A List of Healthy Foods to Lose Weight – Make Weight Loss Easier


Diet is essential when it comes to losing weight, but must be implemented as a part of an overall lifestyle to gain maximum results. Knowing a list of healthy foods to lose weight is very important, although diet can not be relied on solely to ensure the loss of weight, it’s vital to have a better understanding of certain foods groups and a variety of recipes at hand to make sure you’re not constantly eating the same foods, therefore keeping your new diet regime fun and interesting.


As a result, motivation levels are kept high and this makes a healthier diet much more natural and easier to maintain. It’s one thing knowing the best food groups and ingredients, but actually using them in the best way possible can be a challenge, especially when you may not have used some ingredients before.





Possible Food OptionsHealthy food 4:


Breakfast: Greek Yogurt can be an ideal way to start your day, mixing with fruit and Honey can be a great combination. Oatmeal can be another great option, reports have shown that people feel less hungry later in the day after consuming this for breakfast.


Snacks: It’s commonly thought that snacks must be given up completely when dieting, this is not necessarily the case. If you have a taste for chocolate, then Dark Chocolate is a great healthy alternative as it’s widely known for containing ingredients that speed up your metabolism and will help in preventing cravings for less healthy snacks. Almonds can also be a good snack, rich in fiber and not containing many calories it is ideal.


Meals: Fish such as Salmon and Trout and other protein sources such as Chicken, Beef and Pork can be very suitable when making meals. Lots of protein is key in boosting metabolism and keep yourself feeling full, so reducing the chance of unnecessary calories being consumed. Brown Rice and Whole-Grain Pasta can also be good alternatives to White Rice and Pasta. Eggs are another full of protein option that can be used in all three meal times of the day.

Please click the link to purchase a recommended recipe book that I have used and found very helpful in providing interesting meal ideas.


Vegetables: Vegetables are key in providing plenty of fiber, vitamins and minerals that the body needs. Examples that are perfect for this include Sweet Potatoes, Spinach, Broccoli, Cauliflower, Cabbage, Carrots, Cucumber, Asparagus and Black Beans to name a few.


Fruits: Fruits are important in providing the body with natural sugars and are great sources of antioxidants and fiber, not to mention low in calories. A few examples include Oranges, Blueberries, Raspberries, Bananas, Apples, Mango, Grapefruit and Pears. All of these can be great options to be eaten as snacks, breakfast or pureed as a fulfilling shake to be consumed throughout the day. Avocado is technically a fruit but is widely used as a savory ingredient, mainly in a salad or mashed on whole-wheat toast.


Fluids: Water is of course vital for the body, but it’s also good for the feeling of fullness and a recommended glass of Water before meals can be good as smaller portion sizes are then consumed. Coffee and Red Wine can be good in moderation. Green Tea is perfect for burning fat and increasing energy levels, given it is full of antioxidants.


Extras: Coconut Oil is a healthier alternative for cooking than Olive Oil and can also be used as a salad dressing. Vinegar can be another option used on vegetables or salads that is low in calories. Chili Peppers contain an ingredient that help burn fat and can be a great addition to make meals more interesting.



Healthy foods 2


Recipe Suggestions:


Chicken and Sweet Potatoes

Ingredients: Chicken, Sweet Potato and Red Onions


Black Bean & Salmon Tostadas

Ingredients: Salmon, Avocado, Jalapenos (Optional), Tortillas




Raspberry, Avocado and Mango Salad

Ingredients: Salad Greens, 1 Diced Mango, 1 Diced Avocado, 1/2 sliced Red Onion, Almonds (Optional)


Chicken or Beef and Avocado Burgers

Ingredients: Chicken or Beef, Avocado, Whole-Grain Burger Buns


Sweet Potato and Black Bean Chili with Brown Rice

Ingredients: 1 Diced Sweet Potato, Black Beans, Brown Rice (Optional), 1 Onion Diced, 4 minced Garlic Cloves




Slow-Baked Salmon with Vegetables and Red Wine Sauce

Ingredients: 1 tablespoon Coconut Oil, 1lb Salmon Fillet, 4 crushed Garlic Cloves, 1/2 cup light Red Wine, 1 tablespoon Honey, Vegetables of choice




Baked Penne and Vegetables with Chicken (Whole-Grain Pasta)

Ingredients: Whole-Grain Pasta, Sliced Chicken and variety of Vegetables, 3 Cups Marinara Sauce, 1/2 Cup Mozarella


Baking Time: Between 30-40 minutes


Spinach & Egg on Whole-Grain Toast

Ingredients: Spinach, Fried Egg, Whole-Grain Toast




Is it More Expensive Eating Healthier Foods? 

