Why seeds?

Why eat seeds? Emmm ‘coz they are Nutritional Superheroes!! No..seriously..they are AMAZING!

We wouldn’t be called Good4U and specialise in seeds for no reason now, would we?

In Good4U seed products you’ll find loads of different types of seeds such as pumpkin, hemp, flax, chai, sunflower and quinoa seeds. Many of our seeds are also roasted to give them a delicious taste and texture. I’m gonna give you a quick break down of some of their nutritional benefits so you can see for yourselves just how powerful the humble seed is and why we love it so so much!

These are the top 10 reasons you NEED to eat more seeds!

  1. Seeds are good sources of a range of minerals like iron, folate, vitamin B6 and zinc which are all needed to boost our immune systems. No need to worry about awkward sniffles in the office – you have your seeds!
  2. Bone health is extremely important for people of all ages and minerals like calcium, magnesium, phosphorous and zinc all help to keep bones strong. Guess what.. all these minerals are found in.. YEP – SEEDS!!
  3. Poor heart health is one of the main issues we see among people today. The B vitamin Thiamine is super for keeping our hearts healthy and for overall physiological function. Our Focus Super Shot is a great source of thiamine and is particularly tasty sprinkled on porridge. Yum!
  4. Seeds are a great source of zinc which is important to maintain our skin, hair and nail health. Think of zinc as the natural beauty booster!
  5. Many seeds contain vitamin B3 (Niacin) which plays a role in reducing tiredness and fatigue in the body. It helps us to produce energy from carbohydrate food that we eat. So next time you’ve hit the 3pm slump think about snacking on some seeds.
  6. These nutritional superheroes also help to support our nervous system and brains because they contain B vitamins (or Brain Vitamins!).
  7. Are you convinced yet!? No! Okay because I’m not done boasting (*evil laugh*). We also have our amazing Sprouts! Spouted seeds are a living foods and one of the healthiest things on the planet you could eat. At Good4U we have Super Sprouts, Lentil Sprout Mix and Quinoa Sprout Mix. These are all high in fibre and fibre and protein and add a delicious and highly nutritious boost to any meal.
  8. Our Super Sprouts are a unique powerful mix of four sprouted seeds has published research on its anti-cancer properties. This particular sprouted seed mix is rich in sulforaphane (up to 50 times more than mature broccoli) an anti-cancer compound which helps mobilize the body’s natural cancer fighting resources and reduce the risk of developing cancer. Sprouts also contain an abundance of highly active antioxidants and powerful plant compounds.

 So, we know it and now you know it. Seeds are BRILLIANT!! Naturally nutritious food is so important for maintaining overall physical and mental health and seeds are a perfect food to boost your intake of vital vitamins and minerals.

Check out our range of Salad Topper Seeds and Sprouted Seed Salad Toppers!!




Understanding Coeliac Disease

If a product is marketing itself as ‘gluten free’ it has been produced to suit people who suffer from coeliac disease. Coeliac disease is a serious autoimmune disease which is estimated to affect 1 in 100 to 1 in 300 people in various parts of the world. It is not a food allergy or intolerance. If a person with coeliac disease consumes gluten, which is a protein found in wheat, barley and rye, their small intestine becomes inflamed and damaged and is unable to absorb other nutrients from food.  This can cause a person to develop other health issues, such as osteoporosis and poor immunity if undiagnosed. 

Gluten can be found in foods and drinks such as bread, cakes, pizza and beer and in processed foods like gravy, soups and sauces, chocolate and sweets. So yeah, all the stuff that tastes great! Symptoms include bloating, flatulence, IBS, chronic fatigue and diarrhoea. This is not an exhaustive list of symptoms and if you are concerned you should consult your GP and/or a registered Dietitian.

Non coeliac gluten sensitivity (that’s a bit of mouthful) may also occur in some individuals who experience some of the symptoms described above when gluten is consumed but the difference here is that no damage to the lining of the gut occurs.

Some people choose gluten free options when shopping or eating out as they believe it is a healthier option as opposed to regular bread, wraps, cakes etc. If a person is not suffering from coeliac disease or non coeliac gluten sensitivity there is no evidence to suggest that this is a healthier food choice.

If you do suffer from coeliac disease or non coeliac gluten sensitivity check out our wide range of Good4U snacks which are all natural and all gluten free.  Not to mention unbelievably tasty! 



6 super easy ways to make your salads nutritious, tasty and insta-worthy!

