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.

GrasslandsUY Farming & Investing Update

Doug and I have produced a video highlighting the UY farms we visited for acquisition by GrasslandsUY.



What you will see in the video:

• Description of the CONEAT map, which determines the soil productivity for each farm
• Aerial view of Montevideo, UY, a modern and cosmopolitan South American capital
  
• The criteria GrasslandsUY is using to assess properties
• View for yourself the richness of soil in UY
• Brief reference to the innovative zero tillage farming methods employed by the Uruguayans and Argentines.

To inquire about investing opportunities in GrasslandsUY's farmland operations and appreciation, contact Doug Bell at 813.992.8885 or douglassbell@gmail.com

In June, I blissed out at a series of workshops with Master Movement Educator, Pat Guyton. I developed my Pilates knowledge, skills and abilities with my dear mentor. I was once again moving and growing under the presence of one of the best Pilates teachers in the country, my friend and former boss, Aida Zorrilla. I had the opportunity to work alongside Dana Bell as we have for many years now, striving to be the best Pilates students we can be. And when we weren't working, the Pilates Mafia was lifting our wine and margarita glasses in honor of how far we have all come.


All this made me yearn for a studio I could call home and fellow teachers I could collaborate with and be inspired by. In short order, I found just such a place. I am now a teacher at Suncoast Pilates and Personal Training.


For many days, sending my resume, doing phone interviews, chatting in follow up meetings and attending to all the social media that is necessary for small biz marketing has eaten up all my time. It's been a bit exhausting but it has all been worth it.

Joining a studio is just one of the steps I am taking as a professional after being with Pat. Dana and I are venturing out to become certified stretch and flexibility therapists in October. Aida and I will be following Pat's path with the Franklin Method by beginning Level 1 Teacher Training in November. Suncoast Pilates has the CoreAlign system, so I will also becoming familiar with this core controlled aerobic training apparatus.


Like I told Doug many years ago, "I've put a few things in motion."

Uruguay: Piriapolis & Punta Del Este

Farming and investing was just part of our objectives for our recent trip to Uruguay. Evaluating Uy as an expat refuge was high among our priorities as well. As with farming, we found much to appreciate in Piriapolis and Montevideo.

Our first days in Uruguay were as guests of David James and Alex Garcia of Sugar Loaf Ocean Club & Spa. We ate and drank, ate and drank some more, and got a feel for the UY beach destinations of Punta Del Este and Piriapolis.

Punta reminded us of Southeast Florida, with high rise condos and upscale shopping on every inch of its peninsula. Piriapolis was more low key, with a pretty half moon bay. Just a couple of miles up from the beach and you are among serene cattle pastures.

Doug fell in love with this uninterrupted panoramic view of Piriapolis and the ocean. This property sits towards the top of Sugar Loaf mountain, one of the highest elevations in UY.

Should we ever decide to build, our patio will look very much like this. One of us is going to have to learn to cook with fire.

This kitchen shows we aren't exactly going to be suffering down in South America.

A morning ride on the mountain to remind us of the Hill Country...at about a third of the cost.

Uruguayans use their beaches about 2 months of the year, Jan and Feb. There is a bit of use for the shoulder seasons but you will find the condos, the beach houses, the shops and the restaurants mostly closed unless the summer sun is shining.

There is an organized expat community in Punta and Piriapolis. They are distinct and different crowds, to say the least. The meal we had at the expat meeting in Piriapolis was the worst of the entire trip. Yet, we had a fabulous time at a party held in the home of the owners' of Punta's Mexican restaurant.

After our days in Punta and Piriapolis, we felt as if we had a firm handle on what UY beach communities had to offer. Next up comes our sampling of South American city life in Montevideo.

Uruguay Farming and Investing

"Uruguay is a good place to be in the farming business."

writes PathFinder International Executive Director, Ronan McMahon, in this article that just posted to my Facebook feed, "A Good Business To Be In."








After our 3 week scouting trip in Uruguay, we have to agree.






"Tucked between the farming giants of Argentina and Brazil is little Uruguay."

One Uruguayan referred to her country as a "big farm." After leaving the city limits of Montevideo, it is evident why. Once you leave the populated areas of Montevideo, Colonia and Punta Del Este, all you see is "agri rich" farmlands. We visited the departments of San Jose, Colonia, Soriano, Florida, Durazno and Rocha in search of farms suitable for our farm operations and land appreciation syndication. In truth, we saw all but 3 of UY's departments and they would be unsuitable for farming.

"Uruguay has good land." I would add "and the most advanced farming methods in the world."

