Top 10 Deadlift Mistakes

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Looking to perfect your deadlift? Avoid these ten common mistakes.

1) Pulling with a rounded back.

2) Allowing your back to round under load.

3) Bending at the back rather than breaking at the hips.

4) Having the bar too far in front of you.

5) Trying to brace and tighten up after grabbing the bar.

6) Lifting the weight by extending the back rather than the hips.

7) Squatting and not deadlifting.

8) Overly arching your back.

9) Shins not vertical.

10) Letting your chest drop when lifting the bar.

*Need more detailed information? Click Here.

Do You Know How to Properly Hydrate? It’s Not as Straight forward as You Might Think

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By: Lindsay Taylor PhD

Hydration seems like it should be so easy: drink some water, go about your day, the end. Back in this blog’s early days, and when I first published The Primal Blueprint, my hydration advice was simple: drink when you’re thirsty.

Over the years, however, my thinking on the hydration issue has become more nuanced. When I updated and expanded the most recent edition of The Primal Blueprint in 2016, I expanded on that basic advice to include more details about what we should be drinking and how much.

For the most part, I still think that “drink to thirst” is a sound strategy for the average person. Your body has a built-in, well-regulated thirst mechanism that will keep you from becoming dehydrated in normal circumstances. However, some folks, like the endurance athletes in the crowd, would be wise to take a more intentional approach.

Benefits of Proper Hydration and How It’s Regulated

Hydration is a critical component of optimal health. Digestion, muscle contraction, circulation, thermoregulation, and neurologic functioning all rely on having appropriate fluid balance in the body.

Your brain and kidneys are constantly working to maintain optimal hydration status. When you become even slightly dehydrated, several things happen. First and foremost, your blood osmolality (concentration) increases. Dehydration can also cause a decrease in blood volume and, often, blood pressure.

The brain and kidneys sense these changes and release hormones and hormone precursors designed to restore homeostasis.1 For example, the pituitary gland releases an anti-diuretic hormone called vasopressin, or AVP, which tells the kidneys to hold on to water. Blood vessels constrict. Most importantly, a brain region known as the lamina terminalis initiates the powerful sensation we know as thirst.

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Recipe of the Week - Spicy Crunch Tuna Tartare

Spicy Crunchy Tuna Tartare is my favorite restaurant appetizer that's so easy to make yourself and will impress your guests! Made with tuna, avocado and some panko for crunch.

INGREDIENTS

• 8 oz sushi grade ahi tuna, finely chopped

• 2 tsp pure sesame oil

• 1 tsp rice wine

• 2 tsp fresh lime juice

• 2 tsp soy sauce, or gluten-free tamari1 tsp sriracha, or more to taste

• 2 tbsp chives, minced

• 2 tbsp panko crumbs, plain or gluten-free

• 1 ripe, firm hass avocado, diced

• 1 tsp black and white sesame seeds

INSTRUCTIONS

• Combine sesame oil, rice wine, lime juice, soy sauce and sriracha in a medium bowl.

• Pour over tuna and mix.

• Add chives and gently combine tuna with diced avocado, refrigerate until ready to serve.

• Add panko crumbs just before serving and top with sesame seeds.

Nutrition Information

• Serving Size: 1/4

• Calories: 197.6k

• Carbohydrates: 7.9g

• Protein: 18.6g

• Fat: 10.3g

• Fiber: 3.1g

Is Alcohol Bad For You If You’re Not Addicted?

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By: Mark Sisson

The Negative Aspects of Alcohol - Alcohol Is a Toxin That Your Body Must Metabolize and Excrete

Our ability to break alcohol down into less toxic metabolites didn’t arise because of our tendency to seek out fermented fruits. Over the course of an average day, the average human digestive system produces about three grams of ethanol just from the gut flora fermenting the gut’s contents. If we didn’t have the ability to metabolize and detoxify ethanol, those three grams would add up real quick and represent a huge toxin load on our bodies.

