Nutritional based articles straight from's specialist writers 

Posted 20 November 2020 by Steve Theunissen

6 Essential Nutritional

Rules for Muscle Gain

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While the majority of people out there are focused on losing weight, there are quite a few who are interested in the scale going up rather than down. Of course, what they want to put onto their frame is muscle and not fat. In this article, we reveal 6 key weight gain rules that will help you to pack on lean muscle mass.


Consume Protein as soon as possible after working out

After strength training your body is working overtime to rebuild the muscle that you’ve just broken down in the gym. If you eat nothing, your muscle growth will be seriously hampered. In fact, you could even lose muscle. Be consistent with a fast-digesting protein source, such as whey powder, and you will give your muscles the fuel they need to get bigger.


Combine Proteins with Carbs

When you eat them together, proteins and carbs achieve more than anyone of them does by itself. Carbs help protein reach your muscles quicker, speeding up growth. Post-workout, your body needs to replace the glycogen that it has used up to fuel your training. Use a protein supplement that contains carbs, or add some whole fruit to your protein shake.

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Stay Hydrated

Weight training of itself will not lead to dehydration. If you are dehydrated before a gym session, however, you will not get in a very productive workout. For one thing, your system will release more stress hormones, while producing less testosterone. Be sure to get some water into your system when you first get up in the morning. This is especially important if you have been drinking the night before. Incidentally, staying hydrated is also one of the most important weight loss tips.


Stay Hungry

To grow a kilogram of muscle (2.2 pounds) you need about 6000 extra calories. If you want to build it in a week, you’ll need an extra 880 calories per day. That means that you will have to be a big eater. If you find yourself struggling to swallow those extra calories, take more of it in the form of protein shakes. Make sure, too, that you are having at least 6 meals over the course of your day, spread every three hours apart.


Eat for More Energy

Make sure that you keep up your carb content, especially if you are training hard in the gym, which you should be. While you are focused on gaining as much muscle mass as possible, it is not the time to be lowering your carbs in order to get rid of body fat. That can come later. Right now you need all of the energy you can get from carbs to fuel you through those intense muscle-building training sessions.

The lower you drive down your carbohydrate levels, the more you have to rely on other fuel for energy. You certainly don’t want to have to be sacrificing some of your muscle-building protein for energy – you need to keep it for mass building. Keep your carbs at between 55-60% of your total caloric count to ensure that you have all the energy you need to “bring it” in the gym.



Caffeine does more than keep you awake. It can boost your workout performance, help you use more fat for energy and reduce post-training pain. However, drinking powdered caffeine dissolved in water will give you greater benefits than simply downing a cuppa Joe. Energy drinks are a good source of caffeine. However, they also contain a lot of sugar. Consider taking a caffeine tablet instead. That way, you’ll know exactly what you’re taking.


Posted 12 October 2020 by

5 Cheat Meals

During the Fall Holiday Season

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Fall or otherwise known as autumn is one reason people get most excited. It’s the season that happens between summer and winter. Fall is full of fascinating, enchanting, and attractive colors. When you notice that the leaves are slowly changing their color, then you know it’s already fall season.

Fall also brings good weather. Most people say it is the perfect sweater weather since the weather is not too hot or cold. Plus, the thing is, people’s cravings intensify when the weather is so good. I bet you could think of many different delectable cheat meals to cook and enjoy by yourself or friends and families during fall. Listed here below are the five best cheat meals you can grab or make during fall.


1. Sizzling Steak and Potatoes

Who would not love a plate of sizzling steak and potatoes on a somewhat cold evening in the fall holiday season? A steak and potatoes meal is a classic. And indeed, a lot of people would not say no to this.

It’s one of the best cheat meals you could prepare since most cuts of steaks are higher in fats than other protein-sourced foods. And when you say higher in fats, it’s not so preferable to eat it daily. Hence, the fall season is one magnificent excuse to consume a sizzling steak and potatoes meal.

