How would you like to be naturally lean, muscular and energetic? To effortlessly maintain a low body fat, rippling muscles and picturesque health?

Mark Sisson, an athlete, coach, and student on a lifelong quest for exceptional health, happiness, and peak performance (his words), penned the book, “The Primal Blueprint” to show you how to do just that.

At 55, he weighs 165 pounds with 8 percent body fat, eats as much food as he pleases, and rarely gets sick. He also says he’s healthier, fitter, happier and more productive than ever.

Mark

So what is Mark’s secret?

In his words, “Modeling your 21st-century life after our primal hunter-gather ancestors will help you greatly reduce or eliminate almost all of the disease risk factors that you may falsely blame on genes you inherited from your parents

Weight loss does not have to involve the suffering, sacrifice, and deprivation we’ve been conditioned to accept but instead is a matter of eating the right foods (plants and animals), avoiding the wrong foods (processed carbs—including grains—and trans and partially hydrogenated fats), and exercising strategically, for far fewer hours than you might assume, to reach your desired fitness goals.”

Here are The Ten Primal Blueprint Laws:

Law #1: Eat Lots of Plants and Animals
The bulk of the caveman diet is animal protein (organic, free-range, or wild sources of meat, fowl, and fish), a plethora of colorful veggies and fruits, and healthy fats (nuts, seeds, their derivative butters, certain oils, and avocados).

Law #2: Avoid Poisonous Things
For the caveman this meant staying away from poisonous plants. For you this means staying away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods. It also means cutting out grains.

Definitely stay away from this Poison.

Law #3: Move Frequently at a Slow Pace
The caveman spent several hours each day moving around at a low-level aerobic pace. This helped develop strong bones, joints, and connective tissue.

Law #4: Lift Heavy Things
Frequent bursts of intense physical effort were a daily part of the caveman’s life. Biochemical signals would be triggered that prompted improvements and adaptations in muscle tone, size and power.

Lift heavy thing an you can look like this too.

Law #5: Sprint Once in a While
For the caveman a fast sprint meant the difference between being eaten and staying alive. Little did he know that those sprints were helping to increase his energy levels, improve athletic performance and minimize the effects of aging by promoting the release of testosterone and human growth hormone.

Recently discovered photo of cavemen sprinting.

Law #6: Get Adequate Sleep
The rising and setting of the sun dictated the length of the caveman’s day. For us things are a bit trickier. Adequate sleep helps the immune system work optimally, and promotes the release of hormones that enhance brain and endocrine function.

Law #7: Play Without a TV or computer to entertain himself, the caveman would engage in hours of leisurely outdoor play. Relaxed play releases endorphins and provides a balance for mental stress.

Law #8: Get Adequate Sunlight
It’s impossible to obtain adequate vitamin D from diet alone. Getting regular sun exposure allows for proper vitamin D production, critical for healthy cell function.

Law #9: Avoid Stupid Mistakes
Observation and self-preservation were key factors in the survival of a caveman. Today’s world is full of distractions that leave us oblivious and careless. Take, for example, texting while driving.

Law #10: Use Your Brain
The human brain separates us from the animals. Intellectual stimulation is an important part of healthy brain function.

Rave Reviews: Despite its stringent requirements, the caveman diet is converting new followers by the boatload. Most people report losing 10 or more pounds in their first month and that they no longer feel bloated and sleepy after meals.

Should You Jump on the Primal Bandwagon? So, in light of the evidence, should you put down your whole wheat bagel and low fat cream cheese in exchange for a hunk of meat and pile of veggies?

Hold your horses.

Though the caveman diet has been proven to promote weight loss, times have changed. Could you really practice all of the Primal Laws while maintaining your modern life?

Yeah… I didn’t think so.

So, where do you go from here? You want to lose weight, to protect yourself from disease and to look and feel great.

A great solution, that doesn’t require drastic change, is to take 3 bits of advice from the caveman—advice that will promote weight loss, decrease your risk of disease and will get you looking and feeling great.

1. Make Plants and Animals the Focus of Your Diet: This will quickly lead to weight loss and increased energy. Don’t be so hard on yourself that everything you put in your mouth has to be caveman approved – but make it the majority of your diet.

