Monthly Archives: February 2016

Superfoods For Weight Loss

What is a superfood? It’s not a chocolate Poptart or a cookie – things that taste super – but foods that have great health benefits including superfoods for weight loss. These superfoods tend to be high in vital vitamins and minerals that also aid bone health, blood health, skin health, and aid digestion. It’s important to do your own research into the foods you’re eating. Maybe you’ll find something fantastic in your research but to fill in that white space here are some tips for you.

superfoods for weight loss


Suggested list of superfoods for weight loss:-

  • Oats

100% whole grain, oats have lots of benefits that are good for you. They are high in fibre and the insoluble fibre that you find in oats help maintain your digestive system as they don’t get absorbed. They are also high in protein, which helps growth and repairing tissue.

 Put a mug of oats into a tupperware box and pour organic yogurt/Greek yogurt on the top, and leave it in the fridge overnight. The next morning you’ll have a delicious tub of overnight oats as the yogurt has seeped into the oats. Chop up some of your favourite fruits and sprinkle them on top – there’s a healthy, delicious breakfast.

  • Avocados

Avocado has suddenly become super popular. It’s now one of the most popular food items to be bought from a store. Food bloggers are raving about it and so they should be. Avocado is high in healthy fats – don’t be alarmed. Fat can be healthy. They slow down digestion, improves eyesight and by adding them to your diet, recent survey results found that it decreases your appetite.

Mash up some avocado in a bowl and squeeze in some lime juice. Spread it thickly across a slice of toast (brown bread is better) and top with sliced turkey, season with black pepper. It’s a quick snack that will leave you feeling full and not craving more.

  • Blueberries

Blueberries are packed with antioxidants! This tasty little fruit is highly recommended by health professionals. They’re anti-inflammatory and can supposedly lower your risk of getting certain cancers. They’re high in vitamin C, fibre and there is only 83 calories for one cup of blueberries!

Blueberries are fantastic in smoothies. They go with everything! Or sprinkle them on top of overnight oats, porridge or simply with yogurt. Super tasty.

  • Grapefruit

Grapefruit is very hit and miss. Some people love it and some people hate it, but either way, it’s good for you and there is only 53 calories in a serving of grapefruit. Studies show that it reduces cholesterol, boost metabolism and are rich in vitamin C.

Grapefruit can be bought in bottles from the store and drank or chop it up and put it with a simple salad. This gives your simple green salad a bit of a kick and a healthy boost.

  • Broccoli

One serving of broccoli has around 30 calories, which is very little and perfect if you’re trying to lose weight. It’s also full of vitamin C and K. High in folate, vitamin A and so much more. Broccoli is also high in fibre, so you feel fuller quicker meaning you won’t have such large portions or go back for seconds.

Broccoli soup is delicious. Boil chicken stock in a pan with the broccoli, allow it to boil and go tender before transferring it to the blender. Add salt and pepper. A little bit of bread. A delicious and healthy meal is ready.

  • Spinach

Spinach isn’t just for Popeye. It’s rich in iron, which is fantastic for your blood and is also a great source of vitamin A and K. It’s low in fat and low in cholesterol. One cup of spinach is just 7 calories. It’s definitely good to include into your diet.

Spinach smoothies are fantastic, you don’t taste the spinach but you get all the health benefits. Add it to a smoothie with a bit of peanut butter and almond milk, a banana or an apple – delicious.


There are plenty of books on the market about superfoods for weight loss and so much more information out there for you to read.

Here are a few that I have read and found to be very beneficial:-

Simple Superfoods Package

Super Foods Weight Loss  

Green Smoothie 7 Day Diet Plan

There are also a lot more superfoods for weight loss available for you to get your hands on with plenty of benefits. Find which suit you and get in the kitchen!

Note: it’s important to see your doctor if you planning on changing your diet or including more of a certain vitamin/mineral.


Hi I am James Kelly of Benefits Good Nutrition. I am married, a proud father of 4 adult children and am interested in marketing, blogging and social media in the field of health and wellness

Acid Reflux Food to Avoid

What acid reflux food should I avoid? This is a question most gastroesophageal reflux disease sufferers struggle upon. Promoting healthy nutrition that is based on avoiding certain foods while increasing the intake of others has the potential to confer significant long-term health benefits among acid reflux sufferers. Lifestyle and dietary alterations are considered to be an integral and inseparable part of any long-term holistic GERD treatment.

acid reflux food

The foods we consume play an important role when it comes to keeping our body’s delicate natural inner balance. Since certain foods and dietary habits have been found to directly and indirectly promote the aggravation of acid reflux, avoiding those foods and adopting specific dietary habits for optimal digestion while suffering from acid reflux could have a tremendously positive effect on your existing medical condition.

The following are examples of these types of Acid Reflux food:

1. Coffee and other caffeine containing beverages lead to increased acidity, so avoid large amounts of coffee. Try to limit your daily coffee consumption to two cups or less. It possible, split your coffee cup into two half cups, and reduce coffee drinking before the bedtime.

2. Alcohol can irritate the stomach and relax the LES muscle, leading to increased acidity and reflux.

3. High-fat foods are among the biggest culprits behind GERD symptoms. They take longer to digest and not easily eliminated out of body, thus increasing the chances acid will splash up into your esophagus. The only exceptions are omega-3 fatty acids from fish and fish oil, which are in fact powerful anti-inflammatory agents.

4. Chocolate contains a great deal of caffeine and fat. This may increase acidity and worsen digestion and hence should be avoided. If you are a devoted chocolate enthusiast, go for dark, organic varieties, and eat no more then two to three tiny squares two to three times per week.

5. Milk and milk-based products that contain a big proportion of calcium should also be avoided before bedtime.

6. Peppermint, spearmint and other mints can worsen acid reflux symptoms. Avoid foods that contain strong mints, including mint-based herbal teas.

7. Acidic foods (such as oranges and tomatoes) and cruciferous vegetables (onions, cabbage, cauliflower, broccoli, spinach, brussels sprouts) promote the opening of the esophageal sphincter, thus increasing acid reflux.

So what acid reflux food should you avoid? With these dietary changes and a healthy motivation to alter your lifestyle, you can be on your way to overcoming gastroesophageal reflux disease and improving the quality of your life and well-being. Whatever your medical condition is, when you finally decide to improve your quality of life, you can literally choose to cure GERD and prevent its recurrence, by adopting the holistic approach. You will have the power to make it happen


This article is based on the book, “Heartburn No More” by Jeff Martin. Jeff is an author, researcher, nutritionist and health consultant who dedicated his life to creating the ultimate acid reflux solution guaranteed to permanently reverse the root cause of heartburn and acid reflux and naturally and dramatically improve the overall quality of your life,  without the use prescription medication and without any surgical procedures. Learn more by visiting his website:

Hi I am James Kelly of Benefits Good Nutrition. I am married, a proud father of 4 adult children and am interested in marketing, blogging and social media in the field of health and wellness