Nutrition Corner

How eating disorders can damage the heart: In the U.S., someone dies from an eating disorder every 52 minutes, often due to cardiovascular complications exacerbated by severe malnutrition and electrolyte imbalances. Both anorexia and bulimia, along with other eating disorders like binge eating disorder and avoidant/restrictive food intake disorder, can significantly impact heart health, increasing long-term cardiovascular risks.

Meeting nutrient needs on a plant-based diet: Adopting a plant-based diet requires careful attention to key nutrients such as calcium and vitamin D. Calcium can be sourced from fortified plant-based milk, tofu, and cruciferous vegetables, while vitamin D can be obtained through sun exposure, fortified foods, and supplements, with daily values set at 1,000 mg and 20 mcg, respectively.

Recipe for The Day

Chicken Enchilada Stuffed Zucchini Boats Recipe: Chicken Enchilada Stuffed Zucchini Boats are a flavorful dish filled with tender, enchilada sauce-coated chicken, topped with cheese and herbs. The preparation involves making a homemade enchilada sauce, sautéing zucchini with vegetables and chicken, and then baking the stuffed zucchini boats until tender, with a total cooking time of one hour.

Lifestyle & Fitness Focus

25 Brutal Workout Finishers for Rapid Fat Loss and Building Muscle

Picture this: You've just completed a grueling workout—your shoulders are burning, your arms are swollen, your glutes are pumped, and your legs are more exhausted than ever. But with the pre-workout still surging through you, you know you’ve got a bit left in the tank. It's in these moments that you set yourself apart from beginners and inch closer to veteran lifter status.

Here are five brutal workout finishers to push your training to the next level and ensure you’re not just working hard, but working smart:

1. Triceps Tripler

   • Cable Pushdown Burnout Set: Use a light weight and perform the movement quickly, squeezing and holding at the end. Complete 1 set of 50 reps; if you fail before 50, rest for five seconds and continue.

   • Burnout Giant Set: Perform a three-phase dropset:

     • A1. Dips: 25 reps

     • A2. Skull Crushers: 25 reps

     • A3. Seated Dumbbell Triceps Press: 25 reps

2. Explosive Plyometrics

   • Plyometric Box Jump Finisher:

     • A1. Box Jumps: From a standstill, squat and explode up to a box. Land softly and ease down. Perform 1 to 6 sets, increasing the box height every few weeks.

     • A2. Box Drop Jumps: Start on top of a bench (16-32 inches), drop to the ground, and jump back up as quickly as possible. Perform 2 to 20 reps, resting 120 seconds between sets. Repeat 4 times.

3. Warrior Conditioning

   • Warrior Conditioning Circuit: Perform each exercise consecutively for 15 reps or until failure, then repeat the circuit twice:

     • A1. Med Ball Slam

     • A2. Med Ball Pushup (alternating)

     • A3. Plyometric Chinup: Perform a chinup and bring your knees up, releasing and regrasping the bar at the top.

     • A4. Box Jump: Start on a 15-inch (or higher) bench, drop down, and jump back up, minimizing ground contact.

4. Descending Ladders for a Bigger Chest

   • Descending Ladder Chest Finisher: Perform dips and pushups in a descending ladder format:

     • A1. 7 reps of dips, followed by 7 reps of pushups.

     • A2. 6 reps of dips, followed by 6 reps of pushups.

     • Continue decreasing reps until reaching 1 rep of each movement.

5. Quad Killers

   • Leg Press Dropset: Max out with 5 reps for each continuous set. Drop weight by 10% and repeat 4 more times without racking the weight between sets.

Incorporate these finishers into your workouts to elevate your training intensity and achieve remarkable results.

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