Healthy Foods 1


It is a common misconception that eating healthier is more expensive. I believe the key is planning meals in advance, this allows you to prepare accordingly and buy the necessary ingredients in your weekly shop ahead of time.


It is true that you can buy processed foods, microwave meals, foods high in fat and sugar on a budget and leading this kind of lifestyle probably would be cheaper than buying fresh vegetables, fruit and other quality ingredients. However, you have to take into consideration the overall picture and the effects that buying more nutritional food will have on you.


– Consuming more nutritional food gives the body what it needs, therefore keeping the body fuller for longer. Foods that are less nutritious will not fill you up for a long period and only increase cravings for food sooner, as a result you consume more food and that costs money.


– After a while of eating nutritional food the body will begin to require smaller portions as you’re giving the body the nutrients it needs, this means in the long run you will not need to eat as much and save money accordingly.


– Eating healthier foods that are rich in fiber, protein, vitamins and antioxidants will increase your chances of staying healthy and prevent the likelihood of illnesses further down the road. This could in turn save potential costs on medication in the future.



The Confidence Fitness Machine – Is It Right For You



The Confidence Fitness Machine has taken the interest of many people looking to get fit in their own home, it has been particular popular because of the convenience it provides for people but also because of how easy it is to use. As a result, the machine has been suitable for a wide range of potential users.



By looking in more depth at what the machine has to offer, hopefully we can provide some more insight. This can be very useful when a product is causing a bit of a craze and you want to know what all the fuss is about before committing to it. I have several Family members who have used the machine and so have been able to see the positive results firsthand, particularly after being a bit doubtful of what effect it could have.



Name (+ Link): Confidence Fitness Slim Full Body Vibration Platform Fitness Machine Confidence Fitness Machine

Price: $249.99

Product Claim: Increase muscle strength and improves oxygen and blood circulation leading to improved general fitness.

Weight: The machines weighs 62lbs

Dimensions: Vibration Plate = 21″ x 15″

The Confidence Vibration Platform Fitness Machine = 29″ x 27.5″ x 48″

Extras: Transport wheels built into the base of the machine enables users to move the machine easily

Guarantee: Product comes with a 1-year warranty

Product Rating: 9/10





How the machine worksConfident Fitness 3

The machine itself is easy to navigate via the control panel, there is a Power/Speed option which can be adjusted anywhere between levels 1-50 depending on preference. The higher the levels the more power is felt from the vibrations.


There are also three built-in preset speed programs which can be used. A key benefit to using a vibration machine regularly is that you get protection against bone thinning and in fact increases your bone density.


A range of exercises can be performed on the machine, which include exercises where you stand, lie or sit on the vibration platform. These exercises can target different areas of the body, in order to target your Upper body, the machine can be utilized with yoga straps that also come with the machine.




Overall benefits of machine

With the machine highly thought of amongst users, there are a number of benefits that the machines has to offer.


Overall is easy to use: Simply by getting on the body vibration machine for 10-20 minutes a few times a week can have a positive impact on how you look and feel. If you wish to try out the different exercises suggested in the fitness guide or use the included yoga straps, then this can take one or two times of use before getting familiar with.

Suitable for a wide-range of people: Given it can be used as a low impact machine, this means it can be used by all ages.

Versatile training: The machine can be used for more intense workouts, a number of exercises are recommended within the fitness guide that comes with the machine.

Confidence Fitness 4





Are there any negatives

It is always important when reviewing products to make sure that a balanced view is provided. Although there are several negatives, fortunately they are minor issues and haven’t outweighed the positive aspects that the machine has to offer with users.



Assembling the machine: The Confidence Vibration Machine does not come pre-assembled. The machine comes complete with instructions and a few users have said it took them a little longer than they would have liked to assemble as they found the instructions a little confusing. You do have the option to pay extra to have it assembled for you, however a little perseverance with these things usually get’s the job done in the end.


Getting to know the machine: There can be a bit of time required to get used to performing various exercises on the machine if you have not used it before, and there are no visible markers for mounting the yoga straps but if you look at the base of the machine, then you can see where the straps attach.



Overall reviews from previous users Confidence Fitness 1

As I mentioned earlier, knowing and seeing the impact the machine has had on several of my family members indicates to me that the machine is very effective.


The product hasn’t become a #1 bestseller on Amazon by luck, the product clearly has something very positive to offer. This has been reflected in the reviews given by people, as they generally feel the machine makes exercising easier for them and provides a massive amount of convenience and practicality given it can be used in the comfort of your own home.