A hedge fund manager, reviewing our investment, asked why we would farm in UY.

The Ogallala aquifer, which yields 30% of all US ground water is drying up. The entire of Uruguay sits on the Guarani aquifer and it is untapped. Adequate rainfall provides for the crops of UY while the US is irrigation reliant. Arable lands in the US are being lost to urban sprawl while only 1M hectares of 3M are currently cultivated for agriculture in UY. Uruguay's agriculture industry is less than a decade old and adopted the zero tillage, mechanization and logistical infrastructure of the Argentines. Conventional US farming has diminishing productivity with irreparable damage to the soil. Uruguay's methods are cost effective and sustainable while US methods are expensive and thought to contaminate the environment. The US farmer makes enormous investments in machinery while the UY farmer uses outsourcing for cost containment. US conventional farming techniques release carbon and other greenhouse gases while zero tillage is recognized as a conservation practice and farmers may sell carbon credits to energy corporations. UY farmland is price based on a scientific soil type classification and productivity index (CONEAT). US farmland uses a USDA system transferred from the Soil Conservation Service in the 1950's and may be inferior to the CONEAT. US "custom operated" farm management is a less desirable operating arrangement (versus crop share or direct management) while similar services of seed and planting to harvesting and exporting are routine operating arrangements in UY. The US climate restricts farms to single planting season with the exception of LA. The UY climate allows for "double cropping" or two planting seasons annual, thus making the farmer twice the gross income for the same acreage. The US farmer relies on subsidies to be profitable as products such as soy are sold below cost of production while the UY farmer does not. US farmland sells at $3638 per acre where UY farmland sells at $2633 per hectare ($1066 per acre for 2.47 acres). Finally, US farmers must hold assets in US dollars while UY banks offer the Dollar, Euro and UY Peso as depository currencies.

The question should be why would you farm in the US.

"As food prices continue to rise, so will the price of agricultural land. And when there are concerns about inflation and the value of paper money, agricultural land prices rise."

Investors in our farmland operation and syndication, a UY corporation, receive an annual dividend from the income of crops or rental of farmlands. Additionally, as the land appreciates in unison with commodities, the investors capital grows as well. While crops must be protected and risks managed, investors can expect an 8% ROI and 15% in land appreciation annually.

Our business plan is to have 3 ventures raising $5M each. Minimum investment is $200K. Each venture will own 3-4 farms in several departments to mitigate climate and other perils to crops. Each venture will provide the founder with 15% stock, a syndication fee of 1.5% and a modest annual general administration and management fee.

"Uruguay has good land. Of course you need good land to raise cattle or grow soya. But you need more than that to make the business work."

Weather and human error are the threats to farm profitability. Weather risks can be insured against. More than one farmer told us prayer is integral to the cycle of the crops.

Industry standards are known. They must be adhered to. The same skills that once managed, at the time, the 3rd largest Supercuts franchise will be applied in operating farms successfully.



"Uruguay is peaceful and stable. The economy is strong, and the people well- educated."


The best law firm in Uruguay. A landowner and farmer as consultant and broker, whose family has been in UY farming for generations. The most respected agronomists, farm managers and facilities. Accountants and tax attorneys specializing in international clients.

Investors can be confident not only in the founders but in every professional that works with the farms.



The devaluation of the dollar. Food inflation. Housing and asset deflation. These are just a few of the reasons why we changed our minds about investing in a First Choice Business Broker franchise. Uncertainty about availability of capital due to mounting US debts and deficits and tax implications of healthcare reform are others. We began to search for investment opportunities without these adverse conditions. Our search led us to South American and Uruguay.

Uruguay uses the dollar. But you can hold Euro and UY Peso currencies instead. The UY real estate market is robust, with Montevideo growing 18% last year. As one "big farm", all the food is grown "locally" and sustainably. Uruguayan beef is the most prized in the world. Uruguay's leftist president, Mujica, demonstrates himself to be pro-business, works with his adversaries and has even spoken of learning from the mistakes made in revolutionary times. Best of all, Uruguay is effected very little by either the economies or policies of the US or the EU.

Our visit to Uruguay verified what is reported . The political and economical environments are stable. The streets are safe and clean. The people are friendly and educated. The food is delicious and grown or raised in the most healthy way possible. The "investor migration" is encouraged and the people of Uruguay welcome working with international partners to improve their prosperity.

Uruguayans have been some of the best beef producers in the world. Their agricultural partnerships with their "cousins", the Argentines, rendered them some of the best farmers in the world as well. The Texan in us can't wait to join them.

"The future is in the land."