Potatoes are a rich source of carbs. So, it’s safe to say that protein and carbs nicely go together that will please your taste buds. It’s easy to prepare since you only have to place the steak and potatoes into a large mixing bowl. Season it with salt, pepper, garlic, and onion to taste. Stir everything together in a baking dish and cook for one to two hours. So that’s it! Enjoy!


2. Juicy Roast Chicken

I think everyone would agree that a superbly flavorful chicken is exceptionally mouthwatering. How much more a juicy roast chicken that is served on a Sunday supper during the fall season holiday? Its tenderness and juiciness are some of the reasons why it is worth considering as a cheat meal.

However, unlike others, you should not get intimidated by the chicken’s size or the fact that it is a whole chicken that you are about to cook. There are ways to simplify it so that you’ll enjoy preparing it and achieve the desired taste.

Thus, simply season it with salt, herbs, and spices. Roast it in your oven at 425 degrees Fahrenheit temperature so that you’ll attain the crispiness of its skin and experience the juiciness of its inside. Set on 15-18 minutes of cooking time and another 10 minutes resting time. Finally, if there are no streaks of blood around the chicken, then it’s perfectly cooked. You are now ready to serve it and share it with family and friends.


3. Pumpkin Spice Pancakes

The fall season is when the pumpkin harvest comes in; that is why pumpkins are always closely related to this season. So aside from the pumpkin traditions and activities you get to witness in fall, there will always be pies, desserts, most especially pancakes made of pumpkin. And this, my friend, is one of the best cheat meals and experiences during the fall holiday season.

Thus, the pumpkin spice pancakes are a rather unique and flavorsome kind of pumpkin dish because the pumpkin itself makes it exquisitely moist and dense. What’s more stunning is that the spices’ combination adds a remarkable twist that an ordinary pancake does not possess.

So if you want to experience the best fall breakfast ever in your life, get excited to try this fantastic and hearty dish and be ready to be satisfied. This is one of most adults’ picks since not only is it delicious, but the steps to make it are also so much easier and enjoyable. You can click here to learn how to make these delicious treats!


4. Caramel Apple Pie

Of course, apple picking is one of most people’s favorite fall activities. Hence, you can always create varying desserts that are made out of apples. And caramel apple pie is still on top of the fall dessert list. Effortless to make; and one of the best cheat meals. For sure, it won’t take you a half-day to make it.

Thus, you will only need sliced green apples, graham cracker crust, some whipped toppings, and sweetened condensed milk. Simply combine until creamy and smooth. Refrigerate for at least four hours, remove after that, and finally drizzle with caramel toppings. Easy-peasy and worth sharing with friends.


5. Pumpkin Pudding

Pumpkin pudding is one of the best ways to celebrate fall with your kids, as this is one of the top-notch cheat meals during this season. It’s quick and easy to prepare, so creamy and full of your favorite fall spices.

You just need vanilla instant pudding, evaporated milk, pumpkin puree, pumpkin spice blend. Combine together in the jar of your blender. Then, blend it until mixed. And just like that, your pumpkin pudding is ready to serve.



With these best cheat meals, you absolutely won’t forget your fall holiday season experience. Not only are they easy to make and yummy, but they also bring family and friends together. And this is what fall is all about: having fun over meals, enjoying the weather, and making good memories.


Posted 18 July 2020 by

6 Fun Ways You Can Improve

Your Protein Shakes

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Whether you are an athlete or a bodybuilder, one of the most necessary supplements you can have is a protein shake. A protein shake is a drink that contains protein powder and other supplements. They are specifically designed to build muscle and heal torn muscle fibers. They are the go-to drink for most gym-goers. But as great as they are, you can get tired of them if you drink them every single day, and if you have an active lifestyle you will have to drink them every day. This is why you need to tweak them a bit. Here are 6 fun ways you can improve your protein shakes.