After alcohol is consumed, a number of enzymatic reactions ensue. In the liver, an enzyme called alcohol dehydrogenase converts the ethanol to acetaldehyde, an incredibly toxic compound that’s been implicated in causing many hangover symptoms. An enzyme called acetaldehyde dehydrogenase converts the acetaldehyde into acetic acid, or vinegar, which is harmless unless you’re a cucumber. From there, you’re good to go. Sounds simple enough, right? Just let the enzymes do their thing. As long as you make those enzymes, the alcohol will be safely and effectively metabolized into table vinegar which can then be extracted to form a delicious salad dressing (that last part isn’t true).

Unfortunately, not everyone produces the same amount and quality of detoxifying enzymes. Many people of East Asian descent possess a dominant mutation in the gene that codes for aldehyde dehydrogenase, making it less effective. While they’re less likely to be alcoholics, folks with the mutation (characterized by a “flushing” upon ingestion) are at an elevated risk of liver damage and esophageal cancer.

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Recipe of the Week - Protein PB&J Smoothie Bowl

This Protein PB & J Smoothie Bowl tastes like peanut butter and jelly in a bowl. Packed with protein, it’s the perfect start to your day!

INGREDIENTS

• 1/4 cup almond, oat or milk of your choice

• 2/3 cup frozen blueberries, put your blueberries in the freezer!

• 2/3 cup sliced strawberries, frozen

• 1 scoop vanilla protein powder

• 1 tbsp peanut butter

• Optional toppings: 1 tablespoon melted peanut butter for drizzling,, blueberries, chia seeds

INSTRUCTIONS

• Place your milk into the blender.

• Add frozen fruit, protein powder and 1 tablespoon peanut butter. Seal and blend until smooth.

• Pour out into a bowl.

• If using, melt the remaining peanut butter in the microwave 30 to 45 seconds and drizzle over the bowl.

• Add desired toppings. Eat right away with a spoon!

Nutrition Information

• Serving Size: 1 Bowl

• Calories: 268kcal

• Carbohydrates: 30.5g

• Protein: 14.5g

• Fat: 11g

• Saturated Fat: 2g

• Sodium: 278mg

• Fiber: 6.5

• Sugar: 17.9g

Don't Let the Small Stuff Get You Down

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A new study led by University of Miami psychologists suggests that the longer negativity lingers in your brain, the unhappier you may be.

Suppose you drop your morning coffee and it splatters everywhere. Later a colleague drops by to say hello. Do you grumble a testy acknowledgment, or cheerfully greet her?

In a new study on brain activity led by University of Miami psychologists, researchers found that how a person’s brain evaluates fleeting negative stimuli—such as that dropped cup—may influence their long-term psychological well-being.

“One way to think about it is the longer your brain holds on to a negative event, or stimuli, the unhappier you report being,” said Nikki Puccetti, a Ph.D. candidate in the Department of Psychology and lead author of the study published Monday in the Journal of Neuroscience. “Basically, we found that the persistence of a person’s brain in holding on to a negative stimulus is what predicts more negative and less positive daily emotional experiences. That in turn predicts how well they think they’re doing in their life.”

“The majority of human neuroscience research looks at how intensely the brain reacts to negative stimuli, not how long the brain holds on to a stimulus,’’ said Aaron Heller, senior author of the study and assistant professor of psychology. “We looked at the spillover—how the emotional coloring of an event spills over to other things that happen. Understanding the biological mechanisms of that is critically important to understanding the differences in brain function, daily emotions, and well-being,” he added.

For their study, the researchers set out to learn how different reactions in the brain to emotional pictures relate to momentary emotional experiences in daily life and even psychological well-being over time. They hypothesized that the amygdala, the almond-shaped structure on both sides of the cerebrum that evaluates stimuli and supports emotion and memory, played an important role.

They confirmed their suspicions by analyzing data from the Midlife in the United States (MIDUS) study, one of the richest and most unique longitudinal studies on the health and well-being of thousands of adults as they age. Initiated by the National Institute on Aging in 1995, the study continued in 2002 at the University of Wisconsin-Madison, where Heller earned his Ph.D.

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Top 10 Pull-Up Mistakes

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Looking to perfect your pull-ups? Avoid these ten common mistakes.

1) Using Momentum (Be strict)

2) Loose Body (Stay tight)

3) Chin Over the Bar (Get your chest to the bar)

4) Bent Elbows at the Bottom (Make sure your arms are extended)

5) Flared Elbows (Drive elbows to the floor)

6) Training only 1 pull-up grip (Use different hand variations)

*Need more detailed information? Click Here.

