ellauri & Brasil) will introduce you to her friend, Robert.

Robert will open his home to you on a day's notice. He pours you a coffee or wine, hosts you at dinner, ensures you make the rounds to the expat meetings and helps you make his friends your friends.

Charla hears you are a Pilates teacher and immediately books a lesson with you. She invites you to Sunday brunch and you pass several hours eating delicious food in pleasant company.

Hank explained how 9/11 was an inside job, Mark reported on the Japanese fall out radiation levels in Wisconsin and Irene educated us on the Obama deception . They may have been the most fun of all!

In Uruguay, we accomplished what we came to do. We established that Uruguay is ideal as a foreign investment and expat locale. The funding process for our farming operations and appreciation syndication is progressing ahead of schedule. Before long, we will make our way back. And in the not so distant future, we will make a home in Montevideo.