An Effective Diet Plan – The 5:2 Diet




To put it simply, the 5:2 Diet is an effective diet plan that is suitable for all but particularly useful if this is your first crack at dieting. Even if you have tried other diets and have not been successful, then this diet is highly recommended before you give up on dieting all together.


The 5:2 Diet enables you to have five days in the week of eating what you want with two days of fasting. Although this sounds simple, there are of course still restrictions and a managed approach to make it work effectively. The article will discuss how to follow the diet best in order to achieve maximum results and provide tasty recipe’s to assist.




What is the 5:2 DietDiet Image


The 5:2 Diet involves cutting your calorie consumption to 25%, two days a week and eating normally for the other five days. Intermittent Fasting is generally the term associated with these types of diets and an important benefit strongly linked to this type of dieting is that this helps with your body repair it’s cells, which may help prevent diseases including Heart disease, Alzheimer’s and type 2 Diabetes.


It has also been reported blood pressure and cholesterol levels have been improved significantly through using this diet. The diet on the whole helps you become more aware about what you normally eat, therefore making you appreciate the meals you do have more and allows you to understand how to manage your body’s needs which is good for making this type of diet more sustainable in the future.



What is meant by Fasting Days


Fasting can often be thought of in a religious context where people will go without certain things for a period of time. Not to worry, this is not the case with the 5:2 Diet as the two days fasting within the diet is simply a case of cutting your calorie intake for those two days down by a quarter.


Fasting in this context is used to describe limiting your food intake rather than going completely without. Based on the average calorie intake for Men, the reduced intake on fasting days should be around 600 calories and for Women should be 500 calories. With this in mind it is very useful to consume foods on these days that are filling but do not contain many calories.



Suggested Recipes for Fasting DaysDiet Image 3


When fasting, some foods that can be really useful include soups and generous portion sizes of vegetables. Certainly, drinking plenty of Water is highly recommended and herbal tea or black coffee are fine. The 5:2 Diet recipe book could be ideal (click link), especially if starting out and looking for interesting recipe ideas.


Below are listed several useful recipes:




Egg-fried Cauliflower Rice


½ medium cauliflower, around 200g of florets (50 calories)

½ teaspoon coconut or sesame oil, 22

½ teaspoon whole or ground spices e.g. garam masala, five-spice, cumin or spice paste, 3-10

2 medium spring onions, finely chopped, 4, or ½ an onion, 19

150g vegetables e.g. sliced mushrooms, chopped pepper or carrot, frozen or fresh peas, 25-50 calories

1 medium egg, 78 cals

Optional: ½ small chilli, seeds removed, finely chopped 2-4

Splash of soy sauce, tamari or sweet chilli sauce

Calories per serving: 182 for 1 main course servings, 91 cals as a side dish for 2

Cooking time: 8-10 minutes


Heat the oil in a large frying pan. Add the spices, onion, vegetables and cook over a high heat for 2 minutes.


Add the cauliflower and cook for 2 more minutes and allow the rice and vegetables to brown slightly.


Beat the egg and lower the heat in the pan, move the vegetables to one side of the pan and pour in the beaten egg into the other half of the pan. Stir as they begin to scramble, for 1-2 minutes.


Mix the eggs and rice together in the pan and then serve. Add a splash of soy, tamari or chilli sauce depending on preference, then serve.



Peppercorn Risotto with Salmon/Fennel:


1-cal cooking spray

1 white onion, peeled and finely chopped 38 cals

50g sliced fennel, 15, or 1 celery stick, finely chopped 6 cals

1 garlic clove, finely chopped 4 cals

150g Arborio rice 510 cals

30ml white wine 21 cals

350-400ml hot fresh vegetable stock made with marigold 1tsp 12 cals

75g petit pois (frozen is fine) 38

30g smoked salmon (off cuts are fine for this, or chop into small pieces), 66

zest and juice ½ lemon, 10 cals

A dozen or so peppercorns

Optional: 1 tablespoon Light cream cheese, 22 (Additional 11 cals per portion)



Spray a little 1-cal cooking spray in a large heavy-based non-stick saucepan. Fry the onion and fennel/celery for 2–3 minutes over a medium heat, until softened but not colored. Turn down the heat, add the garlic and fry for another minute.


Add the rice and stir for 2 minutes. Turn up the heat, pour in the wine and heat for a couple of minutes. Then begin adding the hot stock, a ladleful at a time, waiting until each one is absorbed before adding the next.


