1. Sell in May??
Carson
2. S&P Green 8 Days in a Row
Barchart
3. Amazon AWS Slower Growth but Huge Margins
Bespoke
4. Interesting…Who is Buying Gold Protection? Asia
Commodities: Retail purchases of gold in Asia surged over the past 12 months.
Daily Shot Brief
5. Stocks/Gold and the U.S. Dollar
Ben Carlson
6. Energy ETF Broke 2 levels…Exxon and Chevron 40% of ETF
StockCharts
7. Starbucks Gives Back All NEW CEO Rally…. -30% from Highs
StockCharts
8. Pfizer Down on 5-Year Basis
Google Finance
9. Russians Building a Military Base 100 Miles from Finland
Via WSJ: HELSINKI—With President Trump and many other world leaders preoccupied with the war in Ukraine, some Europeans are growing alarmed about what the Russian army has been doing much more quietly along other stretches of its border with Europe.
Some 100 miles east of its border with Finland, in the Russian city of Petrozavodsk, military engineers are expanding army bases where the Kremlin plans to create a new army headquarters to oversee tens of thousands of troops over the next several years.
As Russia prepares to increase its military presence along NATO’s eastern flank, Putin has ordered the military to expand its ranks to as many as 1.5 million troops, up from around one million before the Ukraine invasion.
Russia has increased military spending to more than 6% of GDP this year, from 3.6% before the war. By comparison, the U.S. spent 3.4% of its GDP on its military last year, and EU countries, on average, spent 2.1%. In 2021, before the invasion, Russia made about 40 of its main battle tanks, the T-90M, according to Western intelligence estimates. Now it is producing nearly 300 a year. A senior Finnish military official said almost none are being sent to the front line in Ukraine, but are staying on Russian soil for later use.
10. Improve Your Diet
From Mark Harmon: Simple Prep Moves That Save You All Week
You don’t need to be a meal prep pro—you just need a few simple go-to methods that make your whole foods ready to eat. These are some of the easiest, most versatile ways to get set up for the week ahead.
1. Roast Lots of Vegetables
Roasting brings out the natural sweetness in vegetables and makes them more satisfying and snackable. You can batch-cook a tray or two early in the week and use them in salads, bowls, or as a ready-to-eat snack or side.
Best vegetables for roasting: cauliflower, broccoli, carrots, Brussels sprouts, sweet potatoes, zucchini
- Preheat the oven to 425°F.
- Chop your veggies into similar-sized pieces so they roast evenly.
- Toss with about 1 teaspoon of avocado oil per cup of vegetables.
- Add dried herbs and spices—rosemary, smoked paprika, cumin, and garlic powder all work well.
- Spread veggies in a single layer on a baking sheet (don’t crowd them).
- Roast, stirring every 10 minutes, until fork-tender—usually 20 to 40 minutes, depending on the vegetable.
- Sprinkle with sea salt and pepper to taste once they’re done.
2. Make Shredded Meat
Shredded protein is one of the easiest ways to prep for the week. Toss it into salads, wraps, bowls, soups, or have it ala carte. The key is matching the method to the type of meat.
Stovetop method (best for chicken breast, chicken thighs, turkey breast)
- Add 1–2 pounds of boneless, skinless poultry to a saucepan or skillet.
- Pour in just enough water or broth to cover.
- Add a pinch of salt or flavor boosters like garlic cloves or a bay leaf.
- Bring to a boil, then reduce heat and simmer gently for 15–20 minutes, until fully cooked.
Let cool slightly, then shred with two forks or your hands.
Slow cooker method (best for pork shoulder, beef chuck roast, or boneless short ribs)
- Add 2–3 pounds of meat to the slow cooker.
- Pour in ½ to 1 cup of broth or water. Add chopped onion, garlic, or dried herbs if you’d like.
- Cook on low for 6–8 hours or on high for 3–4 hours, until fork-tender.
- Shred and store in an airtight container for up to 4 days.
3. Prepare Healthy Dips and Dressings
Dips and dressings can make vegetables, proteins, and salads more appealing—but most store-bought versions are packed with added sugar, preservatives, and low-quality oils.
Instead, try making your own. It only takes a few minutes, and you can control exactly what goes in.
Here are four of my favorite healthy dips and dressings.
Want to Take It Further?
This kitchen clean-out is just one part of the 10-Day Detox—our simple, step-by-step reset designed to help you eat better, feel better, and take back control of your health. So if you’re ready to seriously upgrade your nutrition and start feeling better in just 10 days, click here to learn more.
References:
1. Roe LS, Rolls BJ. Which strategies to manage problem foods were related to weight loss in a randomized clinical trial? Appetite. 2020 Aug 1;151:104687. 2. Schulte EM, Avena NM, Gearhardt AN. Which foods may be addictive? The roles of processing, fat content, and glycemic load. PLoS One. 2015 Feb 18;10(2):e0117959.