1.  Change to glass bottles

Most gymgoers use plastic bottles for their protein shakes. This makes sense because plastic bottles are durable and can be stored easily. The only setback is that plastic bottles tend to have an annoying aftertaste. Especially when you add water to get that last bit of protein powder at the bottom. This is why you should change to glass bottles instead. Water and other beverages always taste better when drunk from a glass container. 

There is no plasticky aftertaste, and it’s much easier to clean them because you can see the bottom. There are also no plastic crevices where the powder could get into. Glass bottles can be quite fragile though, so it is best that you get custom made glass bottles instead. Luckily companies such as RoetelI are masters at custom made bottles. Through Roetell, you can buy wholesale drinking glasses and bottles at a very reasonable price. 


2.  Add some fruits and chia seeds into the mix

Protein shakes by themselves tend to be quite bland. Even with flavorings like chocolate or strawberries, protein shakes can still be boring. This is why you should spruce them up with fruits and chia seeds. The fruits will add a certain bite to your protein shakes. They will also infuse your protein shakes with vitamins and minerals contained in the fruits. You could also add some chia seeds to give your protein shakes more texture. Chia seeds can also give an added protein boost because they are extremely rich in protein. Some nutritionists even advise using chia seeds instead of eggs, because they have less cholesterol.

3.  Use almond milk instead of water

Although water is commonly used as a liquid for most protein shakes, it does not mean that it is the only liquid you can use. If you want your protein shakes to have more flavor, you can use dairy products instead. From a nutritional standpoint, it is better that you use almond milk for your protein shakes. It is full of protein and is more versatile because people who are lactose intolerant can drink it as well. It also has far fewer calories than cow's milk.


4.  Add a bit of honey

Protein shakes are health drinks, so most people frown on adding sugar to them. This is understandable because the body converts sugar very fast, and it has the potential to be converted to energy and fat, if not used right away. But you should remember that most people who drink protein shakes work out a lot. This means that the energy they get from sugar is used pretty quickly. So it is ok to add a bit of honey into your drinks. Just as long as it is in moderation.

You should avoid refined sugar because it has a very high glycemic index. It is better to use honey instead. Honey has less fructose than refined sugar. The body processes and absorbs it at a slower rate, so you will have more energy throughout your workouts and have fewer chances of getting a spike in your blood sugar. This makes it easier to digest, and won’t have any adverse effects on your blood sugar in the future. If you add honey to your protein shakes, it is important that you use only a little. Remember that honey still has sugar, so moderation is key.


5. Sprinkle a few oats into your protein shake

Protein powder is predominantly made up of whey protein, which is the liquid that separates from milk during the cheesemaking process. It is concentrated protein and is great for helping your body recover after a workout. But if you only use whey protein in your shakes, it may cause a nutritional imbalance in the long run. This is why you should add some oats into your protein shakes. Oats are high in iron and fiber and can help supplement your workouts. The iron will help strengthen your body’s overall functions during your workouts. You’ll have a lot more energy and your immune system will be strengthened a great deal. The fiber will also make your digestive system more efficient and promote healthy bowel movements. 

When you add oats into your protein shakes, you should just sprinkle a little bit. If you add too many oats into your shake, it may end up as an oatmeal instead of a shake.  It is better if you use a blender because the oats may be more difficult to drink if they are still whole. 


6.  Add some nuts for an extra protein boost

Aside from oats, nuts are also a great supplement to protein shakes. They are nutritionally dense, and contain healthy fats that provide energy throughout the workout. They also have a great deal of protein, and can help boost your daily protein intake. Certain nuts like macadamia, almonds, and pistachios are ideal because they have a high-fat content, and have vitamins and minerals that can reduce the risk of chronic diseases and heart disease.

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Protein shakes are a necessity in all our workouts. They ensure muscle building and repair and can enhance our overall health. So it makes sense that you make them as enjoyable as possible. With these tips, you’ll be able to make the best protein shakes possible.


