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

Top 10 fruit and vegetables in Season this January

There are so many reasons to eat foods which are season! They taste amazing, their nutrition is optimal because they are fully ripe and fresh, it helps to protect our environment AND it can be cheaper! Win win! I have picked out (excuse the pun!) some of the most delicious fruit and vegetables which are in season RIGHT NOW!

  1. Kale: this veggie is fulll of iron, vitamin A, potassium, fibre and B vitamins and makes a yummy alternative to spinach.
  2. Butternut Squash: Ever tried roast Butternut Squash in a salad or soup? It is delicious and is full of some amazing nutrients like Vitamins A, C, E and B vitamins plus potassium and magnesium. Stock up!
  3. Potatoes: Ah the humble spud! Potatoes are low in calories, high in fibre and contain good amounts of potassium and vitamin C. They are extremely versatile and can be easily incorporated into a wide range of dishes.
  4. Beetroot: This is an extremely tasty and nutritious food to add to salads, sandwiches and other dishes. If you want to top up on potassium, fibre, folate, iron and vitamin C then this is the food you need!
  5. Carrots: Full of vitamin A and fibre and other valuable antioxidants, carrots are the perfect addition to your shopping trolley. Plus they taste incredible when roasted!
  6. Parsnips: These are another root vegetable which are so tasty when roasted or pureed! Parsnips contain a good source of vitamin C, folate and manganese plus plenty of fibre to keep digestive systems healthy.
  7. Seville oranges: These fruits are delicious and nutritious! Oranges contain lots of Vitamin C, potassium and B vitamins. Why not add them to a smoothie or pop some segments into a fruit salad?
  8. Apples: the perfect healthy snack! Apples contain an abundance of nutrients plus are high in fibre to keep us fuller for longer. They taste absolutely delicious at this time of year.

Keep an eye on our recipe page for some delicious ideas on how to incorporate foods which are in season into dishes for all the family!

There are some AMAZING nutrients in your Christmas Dinner!

Nutrients in Christmas Dinner

Nutrients in Christmas Dinner

Normally when people think of their Christmas dinner they are excited but know that at the end they will be half asleep on the couch too full to move but still with one hand in the Roses tin beside them.. sound familiar?!

Did anyone ever think of the health benefits of their Christmas dinner? If not, read on, you could be pleasantly surprised!

Turkey: the lighter coloured meat on turkey is a great source of easily absorbed protein. Choosing the lighter coloured meat also ensures you do not consume as much fat. The darker coloured meat and the skin contain a higher fat content but if you enjoy them go ahead – it’s one day of the whole year remember!!

Brussel sprouts: you love em’ or hate em’! If you’re like me and you ADORE  a good brussel sprout then congratulations because you’ll be stocking up on valuable nutrients like vitamin C to boost immunity, folate for DNA synthesis and repair and fibre to keep our digestive systems healthy. All hail the humble sprout!!

Carrots: contain beta carotene which is needed in the body to make Vitamin A. Vitamin A can help with our vision. Carrots are also a great source of fibre.

Roast potatoes: SPUDS!! Potatoes are a source of potassium which helps with muscle contraction, healthy blood pressure and fluid balance in the body. These are a source of both fibre and vitamin C. 

Cranberries: Mmmm I’m dreaming of them already!! Cranberries are packed with antioxidants to fight free radicals in the body, keeping us healthier and free from disease. Why not make your own cranberry sauce this Christmas? By doing this you can control exactly what goes into it and reduce the sugar content in comparison to shop- bought varieties!

Parsnips: Delicious roasted parsnips are filled with valuable fibre, potassium and vitamin C! Plus they are so tasty!

Smoked salmon: This is a brilliant source of Omega 3 fatty acids which are so important for healthy brain function in particular. Smoked salmon is delicious AND healthy! Bonus!

Now, don’t go mad on Christmas Day and tell everyone you’re eating 5 plates of dinner because it’s full of nutrients. It’s just nice to know we are getting some pretty amazing nutrients from our lovely Christmas meal. As I said before – it is ONCE a year, enjoy it!

Have a very Merry Christmas and a happy and healthy new year!