When you’ve used about half the stock, add the petit pois, and stir through. When the rice is almost cooked stir in the salmon off cuts, lemon zest and juice and cook for 3 more minutes, stirring occasionally so it doesn’t stick. Stir in the cream cheese if using and just before serving, scatter the peppercorns over the top.




Can you really eat what you want for Five DaysDiet Image 4


This is where many people don’t think the diet would work as it seems unreasonable to diet but still be able to eat what you want. The key is that it is for only five days of the week and on those five days you can eat what you want but not as much as you want.


It is important to stay within your normal daily calorie intake and not to binge heavily or eat more because you want to make the most of the freedom, however most people find that they learn to appreciate their food more by having the going through the fasting days. As a result, the temptation to binge isn’t the same as it may have been at the start.




Key questions answered


How long should I stick with the diet?

This is as long as you feel is necessary, I would always recommend a 12-week period and take it from there. You may feel happy moving to a 6:1 in the longer term, you may achieve a bit of weight loss and be happy with that and revert back to before or you may well look to continue to the diet going forward.



Should I exercise on fasting days?

Many people do exercise on fasting days and find that there are no problems at all. I would advise doing a lighter training session than you would normally do and see how your body reacts. Make sure you listen to your body for any signs of tiredness and stop if necessary.



How much weight can I expect to lose?

Of course, this can vary but on average you should lose a minimum of 1lb of weight a week if the diet is stuck to properly. The important thing is that the diet itself is very sustainable and so can be a long term lifestyle choice for some people and so can be beneficial not only in losing weight but also for longer term health.



I hope this article proves useful in providing knowledge on the 5:2 Diet. I can say from experience that dieting with intermittent fasting can prove extremely effective but also have in mind that people take to these types of diets differently and some can adapt better than others. Overall, I would fully recommend giving it a try if you are looking at suitable diet options for you.



A Natural Weight Loss Supplement – Garcinia Cambogia Review



With more and more discussion about ways in which you can assist your body in losing weight, there is more awareness and interest when it comes to natural supplements that can potentially do just that.

A natural weight loss supplement such as Garcinia Cambogia Extract is certainly an ingredient which has become more widely known because of its potential benefits.




Background on the Ingredient

Garcinia Cambogia is a tropical species of fruit which is native to Indonesia. It is a green colored fruit and shaped like a small pumpkin. The skin of the fruit contains hydroxycitric acid (HCA), this is the active ingredient in Garcinia Cambogia Extract, which is marketed as a diet pill. The ingredient is one of a number of natural ingredients that are on the market and used in dietary supplements that have authentic natural ingredients.


It is important to differentiate the true natural ingredients in diet pills as given that many dietary supplements are not prescribed, therefore are not regulated quite as much as prescribed drugs or medication. This means that some supplements that do not contain natural ingredients are still marketed as containing ‘natural ingredients’ when in fact this is not the case.



Below we have provided information on a number of key products available to purchase that contain Garcinia Cambogia Extract:




Name (+Link):  BioGanix Garcinia Cambogia    BioGanix Garcinia Cambogia

Price: $22.77 (180 capsules)

Benefits: – Metabolism Booster

– Appetite Suppressant

Product Claim: Suitable for all Men and Women wanting to lose weight. Also, other benefits have been known to include memory improvement and focus.

Money Back Guarantee: Backed by a 100% money back guarantee if you don’t lose weight.

Customer Rating: 7.6/10



Name (+Link):  NatureWise Garcinia Cambogia    NatureWise Garcinia Cambogia

Price: $20.89 (180 capsules)

Benefits: – Blocks excess carbs and sugars being stored as fat and uses them for energy

– Increases serotonin levels, which can help reduce food cravings

Product Claim: No artificial additives or fillers, just pure plant-based ingredients

Money Back Guarantee: Not stated

Customer Rating: 8.2/10



Name (+Link): Garcina Cambogia Pure Extract (Bio Schwartz)  Bio Schwartz Garcinia Cambogia

Price: $17.25 (60 capsules)

Benefits: – Helps block the body formulating fat cells

– Suppresses Appetite

Product Claim: 100% natural ingredients with no side effects

Money Back Guarantee: Money back if customer does not lose weight with product

Customer Rating: 8.8/10



Name (+Link):  CB Essentials Garcinia Cambogia   CB Garcinia Cambogia 

Price: $19.92 (120 capsules)

Benefits: – Increases fat metabolism

– Blocks fat production

Product Claim: High level of natural ingredients supports a healthy blood sugar level

Money Back Guarantee: Not stated

Customer Rating: 8.8/10



Name (+Link)All Natural Garcinia Cambogia (Potent Organics)  Potent Organics 

Price: $17.97 (60 capsules)

Benefits: – Helps detoxify and cleanse your body

– Increases metabolism to prevent overeating

Product Claim: Is a Gluten free, Vegetarian and Vegan formula that will effectively Men and Women

Money Back Guarantee: A 90 day 100% money back guarantee if you are not satisfied

Customer Rating: 7.8/10




Effectiveness and side effects – Garcinia Cambogia Extract

By inhibiting a fat-producing enzyme in the body and increasing levels of serotonin, this can potentially help to reduce cravings for food. It has been found that on average, it can cause weight loss of about 2lbs over several weeks. This is when used properly as a supplement and alongside other dietary changes and exercises to increase the chances of having the best possible impact.




