Ask Doc If you want a recipe to find the right assets to buy, look for those that are "cheap, hated, and in an uptrend."
That's the mantra of our colleagues Steve Sjuggerud and Brett Eversole, who've been using it to guide their True Wealth advisory for more than two decades.
This mantra works. It works for long-term investors... It works for short-term traders... And it's the best six-word summation of how to beat markets I've ever seen.
To be fair, you can cheat a bit on the first two. You don't always have to buy dirt-cheap. And you don't have to buy only when everyone truly hates an asset.
But the big one is the third factor. Ignore the trend at your own peril.
Now, that doesn't mean you should follow the herd. Once the herd has already invested, you might be too late to make the biggest gains. You want to watch for the start of an uptrend.
Right now, you have plenty of folks saying we've already hit a bottom in the markets, while others are saying we have a long way to go.
Longtime readers know I'm not the doom-and-gloom type.
One of my colleagues recently asked me if I was worried about the future of the dollar. My simple answer was an easy no. The U.S. dollar is still the world's reserve currency. And I don't see that changing anytime soon.
But I always believe in preparing for the worst.
Wall Street legend Marc Chaikin sees a major financial reset on the horizon. And as it plays out, it'll be critical to move your money out of cash and popular stocks... and into an opportunity with the potential to double, triple, or even quadruple your money.
Marc went live with his presentation this past Tuesday. If you did not get the chance to hear what Marc had to say, you can access the replay here.
Now, here are some of the things on your minds this week... Keep sending your comments, questions, and topic suggestions to [email protected]. We read every e-mail.
Q: I started weight training last year, and I do it about three times a week for about 1.5 to 2 hours each time. I had a personal trainer, and she was recommending that I eat 180 grams of protein a day, stock with carbs, and low fat. I am curious how you might adjust the suggested Mediterranean diet given my higher calorie and protein needs? Thanks so much! – A.B.
A: Thanks for your question, A.B. It's not difficult to incorporate your diet suggestions into the Mediterranean way of eating. It all depends on which foods you choose to satisfy the suggestions of your personal trainer.
The most important thing to remember in any eating plan is that you need a healthy balance of the three macronutrients – protein, carbohydrates, and fats. The ratios will vary depending on each person's individual nutritional needs. But there are healthy and unhealthy choices in each category.
PROTEIN
Contrary to popular assumption, you don't need to eat tons of meat to enjoy the benefits of protein. Instead, get a good portion of your protein from plant sources, like:
- Nuts
- Seeds
- Nut butters
- Beans
- Chickpeas
- Broccoli
- Leafy green veggies
- Lentils
- Seaweed
- Quinoa
Don't get me wrong, I'm not saying you should avoid meat entirely... but having meat once or twice a week is much healthier than making meat part of your daily routine.
A study published in June from the University of Paris-Saclay in France found that the most helpful part of plant-based diets comes from the plants with protein – especially fruits, vegetables, legumes, and whole grains.
The researchers found protein to be a vital aspect of any eating plan as a way to ensure adequate nutrition. So while participants in the study with the highest diet quality ate less animal protein than others, they found that animal foods make an important contribution to the intake of some vitamins and minerals.
CARBOHYDRATES
Eat plant carbohydrates, too. Here are a few examples of good nutrient-dense, unrefined carbs. (You may notice there are some foods that appear on both the protein and carb lists. That's because they contain both in their nutritional makeup.)
- Berries
- Sweet potatoes
- Carrots
- Squash
- Peas
- Oats
- Beans
- Chickpeas
- Lentils
- Brown rice
When eating bread or pasta, choose the whole-grain varieties. Stay away from anything that has the words "white" or "enriched" on the packaging. This indicates that they're highly processed and have been stripped of beneficial nutrients during production.
FAT
Finally, start using olive oil more as your healthy fat source. Olive oil is incredibly versatile. You can cook with it, bake with it, and even dip some bread in it for a delicious (and nutritious) snack. When substituting olive oil for butter in a recipe, follow a 3:4 ratio... Use six tablespoons of olive oil in a recipe calling for eight tablespoons of butter, for example.
Another great source of healthy, nutrient-dense fat is avocado. You can substitute avocado for mayonnaise when making a sandwich, for instance, and boost the healthy nutrition content of your meal. You can even sneak avocado into your food preparation without much effort. One of my researchers made a meatloaf recently and added some diced avocado in with the mix... No one could even tell it was in there. Avocado also makes a great addition to a healthy smoothie.
What We're Reading...
- Something different: The latest travel disruption? Inflation.
Here's to our health, wealth, and a great retirement,
Dr. David Eifrig and the Health & Wealth Bulletin Research Team
November 18, 2022