Recipe of the Week - Greek Yogurt Caesar Salad Dressing

Easy, eggless Caesar Salad Dressing using the core ingredients which make up the classic: lemon + parmesan + anchovies, lightened up with Greek yogurt.

INGREDIENTS

• 1/3 cup grated Parmigiano Reggiano

• 1/4 cup fresh lemon juice

• 1 small garlic clove

• 1/2 tbsp Dijon mustard

• 2 anchovy fillets

• 1 tbsp extra virgin olive oil

• 5 tbsp fat free Greek yogurt

INSTRUCTIONS

• In the bowl of a food processor add the cheese, the lemon juice, garlic clove, mustard and the anchovies.

• Turn the machine on and let it run for 15 to 20 seconds.

• Add the oil and yogurt and let the machine run for another 15 seconds.

Nutrition Information

• Serving Size: 3tbsp

• Calories: 91

• Carbohydrates: 2.5

• Protein: 6g

• Fat: 6.5g

• Saturated Fat: 2.5g

• Cholesterol: 10mg

• Sodium: 278mg

• Fiber: 0.5g

• Sugar: 1g

Top 10 Most Common Squat Mistakes

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Looking to improve your squats? Don’t do these ten things.

1) Breaking at the knees before the hips.

2) Allowing the knees to "cave in".

3) Squatting with tight calves.

4) Head and neck out of neutral.

5) Rising with hips first.

6) Bracing at the wrong time.

7) Not breaking parallel.

8) Collapsing at the end range, or "dropping" to the bottom of the squat.

*Need more detailed information? Click Here.

Recipe of the Week - One-Pot Chicken and Artichoke Cavatappi

This One-Pot Chicken and Artichoke Cavatappi with kale and sun-dried tomatoes, flavored with lemon juice, garlic, and oregano, is bursting with flavor.

INGREDIENTS

• Olive oil spray, (non- aerosol)

• 1 14.5-ounce can quartered artichoke hearts, drained

• 1 pound chicken tenders

• 1-1/2 teaspoon salt, plus more to taste

• 1/4 teaspoon freshly ground black pepper, plus more to taste

• 1 small onion chopped, about 1 cup

• 2 tablespoons chopped garlic, about 5 cloves

• 1 tablespoon chopped fresh oregano, divided

• 2 ounces julienne-cut sun-dried tomatoes

• 6 cups packed chopped kale (about 4 ounces)

• 2 tablespoons fresh lemon juice, about 1/2 lemon, plus more to taste

• 8 ounces cavatappi

• 2 ounces shaved parmesan, (optional)
  

INSTRUCTIONS

• Heat a large non-stick skillet (with high sides) over medium heat. Lightly mist pan with olive oil spray.

• Working in two batches, add artichokes and char until dark golden—3 to 4 minutes. Remove to a plate.

• Season chicken with 1/2 teaspoon salt and 1/4 teaspoon black pepper.

• Spray pan with more oil, add chicken to the pan and cooker 5 minutes, turning half way through cooking. Transfer to a plate and set aside.

• Spray pan with additional oil, add onions, garlic, and 2 teaspoons oregano. Cook, stirring, until onions are softened and golden, 4 minutes.

• Stir in tomatoes and kale, sprinkle with 1 teaspoon salt and 1/2 teaspoon black pepper.

• Add 2 tablespoons lemon juice and 2 1/4 cups of water, Stir in cavatappi and cook for 10 minutes.

• Cut chicken into 1-inch pieces.

• Remove cover, stir in chicken and artichokes. Reduce heat to medium-low, cover and cook for 5 more minutes or until pasta is al dente and chicken is reheated.

• Serve topped with parmesan (if using). remaining oregano, and more salt and black pepper to taste.
  

Nutrition Information

• Serving Size: 21/2 cups pasta with 1/4 ounce parmesan

• Calories: 428

• Carbohydrates: 56.5g

• Protein: 39gFat: 5g

• Saturated Fat: 1g

• Cholesterol: 83mg

• Sodium: 1055mg

• Fiber: 5g

• Sugar: 8.5g

What Are Branched Chain Amino Acids and Do They Help Muscle Growth and Recovery?