2. Cut Out Processed Food: The simplest way to promote weight loss and to encourage good health is to eliminate processed foods from your diet. When you replace processed foods with fresh produce your results will be immediate. Not only will you feel healthier, you will have more energy than you’ll know what to do with! * Want to eat a Caveman approved dinner? Check out this recipe *

3. Exercise: Since you will need an outlet for all that extra energy, acquire a new hobby—one that gets you moving. Have you ever met a lazy caveman? Of course not. (And this is not just because you were born a few centuries too late!) Cavemen were forced to be active in order to survive. Hunt dinner. Build a fire. Move a fallen tree. Create shelter. You get the idea If you want a lean, muscular body then exercise must become a part of your daily life.

This is where I come in. Let’s meet one-on-one to design an exercise program that will fit your unique goals.

Call or email today to get started.

Your Friend and Trainer,

Paul F. Sweatt

Not quite what it takes to keep that pesky doctor at bay.  No wonder we’re having so many problem withs sick people and health care.

But seriously, eating apples (and fruit in general) is part of a healthy and balanced diet.  To make sure you are eating enough so the doc won’t come a calling eat 5 – 9 servings of fruits and vegetables every day.

EVERY DAY.

Here are some other reasons why you will want to up your intake of apples.

1.)  Apples contain vitamin C.  Vitamin C helps keep your immune system in tip-top shape.  When your immune system works to its fullest you will not get sick as much.   There goes going to the doc for a script for antibiotics.

2.)  Apples contain quercetin.  Quercetin is a flavonoid that has many health benefits, among which are: a reduced risk of certain cancers, can help prevent heart attacks, can ward off cataracts and macular degeneration, can control asthma and help those sufferinf from Crohn’s disease.

3.)  Apples are low in calories.  Also apples no fat, cholesterol or sodium.

4.)  Apples contain tannins.  Tannins help prevent tooth decay and gum disease.  No need to see the dentist except for cleanings.

5.)  Apples contain pectin.  Pectin has been shown to:  help get bad (LDL) cholesterol out of your blood stream, prevent diarrhea, reduce high  blood pressure and can help prevent gallstones.

6.)  Apples taste great.  And as mentioned above they are less filling (out).

Now that you read all the above benefits of apples,  go out, get a big bag of apple and start munching away.  Just don’t over do it.  You don’t want to have to go to the doctor because you have a tummy ache.

Your Friend and Trainer,

Paul F. Sweatt

The Best Personal Trainer In Wellesley

Exercise alone will not get you a toned stomach-

– diet is a huge part of the equation.

Below I have compiled 5 very easy tweaks to your eating habits that will dramatically flatten your abs.

Diet Change  #1: Stop Eating 3 Hours Before Bed
This is such a simple and effective way to lose fat. Late night eating is the most damaging to your waistline, so cut it out completely.

• Brush your teeth immediately following dinner. Once your teeth are brushed, you’ve put a period to the end of your consumption for the day.
• Change your evening routine. If you’ve always ended your day watching your favorite shows with your hand in the snack bowl, then now is the time to change things up. Find activities that don’t revolve around food and stick with those.
• Make it a habit. The first few weeks will be the hardest, but soon your new no-food-3-hours-before-bed routine will feel normal.

Diet Change #2: Cut back on carbs
Notice I didn’t say to cut out all carbs, but rather to cut back on carbs. These diet tweaks are meant as lifestyle changes that you stick with long term. Cutting back on carbs is a realistic and very effective way to lose weight.

• Always choose whole grain bread and pasta over white. Whole grains are less likely to be stored as fat than processed grains.
• Eat half of the carbs you normally do. Eat your sandwich open-faced and reduce the size of your pasta serving.
• Avoid carb-filled snacks between meals. Instead of crackers or chips, have fresh fruit and veggies.

Diet Change #3: Eat more fiber
Most people simply do not get enough fiber in their diets. Fiber is essential when it comes to getting lean since it is low calorie while filling you up.

