Why It’s Important To Eat Vegetables

Eating Vegetables is very important for your overall health and specially when it comes to dieting .They provide a lot of nutrient benefits that can reduces risk of some chronic diseases .Vegetables are a good sources of potassium, dietary fiber, folate (folic acid) , vitamin A, and vitamin C.​ They also are low in calories and fat which are very important for your macros intake. Here are some of the health benefits you get form eating a lot of vegetables .

  • They can reduce risk for heart disease, including heart attack and stroke.
  • They can protect against certain types of cancers.
  • They help with obesity, and type 2 diabetes.
  • They can lower blood pressure, and may also reduce the risk of developing kidney stones which help decreasing bone loss.
  • They can reduce blood cholesterol levels and are important for proper bowel function as it can also helps reduce constipation and diverticulosis.​
  • They help your body form red blood cells.​
  • They keep your eyes and skin healthy and helps to protect against infections.​
  • They can help you heal from cuts and wounds and also keeps teeth and gums healthy.

Best Protein Powder For Muscle Growth

Gold Standard Protein Powder Review

Optimum Nutrition Gold Standard 100% Whey Protein Powder, Banana Cream, 5 Pound

PRICES: $57.99



When you’re going to the gym ,you should always bring a cup of protein drink with you so you can drink it before or right after your workout session .This is one of the best way to maximize muscle recovery and muscle growth. The question is, what type of protein powder should you get ? The honest answer​ to that question is , you can take any type of protein brand as long as it is a high quality protein and also it fits your needs. I know you might be overwhelming on your protein decision cause there are so many brand to choose from ,so let me help you make a decision. If you’re looking for a good tasting ,high quality and affordable protein then I recommend you this Gold Standard 100% Whey Protein. Thank Me Later!

Gold Standard 100% Whey Protein have the purest form of protein in it which are Whey Protein Isolates. You can take this super quality protein with any beverages like water ,milk ,juice ,hot chocolate or many other forms of beverages .You can even bake with it in stuff like muffins ,cake ,brownies and other baking choices .It comes with multiple flavors  and sizes, my favorite flavor is Vanilla Ice Cream .The best part about this protein is that it is a well known product and even consumed by the best of athletes and bodybuilders .


​Shaker Cup: Bringing a shaker cup with you to the gym is the best way to get a dose of protein immediately after your workout. Just pour in 6-8
oz of your preferred beverage and then add one rounded scoop of Gold
Standard 100% Whey™ to your shaker cup. Cover and shake for 25-30

Blender: Add one rounded scoop of Gold Standard 100%
Whey™ to a blender filled with 6-8 oz of water or your favorite
beverage. Blend for 20-30 seconds.

​Shake Up Your Shake: By adding fresh or frozen fruits, peanut butter, flaxseed oil, coconut and other ingredients, you can make an even more
delicious shake.

Stack Your Shake: You can make Gold Standard 100% Whey™ an even better post workout product by adding supplements like creatine, glutamine, BCAA, and concentrated carbohydrate powders.


​Protein Blend (Whey Protein Isolate, Whey Protein Concentrate, Whey Peptides), Natural and Artificial Flavors, Lecithin, Salt, Acesulfame Potassium, Aminogen®; Sucralose, Lactase. CONTAIN MILK AND SOY LECITHIN .


  • Serving size :1scoop
  • Serving per container :73
  • Calories :110
  • Total Fat :1g
  • Cholesterol :40mg
  • Carbs :2g
  • Sugar :2g
  • Protein :24g

If you’re looking  for an affordable place to get this product ,go on this link > GoldStandardWheyProtein


Healthy Protein Drinks

BariWise Hot Chocolate Review

​If you want to start your morning the right way ,get yourself a hot chocolate from BariWise brand. It’s a sweet tasty drink that will definitely satisfy your sugar craving and there are multiples flavors that you can try .This product is an instant mix drink that blends smoothly with water or milk or even coffee but i recommend you to try it with warm milk ,it’s creamy and comforting.

BariWise hot chocolate is an healthy protein drink that’s purposely designed to promote weight loss. It has the essential ingredients to nourish your appetite which makes dieting effective and enjoyable .The review rate on this product is very high .​

Here’s one of the best flavor that they have :

Hot Chocolate and Marshmallows  ​​

PRICES: $13.95


​1) Pour contents of package into a large mug  .2) Add 6-8 ounces of hot water ,stir until dissolves .