By: Mark Sisson

I remember back in the day, you’d see all the bodybuilders at the gym sipping on purple water from those clear shaker bottles. They were drinking water spiked with BCAAs, or branched chain amino acids, the idea being the BCAAs provide your body a steady drip of amino acids to maximize muscle hypertrophy and stay anabolic all day long. Heck, even I sipped the purple water when I was trying to gain mass. In more recent years, BCAAs have fallen out of favor, or at least become less “vital” a supplement for people interested in gaining muscle.

However, branched chain amino acids are still among the most crucial amino acids for human health, metabolism, immunity, and hypertrophy.1 Without adequate intake of the BCAAs leucine, isoleucine, and valine, we won’t be able to activate all the metabolic pathways we need to generate energy and utilize macronutrients. Our intestinal health suffers. Our immune system grows sluggish. And, most importantly, without BCAAs we won’t be able to trigger the mTOR pathway necessary for muscle building and repair.

That’s what everyone cares about when they talk about BCAA supplementation: muscle growth and recovery. That’s why the purple water was so common. So, what’s the deal? Do BCAAs work for muscle growth and recovery?

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Recipe of the Week - High Protein Oat Waffles

These high protein oat waffles are made with cottage cheese, oat flour and eggs. So good you’ll never make them any other way!

INGREDIENTS

• 2/3 cup 4% milk fat small curd cottage cheese

• 2 large eggs, separated

• 1 teaspoon vanilla extract

• 1 tablespoon sugar, (optional)

• 1 cup oat flour, or grind old-fashioned rolled oats in blender

• 1/2 teaspoon baking powder

• 1/4 teaspoon kosher salt

INSTRUCTIONS

• Heat a waffle iron on its medium setting.

• Place cottage cheese, egg yolks, vanilla, and sugar, if using in the blender. Add 6 tablespoons water, oat flour, baking powder and salt and blend until mixture is smooth batter. Transfer to a medium bowl using a spatula to get all the batter out.

• Beat the egg white to soft peaks then fold into the batter.

• Spray pre-heated waffle iron with oil spray. Pour batter into iron (about 1/4 cup) and cook until golden brown and steam is no longer being released.

Serving Sizes & Nutritional Information
Serving Size: 2 small waffles (1/2 cup batter),

• Calories: 121

• Carbohydrates: 12g

• Protein: 8.5g

• Fat: 4.5g

• Saturated Fat: 1.5g

• Cholesterol: 81mg

• Sodium: 224.5mg

• Fiber: 1.5g

• Sugar: 1.5g

Orthorexia: Where to Draw the Line Between Healthy Eating and Obsession?

By: Lindsay Taylor PhD

Dr. Steven Bratman coined the term orthorexia ("right appetite") more than two decades ago to describe what happens when health-conscious diets go too far.

Although it still hasn't been accepted as an official medical diagnosis, orthorexia nervosa is a proposed eating disorder that involves an extreme obsession with eating a "correct" diet. People with orthorexia nervosa strive to eat only foods they consider healthy and strictly avoid foods they deem to be unhealthy or impure. Their obsession with eating a healthy diet takes over their lives, eventually impairing their mental, social, and even physical well-being.

The topic of orthorexia is controversial within health circles. On the surface, it can be hard to distinguish between folks who are simply health-conscious and those who have crossed the line into disordered eating. Any diet-even relatively mainstream ones like Mediterranean or paleo-could veer into orthorexia depending on the individual.

People who raise concerns about orthorexia often get accused of "fit-shaming." Then the straw man arguments begin: "Oh, so I guess it's healthier just to eat Twinkies and Big Macs, then?" No, obviously not. Orthorexia starts with food rules or following diets, but it's much more than that.

To be clear: Wanting to be healthy is not orthorexic. Neither is believing that some foods are healthier or more nutritious than others. Cutting out certain foods, tracking macronutrients, or following a specific diet is not inherently problematic. However, those behaviors can be stepping stones to orthorexia, so this is a conversation we need to be willing to have.

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Recipe of the Week - Avocado Bacon Folded Breakfast Tortilla

Here's a savory avocado bacon breakfast tortilla wrap that takes just minutes to make.