1. Add fibre! Fibre is so important for our overall health, particularly for digestion and satiety. Satiety relates to how full we feel. Add plenty of veggies, pulses and grains to your salad or even try some yummy fruits like strawberries, pear, apple or pomegranate to boost the fibre content.

2. Add a variety of protein. If you are vegan or vegetarian choose a variety of plant-based protein sources like beans, pulses, nuts, seeds or Good4U salad toppers! If you are a meat-eater pick some leaner cuts of meat, chicken or fish plus some delicious plant-based protein options for a serious protein punch! Protein is needed for growth and repair of muscle cells but is also essential for a wide range of other bodily functions AND keeps us fuller for longer.

3. Add colour! ‘Eat the rainbow’ is a commonly used term however it makes complete sense! Eating a wide variety of different coloured foods provides us with a wide variety of different nutrients. So pick out your favourite coloured fruit and veg and top with our amazing Salad Toppers for a salad that will be bursting with nutrients! Taste the sunshine!

4. Add texture! There is nothing worse than eating something with the same texture for the entire meal! Adding texture to meals makes the entire meal experience much more enjoyable. And why wouldn’t you like to enjoy your food?! Try adding crunch to your salad with our delicious Lentil Sprouts Salad Topper or our amazingly nutritious seed Salad Toppers plus plenty of the fruit and veg we mentioned above and you’re on your way to a simply mouth-watering bowl of salad!

5. Make sure it tastes good! Sounds obviously but let’s be honest – how many of us has made a boring ‘ole salad and miserable nibbled away at it even though it tasted BLAND? Newsflash.. IT DOESN’T HAVE TO BE THAT WAY!! By making your salad colourful, crunchy and adding some spices or seasonings (like in our Salad Toppers!) your salad will taste incredible. Don’t be afraid of salad dressings either as they can add amazing flavour to salads. Aim to choose lower fat options where possible or better yet – make your own! They’re extremely easy to make and you can choose they flavours you enjoy.

6. Check out our recipe page for salad inspo and DON’T FORGET THE TOPPER!

Don’t forget to tag us in your salad photos 🙂


Person Holding Iphone 6

Good4U’s Top 5 Tips for Sleep


Tired from a long hard busy day at work and just want to catch some ZZZ? We all know the feeling of just wanting to hit the pillow and fade away to dreamland. But nope. That does not always happen but here are a few ways to make falling asleep faster a more regular occurrence. This won’t just make you healthier and happier it will prevent you from Obesity and other diseases.


Reach for tryptophan-rich foods: We’ve all heard of warm milk’s magical ability to send us off to dreamland. Do you know why it’s true? Dairy foods contain tryptophan, which is a sleep-promoting substance. Other tryptophan-containing foods include poultry, bananas, oats and red meat. So, grab a bowl of porridge in the evening, cuddle up and relax and you will not have to start counting the sheep tonight!


Indulge your craving for carbs: Carbohydrate-rich foods complement dairy foods by increasing the level of sleep-inducing tryptophan in the blood. A few perfect late-night snacks to get you snoozing might include a bowl of cereal and milk, yoghurt and crackers, or bread and cheese. But keep the snack small and preferable not too close to bedtime.


Caffeine: can be a huge cause of insomnia or disrupted sleep. It’s no surprise that an evening cup of coffee might disrupt your sleep. Even moderate caffeine can cause sleep disturbances. But don’t forget about less obvious caffeine sources, like chocolate, cola, tea and decaffeinated coffee as well as a variety of medications (pain killers, weight loss pills, cough and cold medicines e.g. paracetamol can contain up to 100-130mg of caffeine). For better sleep, cut down your caffeine consumption and avoid caffeine in the hours before going to bed. But don’t skip out on your medications – talk to your doctor first. If you still want that warming comforting hot drink before bed try chamomile to get set for a good night sleep or a cup of hot milk.


Skip the nightcap: Here’s the catch-22 with alcohol: it may help you fall asleep faster, but you may wake up in the night more frequently in a less deep sleep, a less restful sleep, and you may be more likely to have headaches, night sweats and nightmares. And honestly who wants that? If you’re consuming alcohol in the evening, balance each drink with a glass of water to dilute the alcohol’s effects and limit consumption to the recommended amounts.


Beware of a heavy meal: Lying down with a full tummy can make you uncomfortable, since the digestive system slows down when you sleep. Spicy cuisine, especially, can lead to heartburn making it harder to fall asleep due to the discomfort. Make sure you finish a heavy meal at least four hours before bedtime. Any other food you consume after that and before bed should be a small snack like the examples above.