• Instead of seeing salad just as a side item, make salads into meals. Add protein to a large pile of greens for a guiltless meal. *Try the recipe for Grilled Salmon and Peach Salad.
• Make veggies a part of every meal. The benefits of eating more vegetables are too numerous to list, just know that your body will become healthier and leaner with each fibrous bite.
• Fruits are a delicious source of fiber. Incorporate fresh, seasonal fruits into your daily diet.

Diet Change #4: Drink tons of water
Drinking plenty of water is another extremely simple way to promote weight loss. Chronic dehydration leads to false hunger signals and unnecessary calorie consumption.

Follow her lead.

• Drink a large glass of water before each meal. This will prevent overeating.
• Choose water instead of sugar-filled sodas and juices. Sugar-filled drinks are a huge weight-gain trap.
• Carry a water bottle with you throughout your day. Keep water in the car and at your desk for constant hydration.

Diet Change #5: Enjoy natural sweets
Traditional sugar-filled sweets will quickly add up around your waistline. Instead of going for sugary sweets, enjoy natural sweets.

• Fruit is nature’s candy. Reach for sweet, seasonal fruit for dessert.
• The only “candy” I recommend.
• Avoid foods that contain white sugar or high fructose corn syrup. Consider these items ‘anti-flat-abs’.
• Use wholesome sweeteners such as pure maple syrup, brown rice syrup or dates in your recipes instead of white sugar. Eliminate white sugar from your kitchen.

Eating right, coupled with challenging exercise, is the formula for a toned, lean body.

Guarantee your results by teaming up with me.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.

Call or email today to get started.

Your Friend and Trainer,

Paul F Sweatt

Microgreens are tiny leafed vegetables that are harvested when less than two inches tall. They have remarkably intense flavor and high levels of vitamins and minerals. Pair this salad with a piece of lean meat for an excellent, light meal.
Servings: 4

Here’s what you need:

• 3 cups organic microgreens
• 1 cup sliced strawberry
• strawberry dressing (6 strawberries, 1 Tablespoon balsamic vinegar, 1 teaspoon agave nectar, 1 teaspoon olive oil, dash of salt and pepper – blended)
• 1/4 cup chopped walnuts

1. Toss the microgreens with strawberries and dressing. Sprinkle with walnuts.

Nutritional Analysis: One serving equals: 124 calories, 6g fat, 8g carbohydrate, 3g fiber, and 2g protein.

Ever wonder why some people are able to keep weight off, while others put it right back on? Read on for the 7 Tips to Maintain Weight Loss. (And if you still have pounds to lose, these 7 tips will help you too.)

Tip #1: Keep on Moving
If you’re serious about keeping the weight off, you need to be serious about your workouts. Keep your activity level high, both in and out of the gym. Your workouts should consist of both cardiovascular training and strength training. While out of the gym make an effort to move as much as possible by taking the stairs, going for walks or jogs and participating in recreational activities.

Tip #2: Be a Healthy Eater
Sorry, you can’t go back to eating at the drive thru and expect to maintain your weight loss. Focus on these 3 aspects of healthy eating:

1. Keep calories low. Gone are the days of eating mindlessly. Be aware of everything that goes into your mouth, whether by journaling or simply keeping a mental tally.
2. Be careful. Eat small portions, avoid high-calorie foods and check nutrition labels. You don’t have to swear off chocolate forever, just eat it occasionally with portion control.
3. Eat a balanced diet. Include a variety of fruits and vegetables, lean meats and whole grains.

Tip #3: Turn off the TV
The average person watches a whopping 35 hours of television each week. People who successfully maintain weight loss, on the other hand, watch an average of 7 hours or less. TV watching encourages snacking and puts you in a sedentary position on the couch. Spend less time in front of the TV and enjoy longer lasting weight loss.

Tip #4: Keep it Simple
While it is important to keep a variety of fruits and vegetables in your diet, your diet should be fairly simple. Create a repertoire of basic whole foods: fruits, vegetables, lean meats, whole grains, beans and nuts. When you cut down on your options it becomes easier to stick to your plan, making weight loss guaranteed.

Tip #5: Track Yourself
Your biggest fear is gaining back every solitary lost pound, but don’t be afraid of your scale. Weigh yourself at least once each week to monitor any gains. If the numbers begin to climb then reduce calories and increase your exercise.

