Wednesday, 20251126

BODY

For reps:

Tabata squat

1 min rest

Tabata ring row

1 min rest

Tabata push-ups

Tabata is 8x20s work, 10s rest

Spend time working on technique for each movement and making it slightly more challenging than previously.

Then perform each Tabata, for each movement.

Score is total # of reps.

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BELLY

Crab Cakes with Lemon Aioli

Gourmet version in video

Simple version written below

Golden seared crab cakes made with fresh herbs and almond flour, served with a zesty lemon aioli.

Ultra-Simplified Oven Crab Cakes

Ingredients

• 4 oz lump crab meat

• ½ egg, beaten

• 1 Tbsp almond flour

• ½ tsp garlic powder

• ¼ tsp Dijon mustard

• Salt and pepper, to taste

• ½ Tbsp butter, melted

For Aioli:

• 1 Tbsp avocado oil mayo

• ½ tsp lemon juice

Macronutrient Estimate (for 2 servings)

• Protein: ~23g

• Fat: ~16g

• Carbs: ~1.5g

Preparation

1. Preheat oven to 400°F. Foil-line small sheet.

2. Mix crab, egg, flour, garlic powder, mustard, salt, pepper, butter. Form 2 patties.

3. Bake 12-15 min until golden.

4. Mix mayo, lemon juice for aioli.

5. Serve cakes with aioli.

Notes

• Hands-off: No skillet, chilling. Prep: 3 min.

• Simplified: Skipped parsley, onion, zest, garlic in aioli.

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BRAIN

From www.brokenscience.org/fix

ARTICLE: NYC's New Added Sugars Warning Rule Goes Into Effect

New York City becomes the first in the U.S. to require sugar warnings on chain restaurant menus.

Starting last month, chain restaurants in New York City must display a warning icon next to any food or beverage containing 50 grams or more of added sugars. The policy applies to nearly 4,000 chain locations and aims to help consumers recognize high-sugar items and understand the health risks of excessive sugar intake. Noncompliant restaurants may face fines beginning January 2026.