The Top 10 Facts You Need To Know About Protein

Good4U Prawn Salad

Good4U Prawn Salad

1.Protein comes from animal and plant sources. Animal sources include meat, fish, eggs & dairy. Plant sources include pulses, grains, nuts, seeds, tofu and soya products

2. Protein is made up of amino acids. Some of these must be obtained from food and are therefore called ‘essential amino acids’. Animal sources of protein contain all of the essential amino acids while plant sources may contain more of one essential amino acids but less of another. However, eating a variety of plant protein sources throughout the day will ensure you get all of the essential amino acids that you need.

3.We do not need to drink protein shakes. Protein shakes should act as a supplement to the diet only if you are not reaching your protein goals from food first. They are a handy thing to have on-the-go if you have not got time to make a meal, however, they are not essential.

4. Eating protein at each meal can help absorption and make it easier to hit protein intake targets. Aiming for 20g of protein per meal can be a good starting point for this.

5.Different ages of people and different lifestyles need different amounts of protein. For example, a breastfeeding woman will need different amounts compared to a sedentary elderly person.

6.An active person will require between 1.2g-2.2g of protein per kg of body weight depending on their goals. A person involved in heavier resistance training may need more protein to help repair muscle damage so they should opt for approx. 1.5g – 2.2g per kg of body weight.

7.Protein is needed for repair and growth of all body cells but also has a role to play in keeping our bodily tissues and immune systems healthy.

8.Snacking on higher protein snacks can be a great way to boost protein intake.

9.Protein has a satiating effect (it makes us feel fuller). In this way it is helpful for people who are trying to lose weight.

10.New Good4U Protein Balls are high in protein, fibre and absolutely delicious! They are the perfect high protein snack to have on-the-go! Check them out in yummy Vanilla Crisp or Orange Crisp flavours.

Veggie Protein

8 health and wellness trends to watch out for this year

gym gear

gym gear

Sleep. There has been a growing trend towards maintaining a healthy sleep routine. Sleep has a high impact on our physical and mental health and more and more people are striving to ensure they good adequate and good quality sleep. Watch out a rise in digital apps to help track and aid sleep, supplements to help us achieve them zzz’s and foods and drinks claiming to help us sleep better. Always check if a supplement/food or drink has proven benefits and is approved by a regulatory body for health claims such as EFSA.

Plant-based isn’t going anywhere. There has been a significant rise in the number of people eating a more ‘plant-based’ diet or becoming a vegetarian or vegan. This may be due to personal choice, ethical reasons, environmental reasons or otherwise. Nevertheless ‘plant-based’ diets, foods and lifestyles are growing FAST! Watch out for a whole new range of innovative products in this area in 2019.

Home workouts. Forget the cringey home workout DVDS – being physically active in your living room is about to get a whole lot easier. In 2018 the smart Mirror was introduced which streams workouts into your living room or bedroom! Wearable technology is evolving also which means that we have a range of activities possible anywhere, at any time! Who knows what 2019 will bring.

Rest. ‘No pain, no gain’ has been a popular saying in the last few years however now we will see people prioritising rest and recovery. This goes for people who are physically active but also those who just need to slow down, destress and rejuvenate themselves. This ties into improving sleep but includes making time for breathing and calming exercises. Mindfulness and mental health are sure to rise in 2019.

Unplugging from social media. There are many apps which now tell you how much time you spend on your phone and on each application. We will see people being more mindful of the amount of time they spend on social media and unplugging from the digital world. As a society we are obsessed with social media, likes and validation for others which can have a detrimental impact on our health – both physically and mentally.

Edible insects. Fancy some crickets as a snack? Edible insects as a snack are growing whether they make us squirm or not! Many insects are a good source of lots of nutrients including protein and their production has been shown to be environmentally friendly compared to meat production. This year expect to see snack products in particular incorporating more insects. Don’t knock ‘em ‘til you try ‘em!

Sea snacks. In the past few years there has been a high rise in the number of products containing seaweed and sea life. In the coming months we can be sure that we will see more and more snacks make from seaweed, fish and other sea creatures. Seaweed in particular has been hailed for it’s nutrient content and can be an extremely food to incorporate into the diet. Here at Good4U HQ we use a red algae seaweed in some of our kids products which gives our Nutri Balls a calcium hit!

Middle Eastern & North African flavours. I hope you like cardamom, chili, coriander, cinnamon and paprika because these flavours are predicted to feature heavily in various dishes this year. Spices and herbs are a great way to add a burst of flavour to dishes. Check out some of our Good4U recipes for inspiration!

