The 4×4 Challenge

For each week of January, the Good4U team are challenging themselves and you to adopt one new simple, healthy habit designed to improve our overall wellbeing in mind, body and soul. The first challenge sounds simple but is often overlooked- hydration! We challenge you to drink at least two litres of water every day, plus we’ll look at how much water we actually need, how and why this can change from person to person and tips to help you with water consumption. 

Next, we invite you to take a deeper look at nutrition with the “30 Plant Challenge”, encouraging you to get 30 plants a week into your diet. This is great for micro-flora, mood, digestion, weight management and much more. If this sounds like a lot, don’t worry- we’ll be posting recipes, shopping lists, meal plans and advice to help you find your feet. 

For week 3 of the challenge, our hydrated and nourish bodies are going on the move! We challenge you to get 10,000 steps a day in if you can or 30 minutes of activity each day. Whether you enjoy walking and hiking, sea swim, home HIIT workouts, find something you enjoy doing. We’ll be looking at how movement affects the body, how to optimise your hydration and nutrition for increased movement as well and workouts you can do from home. 

Lastly, after our bodies feel great from our weeks of hydration, nutrition and movement, we’ll be looking into the mind, which is just as important to keep healthy for overall wellbeing. There are many simple, convenient exercises that can help our mental health, from breathing exercises, meditation techniques to positive affirmations and journaling to help organise our thoughts.

These four simple habits are simple to adopt and could greatly help your body, mind and soul. Let’s kick January off with great habits and start as we mean to go on for a happy, healthy and safe 2021. 

Follow us on social media and sign up to our newsletter for all the resources, recipes, videos and information you’ll need to do the 4×4 challenge, and don’t be a stranger, we want to hear your own tips, questions and advice to help spur others on too! 

Sign Up For the Good4U 4×4 Challenge

    Rubber Egg

    Make a rubber egg!

    You will need:

    A piece of paper
    A pencil
    An egg

    A tall glass
    White vinegar
    Food colouring (optional).

    Take some notes, using the pencil and paper, about the parts of the experiment.

    How does the shell feel?
    What colour is the egg shell?
    How does the vinegar smell?
    What do you think is going to happen?
    Are there any other observations you can make?

    Place the egg in the glass, then pour the vinegar into the glass making sure to fully cover the egg. If you have some food colouring add it now. Take more notes at this point.

    Is there anything happening to the egg?
    If you added food colouring what colour is the vinegar?
    Has the smell changed?

    Keep an eye on it and take notes each day. After 7 days remove the egg from the glass, rinse it off and make some final observations.

    What happened to the egg?
    Was your initial guess correct?
    Has anything changed, size, shape, colour, smell, etc?

    Paper Seed Bombs

    Paper Seed Bombs!

    You will need:
    Colorful paper, Newspaper, or other scrap paper
    Large bowl of water
    Silicone mould (optional)
    Blender or food processor
    An Adult

    First tear the paper in small pieces.
    Soak the paper in water for about 15 minutes
    Have an adult squeeze out the water and place the paper in a blender and blend until it is a pulp consistency.
    Squeeze out any excess water out of the pulp.
    Take some pulp and create a little cup in your hands or fill the moulds up half way with pulp, pressing down firmly.
    Sprinkle seeds on the pulp and cover to make a ball or fill the mould to the top
    Allow the bombs to fully dry, about 2-3 days before removing them from the moulds.

    Once the seed bombs are dry you can plant them or wrap them in cloth and give them to someone special!

    Homemade Lava Lamp

    Homemade Lava Lamp!

    You will need:
    A bottle/glass
    Vegetable oil
    Food colouring
    Alka Seltzer tablet
    An adult.

    Add the food colouring to 120ml (1/2 cup) of water.
    Pour the oil into the bottle/glass until about 3/4 full.
    Add the coloured water to the bottle/glass being sure to leave a few centimetres of space at top.
    Break up the Alka Seltzer tablet (do not put them in your mouth) into a few pieces then drop in a small piece. More can be added for a bigger reaction or when the bubbling starts to slow down.

    Home Grown Food

    Regrow Your Lettuce

    For this experiment you will need:
    A stump of lettuce
    A bowl
    A little water.

    Pour some water in the bowl then place the lettuce stump in the bowl. Make sure the water does not cover the lettuce, if it does tip some water out.
    Change the water each day and watch the leaves grow.

    Things to think about with this experiment:

    How long do you think it will take to start growing?
    Do you think it will grow to the same size as the original lettuce
    How many days was there clear growth?

    Why not try growing some other vegetables using the some method. These listed below can be started in water, but should be transplanted to dirt for full growth and harvest.

    Potatoes/Sweet Potatoes
    Why not try some others as well!

    Tips For Travelling With Kids

    Travelling with kids? Avoid the tantrums and become an expert by preparing yourself with these essential tips!


    1.Give yourself TIME!

    Travelling with kids can mean unexpected tantrums and toilet stops, among other things. The single most important piece of advice we can give you is to allow plenty of time to deal with the unexpected and get there stress free!