Ingredients

• Almond flour tortilla (Siete or Whole Foods brand)

• 1 fried egg

• 2 slices cooked bacon, broken into a few pieces

• 1/4 sliced avocado

• 1/2 oz. cheese of choice

• Avocado Oil Spray or Avocado Oil

• Salsa for dipping
  

Directions

• Preheat a seasoned cast iron skillet on the stovetop over medium heat. Once hot, add a little avocado oil or use avocado oil spray. Place the tortilla in the pan and let it heat up for 15 seconds on each side. You want the tortilla to be pliable and soft, but not to the point where it gets too toasted and gets tough.

• Quickly cut a slit halfway through the center of the tortilla. Orient the tortilla so the cut side of the tortilla is facing you.

• Arrange the fillings in each quadrant of the tortilla.

• Fold the bottom left flap of the tortilla up to meet the top left. Flip that section to the right to cover the top right quadrant. Then flip one more time to cover the bottom right quadrant.

• Add a little more avocado spray to the pan. Once the oil is hot, place the folded tortilla in it. If needed, you can gently press the tortilla down with a small skillet or bottom of a heavy jar.

• Flip the folded tortilla over with a spatula until both sides are nice and browned.

• Repeat with additional tortillas and fillings.

• Eat your tortillas as is, or dip into your favorite salsa!

Nutrition Information

• Serving Size: 1 Wrap

Nutrition Facts

• Calories: 424

• Sugar: .7g

• Sodium: 620mg

• Fat: 35g

• Saturated Fat: 10g

• Unsaturated Fat: 5g

• Trans Fat: .2g

• Carbohydrates: 9g

• Fiber: 4g

• Protein: 17g

• Cholesterol: 229 mg

Arsenic, toxic metals found in baby food including Walmart, Gerber, Beech-Nut brands, according to new report

A congressional investigation has found levels of arsenic, lead and other toxic metals that can harm brain development in many popular baby foods, including organic brands.

In a report released Thursday, a U.S. House Subcommittee said it requested internal data from seven companies, including Walmart, in 2019 after a nonprofit called Healthy Babies Bright Futures published results of testing it did on baby foods.

Four of the companies - Gerber, Beech-Nut, Earth's Best Organics maker Hain Celestial and Happy Family Organics maker Nurture Inc. - shared documents. The subcommittee said Walmart, Sprout Foods and Campbell Soup Co., which makes Plum Organics baby food, didn't cooperate.

Arsenic, lead, cadmium and mercury - metals that the U.S. Food and Drug Administration considers harmful to human health - can remain in the environment for decades from past pesticide and herbicide use, according to Michael Hansen, a senior staff scientist with Consumer Reports.

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Recipe of the Week - Cottage Cheese Egg and Sausage Frittata

This protein-packed Cottage Cheese Egg Bake with spinach and chicken sausage is filling and delicious. Enjoy for breakfast, lunch, or dinner with a salad and some crusty bread.

Ingredients

• Cooking spray1 link Italian chicken sausage, casings removed

• 8 large eggs

• 1/2 cup 1% cottage cheese

• 1/2 cup grated Pecorino Romano or Parmesan cheese

• 1 cup chopped baby spinach

• 3/4 teaspoon kosher salt

• Freshly ground black pepper

Directions

• Preheat oven to 350 degrees F. Move oven rack to the second highest from the top.

• Lightly spray a 10-inch oven safe skillet with cooking spray. In a medium bowl, whisk eggs, cottage cheese, Pecorino, spinach, salt and pepper. Set aside.

• Add sausage to a skillet, breaking it up in small pieces with a wooden spoon over medium heat and cook, until browned and cooked through, about 4 minutes.

• Add the egg mixture to skillet and cook 1 minute to let the bottom set.

• Bake in the oven until the top is set, about 16 to 18 minutes.

• With a spatula, carefully slide frittata out of the skillet onto a cutting board and cut into 4 wedges.

• Serve with salad and whole grain bread, if desired.