When the best plan is not the best plan!

Every January you rush into a new fitness regime, give it everything for two weeks and then things start to slip. You miss a workout. You eat a full packet of biscuits instead of the one biscuit you had intended. Soon you realise it’s been two weeks since you did a workout and the weekly treats have become daily treats. You’re back to square one and self loathing kicks in. Sound familiar?

I’m not a psychic but I think I may be able to predict what happens next. At some point in the future you’ll decide, once again, that it’s time to get your act together. So you’ll rush to the gym and train at your maximum. Alternatively you’ll seek out the most intense, challenging plan you can find. The one that is “hardest” because you need results. And you need them immediately. And therein lies the problem.

Consistency trumps intensity every time. An average plan done consistently is better than the best plan not done at all. What does that mean for you? It means if you haven’t trained in a while it doesn’t make sense to go after the most intense workout. The best plan is actually the one that you’ll stick to in the long run. For somebody who is relatively inactive that probably means starting small and building it up gradually. That “hardest”, most intense plan you were seeking might be the perfect plan for an elite athlete whose body is conditioned to training five days per week. However, if you’re at a less advanced stage it’s probably not the perfect plan for you.

The very same principal applies to your eating habits. The number of people who decide to get in shape and quit within the first two weeks is staggering. For the most part it’s because they make the exact same mistake with their nutrition as the training mistake outlined above. They try to be “perfect”. Determination and will power take over. This time it’s going to work, no matter what. So we cut out all treats, we reduce our calories more than we should, and we decide we’re going to live off Broccoli and Chicken forever. The problem is that, for most people, willpower is not enough. A solid plan is a better option. The more you deprive yourself of something, the more you’ll want it. At some stage a binge is likely to happen when you’re willpower caves.

So what’s the solution? If you’ve been following the Good4U challenge you’ve probably made a nice steady start. You’ve been implementing small changes, which were relatively easy to work into your daily life. This is a great way to go about the process and it’s a strategy I would typically use with those who are new to a fitness journey or who have fallen off track. I call this one the Compound Effect. In essence the idea is that small changes, while seeming like not very much at the time, stack up on top of each other to lead to great change over time. Typically when people rush into a fitness goal with an all or nothing approach, they overwhelm themselves. The goal can seem a million miles away and they start to feel like a failure when they’re not reaching it. The Compound Effect works the opposite way. When I set a small challenge the client will feel that it’s very manageable. When they complete the challenge they’ll usually come back and ask “what’s next?”. As each little task is accomplished confidence begins to build and the client wants to do more.

With those at a slightly higher level I use what I call the 80/20 rule. This is the concept that we will eat nutritious, healthy food 80% of the time. I actively encourage my clients to aim for 80%, not 100%. This means there’s room for the occasional bar of chocolate. If you are on track 80% of the time you’ll get away with the 20% for the most part. Progress may be slower initially but you’ll still be feeling positive and moving toward your goals in six months time.

Long term change has to be the primary thought for those looking to create a healthy lifestyle. In that regard, consistency is king. So that intense, perfect plan may not be the right plan for you. The right plan is the one which you can stick to. Progress, not perfection. Whatever you do this week is more than you were doing last week. That’s the approach that will lead to lasting change. We’ve all got it within us to create change and to be the best version of ourselves. In order to do that it’s worth consider the approach before diving in. All the best going forward and if I can be of any assistance don’t hesitate to get in touch.


Why fruit is so-called ‘nature’s candy’?

Fruit contains naturally-occurring sugar called fructose making it sweet and delicious! People worry about sugar in fruit..please don’t! The recommendations in relation to sugar we hear so much about are referring to added sugar. Added sugar has been added to the food during manufacture. It could appear on a food label as ‘sugar’, sucrose, high-fructose corn syrup,rice syrup.. the list goes on! Point is, fruit is amazingly healthy. It contains naturally occurring sugar BUT is also packed full of nutrients, fibre to keep us full but is also naturally very low in energy.

We know that eating enough fruit can help to reduce our risk of disease such as diabetes, stroke and cardiovascular disease. Eating fruit provides us with lots of fibre which keep our digestive systems healthy plus keeps us feeling fuller for longer. Other common snack foods often do not contain enough fibre. A good rule of thumb is to aim for 6g of fibre per 100g when choosing a food. Fruit is naturally a great source of fibre so it’s a super choice. Eating fruit as a snack or after a meal can satisfy a sweet tooth and provide a whole host of water-soluble vitamins like Vitamin C and Vitamin B. Minerals like potassium, phosphorous and magnesium are just some of the important minerals that can be found in fruit.