    2.Bring Supplies 

    Long journeys are no time to be worrying about your kid’s screen time- if you have a tablet/phone with some games or videos that will keep them entertained make sure you bring it. Trust us, you will be glad to have Peppa at your disposal near the end of a long boring journey. A new colouring book or travel game can also be a great distraction for tired children. 


    3. Don’t bring the kitchen sink.

    Although it’s tempting to pack everything you own in an attempt to be prepared for every possible scenario, remember that almost everything can be bought on your holiday. If you are carrying small children you don’t want to be laden down with excessively heavy luggage.


    4.Have a plan – but don’t over do it.

    You want to keep the little ones entertained, but you don’t want your trip to be regimented. Be prepared by making a list of possible activities for all kinds of weather before you go and then when you get there you can go with the flow and decide what you would like to do each day.


    5. Sustenance is key- bring lots of snacks

    Travelling whether by plane, train or car, with young children, snacks are non- negotiable. Stock up on healthy treats that  are low in added sugar to keep them fuller for longer without resulting in any sugar fuelled hyperactivity in the airport. You may also want to bring extra in case the local cuisine isn’t going to fly with your fussy tot.


    6. Keep calm and enjoy it!

    You are on your holidays after all! Prepare for as many situations as you can and don’t worry about the rest. If your child chooses the worst possible time to scream the place down, you will get through that too. Just stay calm, grab an ice cream and appreciate the quality family time while you can.



    Top Tips For Workplace Wellness

    Energy Balls Work

    Why encourage workplace wellness?


    It might sound too good to be true, but embracing wellbeing initiatives makes for a happier and healthier work life! It will create balance and encouraging people to get up from their desks once in a while helps them to come back refreshed and ready to focus on work.


    Easy ways to encourage workplace wellness: 


    Exercise : Research has shown that devoting work time to exercise can lead to higher productivity. 


    Walk or bike to work – If you live nearby why not leave the car at home a few mornings each week. If your commute is too long try parking around a mile from the office and walking a little each day.


    Yoga classes – Yoga works wonders for your mind and your body! Give it a try and see if you can get fitter and reduce your stress levels.


    Walking meetings – Head outside or walk around the building. Doing work while outside can be a very enjoyable experience and can increase creativity.


    Discounts for the local gym – this is great for employees who might not usually consider the gym. If the discount is for a specific local gym it also encourages people to socialise outside of work, while working out.


    Healthy Snacks- ditch the biscuits with your morning coffee and take it in turns with your co workers to provide healthy snacks. Nutrition plays a huge role in wellness, having something healthy to eat will help you to say no to snacks with high added sugar or fat content.


    Photo of Women Walking Down the Street

    Comfort food recipes to get you through the cold spell!

    Good4U Roast Vegetable Salad

    Unfortunately it doesn’t seem to be getting any warmer, and as the temperature drops we become tempted to fill our bellies with creamy soups, rich pasta dishes and cheesy breads.

    Instead of over indulging, why not satisfy your comfort food cravings with healthy foods. Foods loaded with vitamins, minerals and antioxidants to help your body boost its way through the chilly winter months. Read on to discover some of our go to favourite winter warmers foods, their nutritional benefits and some soul warming recipes.


    You just can’t beat a bowl of piping hot porridge on a winter’s morning!

    Oats are packed with nutritional benefits. They are rich in fibre which helps keep you feeling fuller for longer and helps promote a healthy digestive system. Oats contain beta-glucan, a type of fibre well known for supporting heart health, lowering cholesterol and also boosting immune systems which is essential this time of the year!

    You can also enhance the nutritional value of your porridge bowl with the toppings you add! Why not add a sprinkle of Good4U Apple and Cinnamon Super Seeds to boost your magnesium intake to help reduce tiredness and fatigue. Try our recipe here.

    Roasted Vegetables

    Bursting with vitamins, minerals and antioxidants, make sure to stock stock up on your green veggies this winter! Broccoli is packed with Vitamin C, an essential Vitamin for supporting your immune system while also promoting healthy skin. A serving of broccoli actually has more Vitamin C than a medium orange.

    Vitamin K is known to play a role in maintaining the skeleton. A deficiency in Vitamin K has been linked with a high risk of bone fractures, making it one to consider this time of year with the icy weather! Try our yummy Good4U Roast Veggie Salad

    Sweet Potato

    Not only a delicious and versatile vegetable, it also has an abundance of nutritional benefits. Sweet potatoes provide a slow release of energy, helping ensure a balanced and regular source of energy, without the blood sugar spikes linked to tiredness and fatigue. Sweet Potatoes are rich in Beta-Carotene which supports the normal function of our immune system while also supporting our eye health. They also contain Vitamin D, needed for maintaining bone and teeth health. Vitamin D is essential during the winter months due to our limited sunshine.


    Nothing satisfies a comfort food craving like a bit of chocolate and our delicious Good4U Chocolate Orange Bark is the perfect sweet treat!

    Get the recipe here 🙂

    Chocolate Orange Bark with Good4U Orange Protein Balls