Posted 04 June 2020 by

Eight Science-Backed

Benefits Of Going Keto

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Benefit #1: the keto diet can help you obtain (and maintain!) a healthy weight

The keto diet is excellent for losing fat and keeping it off. For example, a meta-analysis of 13 randomized controlled trials concluded that:

“Individuals assigned to a VLCKD [very low carbohydrate ketogenic diet] achieve a greater weight loss than those assigned to an LFD [low-fat diet] in the long term; hence, a VLCKD may be an alternative tool against obesity.”[1]

What’s more, randomized controlled trials found that the keto diet produces up to three times as much weight loss as a high-carb, low-fat diet.[2-3]

In other words, if you want to lean down but are sick and tired of failing your weight loss attempts, the keto diet may be the key to a slim figure.


Benefit #2: the keto diet boosts brain function

When going keto, most people experience an improvement in their brain function and mental clarity.[4-5]

The keto diet supports your brain in various ways and for various reasons. A major reason is that ketosis enhances mitochondrial functioning. [6]

Researchers believe ketosis stimulates the formation of new mitochondria in your brain, especially in your hippocampus. [7] This aids your mental clarity, memory, and energy levels.


Benefit #3: the keto diet can help manage or even reverse diabetes

Many studies show minimizing carb intake benefits people with diabetes. In fact, the keto diet was the standard diabetes treatment before the discovery of injectable insulin. [8-9]


Consider the following:

Research published in Annals of Internal Medicine found that when type 2 diabetics went low-carb for two weeks, they improved insulin sensitivity by up to 75%. [10]

And another study involving 21 individuals with type 2 diabetes found that seven of them could stop their diabetes medication within 16 weeks of going keto. [11]


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Benefit #4: the keto diet reduces heart disease risk

While saturated fat and cholesterol are often alleged to clog arteries, these compounds do not cause heart disease. [12-14]

That’s good news for keto dieters because this eating style loads up on high-fat foods such as eggs, nuts, and bacon.

In fact, the keto diet reduces heart disease risk for four main reasons. The keto diet: [15-18]

  • *Stimulates weight loss
  • *Elevates levels of the “good” HDL cholesterol
  • *Decreases blood triglycerides levels
  • *Reduces blood pressure


Benefit #5: the keto diet boosts mental well-being

The keto diet benefits various mental disorders and conditions. For example, research shows the keto diet: [19-22]

  • *Has an antidepressant effect
  • *Improves the behavior of children with autism
  • *May stabilize mood in bipolar disorder patients
  • *Has cured one case of schizophrenia


Benefit #6: the keto diet can be therapeutic for various neurological diseases

These include Alzheimer’s, ALS, Parkinson’s disease, infantile spasms (West syndrome), and epilepsy. [23-26]


Benefit #7: the keto diet may prevent and fight some types of cancer

Most cancer cells rely on glucose as fuel, which is why keto diets may help prevent and fight the disease.

For instance, when in-vitro cancer cells only receive ketones and fat for energy, they often die. [27]  Plus, various studies show the keto diet helps fight brain cancer. [28-29]


Benefit #8: the keto diet can improve gut health and bowel disorders

Many bowel diseases are the result of gut pathogens and infections, both of which rely on glucose for energy.

By minimizing your carb intake, you stave off these infections and pathogens. That’s how going keto diet can improve gut health and treat bowel disease.

Impressive, don't you agree?  And if you're ready to reap the benefits, you can get your customized keto meal plan for the price of just three movie tickets.

Click the link below to get started.




P.S. Remember that you’re covered by their 100% satisfaction guarantee.
It’s simple. If, for any reason, or no reason at all, you’re not delighted with your custom meal plans, you’ll get a full and immediate refund.
In other words, by claiming your custom meal plan today, you have nothing to lose and a lot to gain (except for fat!).
So, if you want to enhance your health and figure while eating tasty meals you'll look forward to, click here to get your custom keto meal plan.