Aim to include a wide variety of both fruit and vegetables throughout the day – pop some fruit on your breakfast in the morning, add it to your break-time snack, add some more veggies into your dinner, finish the day with a fruity snack and enjoy natures delicious candy! In terms of portion size 2 small fruits such as mandarins, plums or kiwis counts as one portion, a handful of berries counts as one portion, a medium apple or pear counts as one portion and a slice of pineapple or melon counts as one portion.

‘A Great Food Transformation’ is needed to save the planet! What we know about the EAT-Lancet report.

Firstly, who wrote this report?  

EAT is a global, non-profit foundation established by the Stordalen Foundation, Stockholm Resilience Centre and Wellcome Trust.  The Lancet is one of the world’s best known medical journals. The EAT-Lancet Commission involved a three-year collaboration between 37 scientific experts from 16 countries aiming to address the need to feed a growing global population a healthy diet while also ensuring sustainability within global food systems.

With the global population expected to reach approx. 10 billion by the year 2050, this report is encouraging us to eat a much more sustainable diet in order to protect both the health of humans and the health of our planet. The authors predict that adopting this approach will prevent 10.8 – 11.6 million deaths per year.

In terms of diet we are encouraged to increase our intake of vegetables, fruits, nuts, seeds, legumes and wholegrains by more than 100% and decrease our intakes of red meat, added sugars, refined grains and starchy vegetables by more than 50%. A moderate reduction of poultry (equating to 29g per day) and fish is also recommended.

This reduction equates to approx one hamburger per week, one and a half eggs per week or half a slice of bacon per day.

In terms of sustainable food production boundaries have been set out in relation to climate change, land use, freshwater use, nitrogen cycling, phosphorous cycling and the loss of biodiversity.

So, more plants, less meat! What are your thoughts on this new report? Get in touch and let us know. Stay tuned for more blogs on this topic and keep an eye on our social media channels 🙂

The top 5 questions a nutritionist ALWAYS gets asked about hydration

Do I have to drink only water to hit my fluid intake?

Nope. Milk, juice, coffee,tea..basically  all sources of fluids contribute to your intake. Of course water is an excellent choice because it is readily available, inexpensive and is the healthier choice. Sipping on fluid throughout the day is very important but don’t get too stressed about just drinking water. Aim for no added sugar sources of fluid as we can often forget that drinks can add extra calories to our overall intake. One can of fizzy drink can contain around 200kcal. Also be aware that certain sources of fluid can contain caffeine. Some people are more sensitive than others so it’s important to be mindful of our overall intake.

For healthy adults, up to 400 mg/day is considered safe. Pregnant or breastfeeding women are advised to consume no more than 200 mg/day. A regular cup of instant coffee usually contains around 100mg of caffeine.

How much is enough?

People will have a wide variety of fluid requirements. We lose water every day through perspiration,excretion and even through breathing. People who are pregnant, breastfeeding, ill or exercising need different amounts of fluid and this is extremely important to be aware of. A rule of thumb is for the average, healthy person to aim for at least 2 litres of water per day and closer to 2.5 or 3 litres for men.

I find it so hard to drink plain water and it is stopping me  from drinking enough – help!

Have you tried adding some fruit to plain water? Or some no added sugar cordial? Setting yourself some goals throughout the day to drink more can really help. For example, mark a spot halfway down on your bottle and vow to drink much by 11am. Continue this throughout the day and see how you feel!

What really happens if we do not drink enough water?

Dehydration can occur very, very easily and it can hinder the body from carrying out it’s normal functions. We will have less energy, feel tired, dizzy and have darkly-coloured urine. Always ask yourself – Am I feeling thirsty? If you are exercising, ill or even during warmer weather you will automatically need more to keep hydrated.

Some food contains water too – does that count?

Food can help with fluid intake but you should still aim to drink 2L per day. Food like fruit and vegetables have high water content and soups and stews can help us to top up our overall fluid intake and prevent dehydration.

Often when we feel thirsty we are already dehydrated. Maintaining adequate hydration helps maintain energy levels, focus, keeps skin clearer, aids digestion and can help prevent muscle cramps. 

Stay hydrated with our top tips, hacks and fun facts during the Good4U 4×4 Challenge!! Stay tuned!