Tip  #6: Eat for the Right Reason
Emotional eating is one of the top reasons that people are overweight. It’s very important that you view food as fuel, not as an answer to deeper emotional needs. When food becomes more than just fuel, the pounds quickly add up. If you want to keep your weight under control, you’re going to have to eliminate emotional eating.

Tip #7: Forget All-Or-Nothing
No one is perfect – not even you! There will be days when you eat more calories than you should have. There will also be days when you miss a workout. Don’t let small slipups send you into a tailspin of all-or-nothing sabotage. Simply get back to your healthy lifestyle rather than letting yourself backslide into your old habits.

Don’t be one of the many who skip these 7 secrets and instead return to life pre-weight loss. You worked hard to be where you are – you deserve to keep it.

I’m always available to help you achieve any fitness or weight loss goal. Call or email to get started on a solid exercise program that will change your body and life forever.

I don’t recommend that you go shopping during a snow storm.  But when it’s over and the roads are drivable, I do recommend that you head to your local supermarket of choice and hit the produce section.

Just because it is winter doesn’t mean you can trade in all your produce for chips and cookies.

Why?

Because the winter months are a great time to try some different fruits.  A lot of fruits you might not have tried before peak around this time.  And the different tastes may be just the thing your taste-buds need to keep them from craving the above mentioned chips and cookies.  And we all know that chips and cookies are the real reason why people gain weight during the colder months.  That and the fact that is too cold to go outside.

(Also see: More Flat Stomach Foods You Must Have In Your Kitchen: Tropical Fruits and 9 Flat Stomach Foods You MUST Have in Your Kitchen.)

The Fruits:

What do you think of when you think of the tropics?

Warm weather.

White sandy beaches.

Impromptu Dancing to live music from an even more  impromptu band.

Eating healthy delicious foods.

The always on hand native (for there) fruits.

No, not the blended and mixed with alcohol kind.

I talking the fresh kind.  Like just fallen from the tree fresh.

Even though you can’t get them as fresh here, you should still be eating the soon to be mention fruits.  Not only are they delicious but they are also nutritious.  And anything that is delicious and nutritious is a good thing.  Right?

RIGHT?

Yes, ok good.

Now that we’ve gotten that taken care of let’s go over the six tropical fruits that you should be eating.

1.)  Coconuts. – When you think tropical fruits the first thing that probably pops into your mind are coconuts. Coconuts, which aren’t actually nuts by the way, have two edible parts.  The meat and the water.

I wonder how many macaroons you can make with this?

The water, which is touted as Mother Nature’s energy drink, is loaded with essential vitamins and minerals, electrolytes and only has around 45 calories per 8 oz.   Try it next time your are working out in place of that sugar ladened concoction you normally drink.

The meat, on the other hand, has about 280 calories per cup with 220 of them coming from saturated fat.  I heard that gasp. Even though coconut meat is high in saturated fat, the saturated fat from coconuts is of the medium change triglyceride (mct) variety.  Why does that make any difference you ask?  To make this quick MCt’s are treated differently in your body from regular saturated fats and will most likely be used as energy and not end up around your middle.

If you are adventurous, next time you are making a stir-fry try using coconut oil instead of what you normally used.  The sweet and salty make a mouth watering combination.

Bonus:  If you need to get out some frustrations.  Step 1: buy a whole coconut and a hammer. Step 2: have fun.

2.)  Guavas. – There are more than 100 types of guava that come in all sorts of colors but the one you probably think of when you think guavas is the apple guava.

An apple guava a day keeps the doctor away.

To get the full benefit of a guava, you want to eat everything but the stem.  If you do that you get 3 grams of fiber, 2 grams of protein, more vitamin c than an orange and too many other vitamins and minerals to  list here.  You get all that for only 37 calories.  It would take 3 guavas to equal the calories of 1 apple.  Try not to feel full after that.

Bonus: Extracts from Apple Guavas have been shown to help fight against cancer, bacterial infections, inflammation and pain.

3.)  Mangoes. –  Mangoes are in season between Januray and September so you better hurry or you’ll have to wait a few months to get them again.

