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An important factor in growing up, being healthier, and learning how to cook is filling your fridge and pantry with healthy options. Next time you head to the grocery store, make sure you grab these items so you’ll always have healthy food on hand:


Almond butter

If you can afford the slightly more expensive alternative, almond butter provides the same benefits as peanut butter while cutting back on the fat and preservatives. It’s a great source of protein, monosaturated fats (the good kind) and helps control blood sugar.



Too much red meat is bad for you, but keep some around that you can quickly marinate and toss on the grill when your buddies come over.



Containing over 4,000 different compounds that have antioxidant properties, berries are a delicious, potent means of protecting yourself from free radicals. The deeper the color of the berry, the healthier it is for you.



When you eat cruciferous veggies (broccoli, cauliflower, kale, brussel sprouts, etc.) you’ll produce a chemical compound that inhibits prostate cancer cell growth. Broccoli also contains a heavy load of vitamin C, beta-carotene and potassium. It belongs on your list of must-have super foods.



Packing complex carbs that provide muscle energy, control blood pressure and muscle contractions, as well as carotenoids that fight cancer, carrots should be a staple of your diet.


Chicken thighs

Dark-meat poultry is lower in fat than most meat but still contains the iron, zinc and B vitamins that give you energy.


Cottage cheese

Coming from the same food pyramid family as chocolate milk, cottage cheese boasts similar benefits: high protein, good carbs, and plenty of calcium. Try mixing it with a handful of berries for a power breakfast.



The high level of cholesterol in eggs means that eating too many will strain your heart. Limit yourself to a couple per day and reap the benefits of their brain-powering iron and lecithin.



One serving of hummus contains all the elements you’ll need to fuel up: complex carbs, protein and unsaturated fats. Hummus is also low in calories, making it a great food if you’re trying to trim fat and build muscle.


Milk (almond and chocolate)

Almond milk is low in calories and has high levels of vitamins, minerals and protein. Use it in place of regular cow’s milk, if you’d like, on your cereal or in other recipes. Chocolate milk has a number of health benefits.


Ravioli (premade)

Sometimes you need a quick, healthy meal. Go to your local farmer’s market and grab some homemade ravioli for those occasions.



It’s fairly well known that the monounsaturated and omega fats in salmon are good for your heart, but new studies are also suggesting that they help reduce abdominal fat.



Instead of using nutrient deficient iceberg lettuce, add spinach to your sandwiches and salads. It’s better for you and contains a lot of folate, which may reduce your risk of heart attack.


White wine

Keep a bottle cooling in the fridge to enjoy with any lady friends that may visit (she’ll appreciate options beyond beer and whisky), or as a tasty addition to sauces and marinades.



Like the other dairy products on the list, yogurt is high in protein. Additionally, yogurt is packed with probiotics that will keep you regular.


You may not always want to buy the 3 kinds of meat listed (beef, chicken and salmon) every time you go to the store, but you should try and keep one of the three marinating in the fridge. A marinating piece of meat means you’re always just a hot grill and 20-30 minutes away from a feast. Obviously, make sure that you’re not leaving the meat in your fridge long enough to spoil before using it.

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