It is always advisable to use supplements with a degree of caution, particularly if you are already using medication, have any long standing health issues, children or pregnant woman. If this is the case seeing your doctor prior to use is highly recommended.


Having used dietary supplements before, I know they can be beneficial and effective but must be used in the right quantity and in tandem with other key lifestyle changes. Each product will have directions on when to use, with meals is often a good idea unless directed otherwise.



Garcinia Cambogia is an important and natural ingredient that has a number of benefits to the human body when used correctly. All the above supplements do have benefits to offer, so of course the information provided helps with any potential decisions.



Ab Machine Reviews – Impact Key Area



When it comes to fitness equipment, it can be very tough to know what provides the best value for money and what could be most effective for you when looking to make an informed choice. These products are all able to help users improve their fitness but must be used alongside suitable diet changes and other lifestyle changes to work most effectively.


The Ab machine reviews we have carried out aim to provide some clarity on three products and their benefits/drawbacks to help provide some knowledge in researching prior to any potential purchase.




Name (+ Link):  Core Max Ab MachineCore Max Ab

Product Claim: Provides superior performance to regular abdominal crunches

Effects on Workout: – Can customize your routine with 3 different resistance levels which can be adjusted according to your fitness level

– Through Dual-Direction resistance design the product provides resistance on way up and down in order to maximize results, which is not the case with a regular abdominal crunch

Price: $59.99

Extras: Product comes with fitness DVD to help with workouts and exercise guide that includes eight different exercises and some nutritional advice regarding ‘calorie cutting foods’

Comparative Niche: Product comes with some nutritional content to help users with diet which the other two products do not

Customer Rating: 8.2/10




Name (+ Link):  Wonder Core Smart Fitness Equipment Wonder Core

Product Claim: A resistance based exercise machine which can provide a full-body workout including cardio

Effects on Workout: – Allows you to target a variety of muscle groups which include your upper, middle, lower Abs and obliques, gluts, calves, forearms, triceps and biceps

– The product provides an adjustable spring on each side that allows you to change resistance levels from 24-48lbs

Price: $79.00

Extras: Exercise DVD with two 35 minute workouts and a fitness guide including eight exercises are provided

Comparative Niche: Is the most widely reviewed product of the three providing more insight into previous users opinions

Customer Rating: 8.6/10




Name (+ Link):  Merax Abdominal Exercise Trainer Merax Abdominal

Product Claim: 6 in 1 workout machine plus ability to carry out cardio training to provide the full body workout

Effects on Workout: – Provides total body training and muscle groups including upper, middle, lower Abs and obliques, gluts, calves, forearms, triceps and biceps

– The dual-resistance design effects muscles during relaxing phase to potentially increase outcome of workload

Price: $45.95

Extras: Interlocking springs allow for adjustable resistance

Comparative Niche: Is the cheapest product of the three reviewed

Customer Rating: 8.6/10




Practical Equipment = Added Convenience

The first thing to know is that these types of exercise machines are suitable for all ages as they can be used effectively at all levels of training, from starting out to more someone more experienced. These types of equipment are designed to offer different levels of resistance depending on preference and fitness ability of the user.


Given they are not big pieces of equipment, they are very practical and can be used in and around your home easily. The equipment is ideal for transporting around, so if the weather is nice you can easily adapt your normal training regime to an outdoor environment or take with you to train with a friend.




Getting Your Money’s WorthHappy

Given several of the machines reviewed are advertised as being able to target a number of key areas of the body, it is important to realize this can only mean money saved down the line. The flexibility of the equipment allows for the user to avoid buying a number of different pieces of equipment for different target areas.


The more you use exercise equipment at home the more you will understand the benefits attached to it, such as the convenience factor of being able to workout when and where you want without having to pay the regular membership fees that coming with belonging to a gym.



I hope this has been useful in providing some insight and helpful for any future decisions you make regarding these particular products. Feel free to leave any comments or questions below and we’ll happily respond.