Spinach: This is noted as the muscle builder rich source of plant-based omega-3s and fol ate, which help reduce the risk of heart disease, stroke,  and osteoporosis.

substitutes: Kale, bok choy,romaine lettuce

Yogurt: Serve as reinforcements to the battalions of beneficial bacteria in your body. It helps bust your immune system and provides protection against cancer.

Carrots:Spiked with carotnoids-fat soluble compounds that are associated with reduction in a wide range of cancer, as well as reduced risk and severity if inflammatory conditions such as asthma and rheumatoid arthritis: aim for 1/2 a cup

Black Beans: all beans are good for your heart , but none can boost your brain power like black beans.

Oats:They are packed with soluble fiber, which lowers the risk of heart disease. Yes oats are loaded with carbs but the release of those sugars is slowed by the fiber, and because oats also have 10g protein per 1/2cup serving, they deliver steady muscle friendly energy.

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