With 105 calories per cup, mangoes are one of the higher calories fruits.  But with 3 grams of prebiotic fiber (aides in digestion), loads of phytochemicals and all sorts of vitamins and mineral who cares.  Don’t like tomatoes (also a fruit)? Your in luck because mangoes also contain cancer fight lycopene.  Mango sauce anyone?

4.)  Papayas. – As mentioned in Eat These Foods For Fat Loss This Summer, papayas are very good for aiding digestion and helping to fight inflamation.

If they have coconut water, why not papaya juice?  Papayas are also loaded with electrolytes.

Like mangoes, papayas are also loaded with lycopene.   In addition to lycopene, papayas also contain loads of other vitamins and minerals (it contains enough vitamin C to make an orange look wimpy by comparison), tons of electrolytes, 5 grams of fiber and around 120 calories for an entire fruit.  Click here to leran how to make a Papaya Protein Splash.

5.  Passion Fruit. – Want an easy snack, just just open a passion fruit and eat the inside, seeds and all.

Do the above and you will get 2 grams of fiber, loads of vitamins and mineral, 17 calories and give one hell of a hit in the fight against cancer.

6.)  Pineapples. – What list of tropical fruits would be complete without pineapple.

Just like every other fruit mentioned here pineapples are loader with vitamins and minerals. If they weren’t, do you really  think that I would have added them to the list. In addition to all those vitamins and minerals, one cup of pineapple has 2 grams of fiber and 84 calories. Now when I say pineapple, I mean the whole fruit not the rings that come in a can.

Bonus:  Pineapple also contains bromelain which has been shown in studies to have anti-inflammatory properities.

Right about now you should be getting ready to go to your local super market to which of these delectable beauties awaits you.  Once you get them I suggest you go home, crank the heat, put on a grass skirt (that coconut will make a great bra), and pretend you are a little closer to the equator on the aforementioned white sandy beaches.

Your friend and trainer,

Paul F. Sweatt

Is sugar the culprit behind America’s ever expanding obesity problem?

Does your body need all the sugar found in energy and sports drinks to stay going?  How about if I don’t exercise?

Or should all types of sugar, even those found in fruits and vegetables, be avoided at all costs?

These are just some of the questions I have been receiving from my readers lately on the topic of sugar.  Apparently I have confused a lot of people by telling them that they should eat certain fruits for health and fat loss.  They tell me that they’ve been told that they should avoid these fruits for their high sugar content.  But I know for a fact that these same people will eat supposedly “healthy” foods that are loaded with refined sugar and high fructose corn syrup (HFCS) and think themselves better for it.

I cannot let all the misconceptions my readers have about sugar stand.  So I decided to write this post to (hopefully) put all the factually incorrect ideas about sugar to bed once and for all.  And to make sure that  everyone of you fully understands the Good, the Bad and the Ugly sides of sugar.

So break out your turntable and your vinyl copy of  ”Fugo a Cavallo” by Ennio Morricone and read  on.

The Good – Natural sugar, the type found in fruits and vegetables,  is the Clint Eastwood of the sugar world.

The Good

Even before the low-carb craze, people and women in particular (thanks Ms. Stevens) have been told to stay away from certain fruits if they are trying to lose or maintain weight.  This to me, as the saying goes, is like throwing the baby out with the bath water.  Yes fruit has sugar in it but fruit also contains loads of fiber, vitamins and minerals, water and electrolytes.   Even high sugar, low fiber fruits like bananas and watermelon still contain enough of the good stuff to out way not eating them due to their sugar content.

Just try to find a fat person who’s greatest indulgence is fruit.

The Bad – Refined sugar, the sugar that is extracted from plants, is the Lee Van Cleef of the sugar world.

The Bad

Along with HFCS, refined sugar is found in any type of food that has been processed. One teaspoon of the stuff contaisn 15 calories.   These sugars and the extra calories they contain are unnecessary for fuel if you eat a healthy diet rich in fruits and vegetables and can be avoided all together if you choose to do so.  If you do, I wish you luck.  For the rest of us, moderation is key.

Just remember, less is more.

Sugar not found in its natural state has an higher chance of causing insulin spikes which will cause you to gain and store fat.  Refined sugar is also known as the anti-nutrient because it is void of any nutritional value.