Nutrition Information

• Serving Size: 1 Wedge

Nutrition Facts:

• Calories: 233

• Carbohydrates: 2g

• Protein: 21.5g

• Fat: 15g

• Saturated Fat: 5.5g

• Cholesterol: 386mg

• Sodium: 723mg

• Fiber: 0.5g

• Sugar: 1g

Ask a Health Coach: Sleep, Stress, and the Snooze Button

By: Erin Power

Alicia asked: "I've been trying to get up early to exercise, but I always end up hitting the snooze button and falling back asleep. Got any tricks to get myself up on time?"

I love that you're setting goals for yourself. It proves that you don't have to wait until New Year's or (another) Monday to make a change in your life. But I get it. Any routine that's different from your normal one can be a challenge to start, let alone stick with.

The good news is, this is kinda my specialty. I love teaching my clients to nuture their own personal accountability. When you're responsible for your own actions - and the outcomes of those actions, it puts you in the driver's seat. You're in control when it comes to what you're doing and not doing. It also sends a positive message to yourself that you're worth it and that this change is important enough for you to make it a priority.

On the flip side, when you just toss a plan out there, cross your fingers, and hope for the best with a lukewarm attitude (and zero consequences), you're pretty much setting yourself up to fail.
The first rule of accountability? Getting clear on your goals and the reasons why you want to achieve those goals. For your situation, I'd start by asking:

• What time am I waking up?

• What kind of exercise will I be doing?

• What type of equipment or gear will I need?

• Where will I be doing it?

• How long will I be exercising?

• Why does this matter to me?

• What will happen if I don't break my snooze button habit?

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Recipe of the Week - Instant Pot Braised Beef

Instant Pot Braised Beef spiced with fragrant spices cooks in a fraction of the time in the pressure cooker. Perfect for everything from rice bowls and tacos to enchiladas.

Ingredients

• 1 3-pound chuck roast, cut into 4 pieces

• 1 1/2 teaspoon kosher salt

• 1 teaspoon freshly ground pepper

• Olive oil cooking spray

• 1 cup finely chopped onion

• 5 garlic cloves, finely chopped

• 2 teaspoons dried oregano

• 1 teaspoons ground cumin

• 2 bay leaves

• 1 14- ounce can diced tomatoes, drained, (discard liquid or reserve for another use)

• 3 canned chipotle peppers in adobo, finely chopped, plus 1 tablespoon adobo sauce

• 1 cup beef broth

• 1 cinnamon stick

Directions

• Season the beef pieces with the salt and pepper.

  Set instant pot multi cooker to SAUTÉ (normal heat) function. Spray inner pot with cooking spray.

• Add beef, in two batches, and brown-about 3 minutes per side. Remove to a plate and set aside.

• Add onions and garlic to the pot; cook stirring for 2 minutes. Stir in oregano, cumin, and bay leaves; cook for 1 minute more.

• Turn off heat and add the remaining ingredients.

• Return the beef and any accumulated juices back to the pot.

• Close the lid and set the pressure release valve to SEALING. Pressure cook (on HIGH) for 60 minutes.

• Allow pressure to release naturally (let the pot sit without disturbing) for 10 minutes, then turn the pressure release valve to the VENTING position to release the remaining steam.

• Open the lid and remove the meat to a large shallow dish. Set aside.

• Skim as much fat as possible from the surface of the cooking liquid then strain over a bowl, pressing the solids to extract all of the juices.

• Set the cooker to SAUTÉ function and allow the liquid to boil until reduced by half (about 1 1/2 cups), about 10 minutes.

• While the liquid reduces, use two forks to pull the meat into shreds. Adjust salt, to taste.

• Serve moistened with sauce.

Nutrition Information

• Serving Size: 3ounces beef (about 3/4 cup), plus 3 1/2 tablespoons juices

Nutrition Facts:

• Calories: 255

• Carbohydrates: 5.5g

• Protein: 36g

• Fat: 10g

• Saturated Fat: 3g

• Cholesterol: 126mg

• Sodium: 477mg

• Fiber: 1g

• Sugar: 2g

How to Quit Sweets, for Real This Time

By: Lindsay Taylor PhD

By far, the number one complaint I hear from people who are trying to upgrade their diets is that they can't seem to ditch sweets. Even once they're comfortable eating a Primal or keto diet, sweet cravings still hang around like a devil on their shoulder, whispering that they should go ahead and "cheat." I'm using the term "sweets" here to encompass the wide world of candy, baked desserts (cookies, cakes, cupcakes), ice cream, donuts-that sort of thing. Let's throw soda and sugary breakfast cereals on the pile, too. You know what I'm talking about: the sweet-tasting, uber-palatable foods we categorize as treats in the modern diet.

