The
Daily
Fix
For load:
Paneer Curry with Vegetables
America’s next health revolution starts in the Kitchen
Back squat 5-5-3-3-3-1-1-1-1 reps
Golden seared paneer cubes in a creamy tomato-coconut curry, simmered with tender vegetables.
And around the dinner table
Attempt to increase loads for each of the 9 sets.
Additionally, practice handstand holds, walks, and pirouettes.
Compare to 250814.
Post loads to comments.
Ingredients
For the Paneer:
6 oz paneer, cubed
1 Tbsp butter or ghee (for searing)
Salt, to taste
For the Vegetables:
¼ cup zucchini, diced
¼ cup bell pepper, chopped
¼ cup spinach, chopped
For the Curry Sauce:
1 Tbsp butter or ghee
¼ cup red onion, finely chopped
1 clove garlic, minced
1 tsp ginger, grated
½ tsp cumin
½ tsp coriander
¼ tsp turmeric
¼ tsp chili powder
¼ cup tomatoes, finely diced or crushed
2 Tbsp full-fat coconut cream or heavy cream
Salt, to taste
Optional Garnish:
Fresh cilantro, chopped
1 tsp olive oil (for finishing)
Macronutrients
Protein: 32g
Fat: 55g
Carbs: 8g
Preparation
Sear the paneer: Heat 1 Tbsp butter or ghee in a skillet over medium-high heat. Sear paneer cubes until golden, about 5–6 minutes. Season with salt and set aside.
Sauté the vegetables: In the same pan, add zucchini and bell pepper. Sauté for 3–4 minutes until tender-crisp. Add spinach last and cook for 1 minute until wilted. Remove and set aside with paneer.
Make the curry sauce: Melt 1 Tbsp more butter or ghee in the skillet. Add onion and sauté for 3–4 minutes. Stir in garlic, ginger, cumin, coriander, turmeric, and chili powder; cook for 30 seconds. Add tomatoes and cook for 3–4 minutes until thickened. Stir in coconut cream or heavy cream. Simmer for 2 minutes, adjusting salt to taste.
Combine and finish: Add paneer and vegetables back into the sauce. Simmer everything together for 3–4 minutes until well-coated and heated through.
Serve: Top with fresh cilantro and a drizzle of olive oil if desired.
Chef Andrew Gruel and Danielle Franz argue that America’s health crisis stems less from overeating than from dependence on ultra-processed foods, which now make up most of children’s diets. They call for a return to cooking and shared family meals, framing the kitchen and dinner table as places where health, culture, and community are rebuilt. The authors urge policy changes to support fresh, regional agriculture and simpler school food systems, but emphasize that true change begins at home—with real ingredients and renewed family connection.
COMMENTS
225 - 230 - 230 (x2)
235 - 245 - 245
Wanted to go heavier but feeling sick 🤒 + forgot my headphones
315-315-335-355-355-375-375-375-375
Did this after running to the gym so didn’t feel comfortable increasing too much.
5x 45,135
3x 165, 185, 195
1x 215, 235, 245, 250
Instructions
Prep: Preheat oven to 400 F and line a baking sheet.
Toss: In a bowl, combine paneer, vegetables, oil/ghee, and all seasonings. Toss well to coat.
Bake: Spread onto the sheet pan in a single layer. Bake for 20-25 minutes until the paneer is golden and veggies are tender.
Finish: Transfer baked contents to a serving bowl. Stir in the crushed tomatoes and cream until everything is coated and creamy. Garnish with cilantro, if desired.
This strength-focused workout via progressive overload in the back squat, targeting lower-body power and neural drive with a 5-5-3-3-3-1-1-1-1 rep scheme with load increases each set. Handstand drills build shoulder stability, balance, and inversion confidence. For intermediates, Rx as written with moderate loads (e.g., 70-90% 1RM). Scale for beginners by increasing to 8-8-6-6-6-4-4 reps at 50-70% 1RM for extra practice, subbing goblet squats if mobility-limited. For deconditioned athletes, use bodyweight air squats (5x8-12) with wall support, plus pike handstand holds (3x20-30s) instead of walks/pirouettes; chronically ill modify to 3x8 assisted air squats to a box and single-arm dumbbell overhead carries.