So eat less sugar (and sugar ladened goods) and more of the good stuff.

The Ugly - HFCS, a totally man made  sugar, is the Eli Wallach of the sugar.

Even though Eli’s character in the movie has some redeeming qualities, there is nothing good about HFCS.   HFCS has been shown in numerous tests (not run by the corn union) to increase fat storage especially around the middle.  If that doesn’t scare you this will.  HFCS is in practically everything.  And I do mean everything.  Not only is it in soda, cookies, cakes and pies but it is also in salad dressing, ketchup, peanut butter and bread. If it comes out of a bag, bottle, box or can, it probably contains HFCS.

Don’t believe me.

Go into your pantry and pick up the closest processed “food” you don’t believe could possibly contain HFCS.  Now look at the ingredients list.

Eat these products and you you may be cast in the part of The Ugly

Shocking isn’t it.

Don’t despair.  Not all is lost.  You don’t have to live on a bland die to avoid the dreaded weight gain. Finding good tasting products without HFCS just takes a little searching.  Think of all those calories you will burn in the process.

Ok  you have now read about the different kinds of sugar.

And you probably believe that you should absolutely avoid all sugar that does not come from fruits and veggies.  Not so fast.  If you are active, and more than likely if you read my blog you are, a little extra sugar can go along way to fueling your workouts and helping you to get ready for the next one.  Just keep the sugar to before and around your workouts.

And be honest, if you are not at a high level of activity (and I do mean HIGH), leave the sports and energy drinks on the shelves and the sugar spoon away from your cup.  A piece of cake every now and again won’t kill you.

Just remember the every now and again part.

Your friend and trainer,

Paul F. Sweatt

Wellesley’s Best Personal Trainer

Don’t buy food items that:

• Are filled with sugar or high fructose corn syrup.
• Are highly processed and contain unidentifiable ingredients.
• Are full of fat.

Do buy:

• Whole, fresh fruits and vegetables.
• Whole grains.
• Lean proteins.

They tell me that they have heard that the fruit is to high in natural sugar and not good for their diet.

Yet again I have to fight against incorrect common “knowledge”.

Have you ever seen a fat fruitarian?  Yes they do exist.

Yes, she only eats fruit.

Yes, fruit does contain natural sugar but fruit also contains, fiber, water, antioxidants, flavonoids, phytonutrients  and gets you feeling full with minimum calories.

Let’s look at the calories content of some of the more popular fruits:

• 1 apple (medium) =  75 calories
• 1 banana (medium = 100 calories
• 1 cup blackberries = 70 calories
• 1 cup blueberries = 80 calories
• 1 cup cantaloupe = 30 calories
• 1 grapefruit = 80 calories
• 1 orange = 60 calories
• 1 cup papaya = 65 calories
• 1 peach = 40 calories
• 1 cup pineapple = 65 calories
• 1 cup strawberries = 45 calories
• 1 cup watermelon = 50 calories

Even if you ate all these in a day (and I guarantee that you can’t) it would only add up to  760 calories.  And if you did eat all that you would be too stuffed to want to eat anything else.  How’s that for a diet food.

Now let’s compare that to some common everyday foods.  You know the ones that really make you fat.

• 1 bagel (plain) = 300 calories
• Blueberry Muffin (low fat) = 430 calories
• Iced Caffe Mocha (grande) = 200 Calories
• Caramel Frappuccino Blended Coffee (grande) = 430 calories

If you get the muffin and the frappuccino you will consume 100 calories more than if you ate all the fruit and you will probably still be hungry.  And don’t even get me started on all the nutrients you will be denying yourself.

With all the fat, refined sugar and calorie laden foods that you eat on a regular basis and you’re worried that fruit will make you fat.  You need to take another look at what might be keeping the weight on you.

Eat this Not That

I eat more fruit in a day than the average American family eats in a week and I am far from fat.  I can have as many a 9 servings in a day.  And that in addition to all the vegetable I eat.

So don’t fear the fruit.  Click here for tips on how to get more fruit in your fat loss diet.

Your friend and trainer,

Paul F. Sweatt

Wellesley’s Fat Loss Expert