  • 1. Br J Nutr. 2013 Oct;110(7):1178-87.
  • 2. J Pediatr. 2003 Mar;142(3):253-8.
  • 3. N Engl J Med. 2003 May 22;348(21):2074-81.
  • 4. Appetite. 2009 Feb;52(1):96-103.
  • 5. Neurobiol Aging. 2012 Feb;33(2):425.e19-27.
  • 6. J Child Neurol. 2013 Aug; 28(8): 1027–1033.
  • 7. Biochim Biophys Acta. 2009 Mar;1790(3):208-12.
  • 8. Nutr Metab (Lond). 2008 Dec 19;5:36.
  • 9. Nutrition. 2015 Jan;31(1):1-13.
  • 10. Ann Intern Med. 2005 Mar 15;142(6):403-11.
  • 11. Nutr Metab (Lond). 2005; 2: 34.
  • 12. Am J Clin Nutr. 2010 Mar;91(3):535-46.
  • 13. Am J Clin Nutr. 2015 Aug;102(2):276-94.
  • 14. Ann Intern Med. 2014 Mar 18;160(6):398-406.
  • 15. Arch Intern Med. 2004 Oct 25;164(19):2141-6.
  • 16. J Nutr. 2006 Feb;136(2):384-9.
  • 17. N Engl J Med. 2003 May 22;348(21):2082-90.
  • 18. Am J Clin Nutr. 2009 Jul;90(1):23-32
  • 19. Biol Psychiatry. 2004 Dec 15;56(12):981-3.
  • 20. Pediatr Neurol. 2009 Aug;41(2):111-3.
  • 21. J Child Neurol. 2003 Feb;18(2):113-8.
  • 21. Med Hypotheses. 2001 Dec;57(6):724-6.
  • 22. Nutr Metab (Lond). 2009 Feb 26;6:10.
  • 23. BMC Neurosci. 2006 Apr 3;7:29.
  • 24. Brain Res. 2009 Aug 25;1286:25-31.
  • 25. Nutr Metab (Lond). 2009 Aug 10;6:31.
  • 26.  Lancet Neurol. 2004 Jul;3(7):415-20.
  • 27. Carcinogenesis. 2014 Mar; 35(3): 515–527.
  • 28. J Cancer Res Ther. 2009 Sep;5 Suppl 1:S7-15.
  • 29. J Am Coll Nutr. 1995 Apr;14(2):202-8.
Posted 24 April 2020 by

The Best CBD-Infused

Green Smoothie Recipe

Published: April 24th 2020

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There are many ways in which you can reap the benefits of CBD products. You can do so by applying it on your skin, ingesting it, and so on. You’ve probably tried CBD oil but you find yourself forgetting to take it from time to time. Fortunately, there are even more interesting ways to enjoy CBD and it revolves making a delicious infused green smoothie. If you like to make a smoothie every other morning, a CBD smoothie is a superb option. Besides that, it’s a great smoothie to drink after workouts.

The composition of the smoothie

The CBD-infused green smoothie consists of several fresh and healthy vegetables. A single serving may have marine collagen, spinach, bananas, almond seeds, avocado, 25 mg of CBD, hemp hearts, frozen pineapples, and so on. These ingredients are carefully selected. They deliver the maximum benefits of CBD in the right balance. Each one of these ingredients adds something special to the smoothie. While lime has an alkalinizing effect, collagen promotes good gut health. Pineapple brings on board anti-inflammatory properties and the avocado helps with taking the CBD through the liver.

If you are going to make a CBD-infused green smoothie, stick to fresh products. You can use ordinary avocados and pineapples because their thick skins keep pesticide at bay. However, when it comes to spinach, it best to use products that have been organically grown. Are you wondering where to get the CBD? Well, you can buy CBD bud here and source the rest of the ingredients from the grocery store.

Ingredients for two servings

Below are the ingredients for a serving for two people:

·        One cup of frozen pineapples

·        Two handfuls of spinach

·        One banana

·        Two cups of almond milk

·        Two milliliters of hemp CBD oil

·        Two teaspoons of hemp seeds

·        Water

You can opt not to use water or hemp seeds and your CBD-infused smoothie will still be great.



