Nutrition Corner

The Best Low-Carb Fruits: Fruits, rich in essential vitamins, minerals, and antioxidants, are a crucial part of a healthy diet despite their higher carbohydrate content compared to vegetables. Registered dietitian Jenifer Bowman emphasizes that the benefits of including fruits outweigh concerns about their carbohydrate levels, making them a valuable component of a balanced diet.

How to Eat Healthy Without Going on a Diet: A healthy diet emphasizes making smart food choices rather than feeling restricted, and it can be easy, affordable, and enjoyable. To build a nutritious eating pattern, include a variety of fruits, vegetables, whole grains, beans, nuts, seeds, fish, and lean proteins, which together support overall health and help reduce the risk of chronic diseases.

Recipe for The Day

Vegetarian Ratatouille Casserole Recipe: To make a Vegetarian Ratatouille Casserole, sauté a mix of eggplant, zucchini, red bell pepper, and onion with garlic, then combine with diced tomatoes, tomato paste, and spices before baking for 30-35 minutes. This colorful, hearty dish serves 4 and is seasoned with thyme, basil, and parsley, offering a nutritious option with 190 calories per serving.

Lifestyle & Fitness Focus

The Best Push Day Workout

Many athletes use a push-pull-legs split for their strength training, dedicating specific days to push, pull, or leg exercises. This split allows for targeted volume and intensity, optimizing muscle growth by focusing on similar muscle groups each day. Push exercises involve moving weights away from the body, unlike pull exercises which involve drawing weights toward the body.

Effective Push Day Workout Routine

Here's a comprehensive push day workout designed to build strength and size:

1. Barbell Pin Press

   • Muscles worked: Chest, triceps, front deltoids

   • Instructions: Set a barbell on safety pins slightly above chest level. Perform 5 sets of 5 reps by pressing the barbell up from the pins and then lowering it back down.

2. Plyometric Pushup

   • Muscles worked: Chest, triceps, front deltoids, abs

   • Instructions: Perform pushups with explosive force, lifting your hands off the ground. Aim for 4 sets of 15 seconds, focusing on speed and explosive power.

3. Seated Dumbbell Military Press

   • Muscles worked: Front and mid deltoids, triceps

   • Instructions: In a seated position, press dumbbells overhead from shoulder level. Perform 10 reps, supersetting with bodyweight dips (see 3B).

4. Bodyweight Dips

   • Muscles worked: Chest, triceps, front deltoids

   • Instructions: Using parallel bars, perform dips by lowering your body until your elbows are at a 90-degree angle and pressing back up. Do 10 reps, supersetting with seated dumbbell military presses (see 3A).

5. Goblet Squat

   • Muscles worked: Quads, glutes, spinal erectors

   • Instructions: Hold a dumbbell at chest level and perform squats, maintaining an upright posture. Complete 5 sets of 10 reps.

6. Metabolic Finisher: Med Ball Slam EMOM

   • Muscles worked: Core

   • Instructions: With a slam ball, perform 10 reps of slams every minute on the minute (EMOM) for 10 minutes. Aim for a total of 100 slams.

This workout is designed to be performed weekly for six weeks, providing a balanced approach to building both muscle size and strength while ensuring efficient and intense training sessions.

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