Note that I'm specifically not using the term "carbs" here-as in, "I need to quit eating carbs"-for several reasons. One, "carbs" is not really a type of food, it's a macronutrient. Second, the way most people use the term, they also mean savory grain-based foods like bread and pasta. Certainly, lots of people crave those foods, and most of what I say here will apply to grains, too, but the focus is on sweets because that's where most people have a harder time. Third, vegetables, fruits, dairy products, and even things like mollusks contain carbohydrates. People aren't grappling with those. But lots of people struggle to stop eating sweets. It's why there are so many books and influencers promoting sugar detoxes, promising to help you break free of sugar cravings forever in three days, five days, a week. Of course, if it was simple, quick, and unambiguously rewarding to cut sweets from your diet, we wouldn't need so many programs.

No, You're Not Just Weak

Before getting into it, I want to validate that eliminating sweets from your diet can be very difficult. This might seem like a no duh, but I see so many people spiral into shame, guilt, and self-recrimination when they struggle. They believe it "should" be easy, if only they were stronger or more determined. "If I were just 'better,'" they think, "I wouldn't experience such strong cravings, and I definitely wouldn't give in to them." They reproach themselves as if we aren't hard-wired as humans to seek out quick and easy energy. As if we aren't all surrounded by messaging and advertising that encourages us to indulge in foods that have been manufactured to be hyperpalatable. As if most of us haven't learned through a lifetime of associations to use these foods for comfort and pleasure.

I'm not saying your efforts to quit sweets are doomed to failure, nor that you shouldn't take responsibility for health. You can and should do hard things that help you achieve your goals. However, I firmly believe that unrealistic expectations cause a ton of angst and are a major reason people give up. When they inevitably struggle and stumble, people shame-spiral and quit instead of dusting themselves off and taking another step forward.

In the spirit of having realistic expectations, I'll tell you up up front that I don't have the one crazy secret that cures sugar cravings forever! I do have some ideas and perspectives you might not have considered before, and they start with (surprise surprise, if you know me at all) self-awareness and mindset.

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Recipe of the Week - Zero-Proof Jalapeno Paloma

Zero-Proof Jalapeno Paloma is the perfect grapefruit mocktail if you're cutting back on alcohol or doing a dry challenge but want to have an adult beverage.

Ingredients

• 1/4 jalapeno

• 1/2 Tbsp agave syrup

• 1 1/2 tsp water

• juice from 1/2 red or pink grapefruit, about 1/3 cup

• 1 Tbsp fresh lime juice

• Sparkling water or grapefruit Lacroix to top1 grapefruit wedge for serving

• Optional: Sea salt, kosher salt, or Tajin seasoning for the rim

Directions

• If you like salt on your rim, add a few tablespoons to a wide, shallow bowl. Zest half the grapefruit into the bowl and stir to combine. This will make enough to salt several cocktails and you can save the leftovers in a Ziploc for a day or two.

• Chop the jalapeno (leave the seeds and pith to make it a little spicier; remove them for milder) and add them to a cocktail shaker or sturdy glass along with the agave syrup. Use a muddler or the handle of a wooden spoon to muddle the jalapenos (basically, gently mash to release the flavor and start infusing the syrup), then add the grapefruit and lime juices. For a spicier drink, let it infuse for at least 15 minutes.

• If you're salting your glass, use a paring knife to cut a small slit into the grapefruit wedge and rub it along the rim to moisten it, then roll it in the salt until coated. Gently tap away any excess.

• Fill the glass with ice and pour in the cocktail, jalapenos and all. Top with sparkling water, 1/3 to 1/2 cup or to taste. Serve with the grapefruit wedge.

Nutrition Information

• Serving Size: 1 Drink

Nutrition Facts:

• Calories: 66

• Carbohydrates: 17

• Protein: 0.5g

• Cholesterol: 16mg

• Sodium: 1mg

• Sugar: 14g