How to make your green infused CBD smoothie

Put all of the ingredients in a blender and blend until it becomes smooth. Then, serve it in glass and sprinkle CBD seeds on top of the smoothie. If you don’t like your smoothie super thick, add some water or almond milk. Putting some ice in it will give it a good feel, the type of CBD oil you use depends on your preferences. You can review the top 20 brands if you're having trouble deciding.  To store it for one or two days, put in an airtight jar. Ensure that you shake it before each serving to get a consistent texture.

Benefits of drinking a green infused CBD smoothie

Taking CBD in smoothie form is super easy. The process of making it is the same as with other smoothies that you enjoy drinking. This smoothie also packs a lot of vitamins and other healthy nutrients. Its nutritional value strengthens your immune system. Taking it regularly can help you ward off sicknesses. Studies have also shown that vegetables and purple fruits are endowed with anthocyanin, which plays an active role in protecting your cells. As you can see, this list can go on and on.

If smoothies are your thing, they don’t have to be boring. The green-infused CBD smoothie is undoubtedly a healthy and tasty addition to your smoothie routine. And in case you are fearing that a CBD smoothie will give you a high, you can rest assured that it will not.

Posted 14 March 2020 by

Recipe: Keto Chicken

And Chorizo Stew

Published: Mar 14th 2020

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The "Done For You" keto meal plans are completely customized based on your food preferences and weight loss goals. You can CLICK HERE to start creating your custom keto plan. Simply follow it to achieve a successful keto diet!

A very enticing dish that the whole family will surely love. The herbs and spices present in this stew recipe enhanced the flavor of the dish. It is a perfect dinner meal on a cold night.

Servings: 1


  • 100 grams Chicken Thighs
  • 30 grams Smoked Chorizo
  • 10 grams Bell Pepper, diced
  • 1 clove Garlic, crushed
  • 3 Black Olives
  • 1 cup Chicken Stock
  • ¼ tsp Dried Oregano
  • ¼ tsp Paprika
  • Salt, to taste


  • 1. Sear chicken thighs in a lightly oiled braising pan.
  • 2. Add chorizo and stir until fat is rendered.
  • 3. Add bell pepper, olives, and garlic. Stir until aromatic.
  • 4. Add stock, oregano, and paprika. Simmer for 20-25 minutes.
  • 5. Season with salt to taste.

Nutritional Information:

  • Energy - 380 kcal
  • Protein - 24g
  • Fat - 30g
  • Carbohydrates - 3g

Click here for your custom keto diet plan



Posted 06 March 2020 by

Recipe: Keto

Chocolate Cupcakes

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The "Done For You" keto meal plans are completely customized based on your food preferences and weight loss goals. You can CLICK HERE to start creating your custom keto plan. Simply follow it to achieve a successful keto diet!

  • Servings: 6⠀⠀⠀⠀


  • 1 cup Almond Flour
  • ½ cup Erythritol
  • 1/3 cup Cocoa Powder
  • 1/3 cup butter, melted
  • 1 tbsp Gelatin Powder
  • 3 Eggs, beaten


1. Preheat oven to 350F. Brush a muffin pan with butter.
2. Stir together all ingredients in a bowl.
3. Pour batter into prepared pan and bake for 10-12 minutes or until a toothpick inserted in the center comes out clean.

Nutritional Information:

  • Energy - 225 kcal
  • Protein - 7g (11%)
  • Fat - 21g (80%)
  • Carbohydrates - 7g (9%)
  • Fiber - 3g

Click here for your custom keto diet plan



Posted 27 February 2020 by

The Complete 3-Week Fatloss

Smoothie Nutrition Program

Published: Feb 27th 2020




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Posted 17 February 2020 by

Video: The Benefits Of

Intermittent Fasting And Keto

Published: Feb 17th 2020

Click Here For Your Custom Keto Diet Plan



Posted 12 February 2020 by

Video: How to Get Started

With A Ketogenic Diet

Published: Feb 12th 2020














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