​Calcium Caseinate – Hydralyzed Gelatin – Cocoa powder( processed with alkali ) – Non Fat Dry Milk – Natural And Artificial Flavor – Marshmallows( sugar ,corn syrup, dextrose, modified corn starch, gelatin, artificial and natural flavor ) – Salt – Potassium Citrate – Titanium Dioxide – Sucralose And Soy Lecithin. CONTAIN SOY AND MILK .

Nutrition benefits: ​

  • Low Calorie – 85 Calories
  • High Protein – 15 grams
  • Low Carb – 3g Net Carbs
  • Low Fat – 1 gram
  • Trans Fat Free
  • Saturated Fat Free
  • Contains Only 3 grams
  • Aspartame Free
  • Gluten Free
  • Low Cholesterol – Less Than 5mg

Legal Disclaimer:

​BariWise is a trusted brand that is committed to bringing you a highly nutritional weight loss products but they are not intended to diagnose, treat, cure, or prevent any disease or health condition.​

This product comes in a small box with 7 packets in it .The price is 13.95 dollars whis is reasonable and you are searching on where to find this product ,click in this link right here > BariWise hot chocolate

How To Gain Muscle Mass And Lose Fat

Generally when you need to gain muscles while losing fat at the same time ,you just have to eat clean  with a lot of proteins and work out each body parts with great form intensively .But for the sake of this content I am going to explain in details what you need to know, how you need to do it and why .

Muscle Gainz:

When It comes to just making muscle gainz, It’s always better to focus on one  task at a time .

1st) you need to get stronger by doing body weight exercises cause you can’t lift weights that are heavy for your body with strength that you don’t have.Then you do compound exercises with enough weights that you can handle and with time as you getting stronger you will add up weights bit by bit.

2nd) you need to change up your work out routine regularly ,that way you will spark muscle growth .When you do the same exact thing every week ,your body get use to it so it becomes too easy.

3rd) you need to rest for a couple of days to recover .Your muscle needs relaxation specially when you asleep cause your body is linked with your mind .Then you start again next week and so on .

4th) you need to stay consistent with your work out .You must work out for 4 to 5 days a week .Be patience to see drastic physical change cause your body needs about 8 months to a year of consistent work out for that to happens.

Fat Loss:

When it comes to fat loss you will need to eat super clean by eating a lot proteins while drinking a lot of water

1st) you need to eat heavy and clean to fuel your body .You can split your meals 3-4 times daily cause you must pay attention with the quantity and quality of your meals .Eat until you have enough not until you bloated .Also eat some healthy snacks in between ,it helps with hunger .

2nd) you need to consume about 1 pound of protein per body weight .When you consume enough proteins ,it helps with muscle growth and fat loss altogether .But of course you have to eat a calculated amount of fats and carbs to make sure you lose fat.

3rd) you need to drink a lot of water everyday specially when you are at the gym .​And you need to  burn more calories than you consume ,that is the ultimate key to fat loss .

There you have it ,these are the essentials advises that you need to know about muscle growth and fat loss. There are more advises on these subjects but you can just stick to the ones i gave you .


Weight Lost Diet Drinks

​WonderSlim Reviews

​I know when you are on a diet plan, it means that you’re making a commitment to give some things up . Well ,i am here to tell you with WonderSlim drinks products , you don’t have to make those kind of sacrifices anymore .WonderSlim is a protein based products where you can get drinks in many forms and flavors such berry smoothies ,strawberry shake ,chocolate drinks,cranberry fruit juice and so on .It’s very easy to mix and convenient to take .Although, I must say that the taste of these drinks are not as tasty as the regular drinks.

Now let’s look on one of the option that they have :


​​​ PRICES : $13.95     

​Hydrolyzed Gelatin
Whey Protein Isolate
Citric Acid
Malic Acid
Ascorbic Acid
Soy Protein Isolate
Potassium Citrate
Guar Gum
Gum Arabic
Soy Lecithin
Natural and Artificial Flavors

Nutrition Facts :

  • Low Calorie – 60 Calories
  • High Protein – 12 grams
  • Low Carb – 1g Net Carb
  • Fat Free
  • Sugar Free
  • Cholesterol Free
  • Gluten Free
  • High in Vitamin C :100%

As it stated on the package ,there are 7 packets in the box . Every WonderSlim boxes have a fix prices of 13.95 dollars unless you’re getting a WonderSlim fast boost energy drinks type ,their prices are 19.95 dollars each . They have a fair prices and both are equally beneficials. If you want to know where you can buy one ,click on this link right here > WonderSlim Drinks .