Good4U Blog

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Wednesday, 30 September 2015 By Good4U

Good4U scooped GOLD at the Innovation Awards at lunch! with Super Bites, the new healthy and delicious snacks for kids developed by Good4U dietician and nutritionist Shelly Butler!

55 products were entered into the Innovation challenges at lunch! 2015 and were voted on by visitors to the show, made up largely of leading food industry buyers.

15 finalists had the chance to pitch why their product is the most innovative and following Good4U family member Laura O’Sullivan pitching Super Bites, the judges agreed that they are a great product made with innovative methods and ingredients!

Super Bites are the first of their kind, healthy snack for kids made from all natural ingredients. We hand pick only the highest quality dates, raisins, sunflower seeds, chia seeds, natural freeze dried fruits, a flavourless seaweed extract and cold press them into delicious little treats, full of goodness. The seaweed extract ensures a great source of calcium, needed for the maintenance of your little one’s healthy bones and teeth.

Super Bites have absolutely no added sugars or syrups, no nut, no gluten and no dairy so they are perfect for all lunchboxes, travel and snacking occasions!

Super Bites will be available in a store near you soon! Keep up to date with Good4U news by following our Facebook, Twitter and Instagram!

Tags: News/Press 
Friday, 11 September 2015 By Good4U

Our healthy Super Seed Snacks are sitting happy at the KML open in Zandervoort, Holland as we speak! The perfect healthy snack to nourish and provide slow release energy! 

Tags: News/Press 
Saturday, 29 August 2015 By Good4U

Lunchboxes these days often consist of a staple sandwich, something that you want them to eat (fruits) and something that you think that they would want to eat (sweet treat).

But treats don’t have to be food items. It’s a good idea to treat with non-food items so that children don’t make the tie at a young age of food as reward…this can lead to problems well into adulthood.
Food can be both enjoyable and healthy and you can include something fun, interesting and inexpensive as a treat for their first day. Non-food treat ideas to pop in a lunchbox are a yoyo, a small rubber ball or a new hair tie or pack of crayons.

Healthy Sandwich Tips
Breads – Bagels, ciabatta and tortilla wraps are staple sandwich vessels these days but when it comes to nutrition and calories your best off to give your kids sliced wholegrain pan…plus it’s easier for them to get their little mouths around.

Spreadsstick to thin spread of low fat butter rather than runny spreads like mayo and ketchup.
Fillings – Use lettuce, rocket or sprouted seeds to get those greens in and make them strong. Stick to less watery salads like seeded cucumber, grated carrot and radish… and if using cucumber or tomatoes remove the seeds.

Add some protein with a slice of cheese, chicken or ham and a sprinkle of seeds for crunch.

We love this “Squash it Sandwich” from Jamie Oliver!

Something Sweet
Start off as you mean to go on… their favourite fruit, some raisins and a chocolate coated rice cake is a great chocolatey treat without too much added sugar.

Hoping everyone has a happy and healthy first day of school this year! x

Tags: News/Press 
Making Back to School Good4U and Good for Your Kids
Friday, 28 August 2015 By Good4U

Good4U family member Bernie Butler recently did an interview with the AIB Business team. Read her advice to people starting out in business, her favourite motivational quote (which is ingrained in the Good4U team) and where this inspiring woman gets her ideas  - Interview

Tags: News/Press 
Monday, 24 August 2015 By Good4U
It always makes us really happy here at Good4U to see the different ways that people incorporate our tasty roasted seeds and sprouted seeds into their meals. They are such a good way to add high nutritional value to your meals, especial if you’re somebody with a big family to feed or have little time when you're hungry.
Indy Power, creator of Little Green Spoon has some really lovely ideas that we wanted to share with you. You can follow the link to her page for the full recipes :)

Japanese Citrus Mushroom Salad

Hazelnut, Basil and Kale Scramble


Clean Green Falafel

Super Snack Bars

Tags: News/Press 
Healthy-and-Nutritious Food-Little-Green-Spoon
Friday, 21 August 2015 By Good4U

Our delicious Super Seed Snacks are now available in Boost Juice bars across the UK! There are five flavours to choose from and we’d love to hear which your personal favourite is?

They are a great pre/post exercise snack or for giving you an extra energy boost if you need it for your day. They are free from nuts, dairy free, gluten free and wheat free and most importantly they taste amazing!

The perfect healthy energy boosting snack to go with your Boost Juice :)

Tags: Product launches 
Healthy Super Seed Snacks in Boost Juice
Wednesday, 19 August 2015 By Good4U
Sligo, the home of Good4U, hosted the Fleadh Cheoil for the second year running last week. An estimated 400,000 locals and visitors filled the streets, cafes, pubs and beaches of Sligo and helped make it a great week.
There was an abundance of music, food and fun on the streets of Sligo and inside the great cafes and pubs that Sligo has to offer. The Sligo Fleadh committee have reported that 250 events took place and in excess of 8,000 competitors took part in the All Ireland Fleadh competitions.

President Michael D Higgins opened the Fleadh with a naturally eloquent speech and Good4U’s Bernie Butler had the pleasure of meeting him personally and showing him around the stunning gallery at The Model. The President was presented with a beautiful bowl by woodturner Matt Jones.

To find out more about this year’s Fleadh Cheoil on the official Fleadh site.

Amazing Fleadh Cheoil illustration by artist Annie West.

Tags: News/Press 
Sligo Fleadh Cheoil 2015
Wednesday, 12 August 2015 By Good4U

Often what we wear can have a huge effect on how we feel and therefor how our day goes. We teamed up with Dorothy Perkins to deliver you some tips for wellness in the workplace and keep you feeling your best. This one is for the ladies…

Having a great wardrobe lends itself to inevitable self-confidence. If you can reach into your wardrobe and feel happy with whatever you pull from it, you’re destined to feel great for the rest of the day. So making sure your capsule clothing collection is filled with pieces you love is an important part of channelling a super-confident you – especially at work.

Workwear Style

Going to work in an outfit you feel amazing in can really increase your confidence, which in turn increases your productivity. Surely you can recall a time at work when your outfit has boosted your confidence? Maybe you’ve worn a new pair of high heels to an important meeting or slipped into a smart blazer ready for a big presentation. Maybe you see every week through in your trusty pair of comfortable skinny jeans or maybe your wardrobe is filled with work dresses to make Monday-to-Friday a little less drab. Whatever your workwear style, if you feel confident in your clothes, you’re doing it right.

Prep Yourself

There’s nothing worse than waking up (especially late) and rummaging through your wardrobe for something to wear. With the clock ticking before you have to leave for your train, you start to panic about what to wear for work that day, with all kinds of clothes being flung over your shoulder forming a huge reject pile on the floor, before grabbing any old thing that doesn’t need ironing (no time for that!) and throwing it on in a mad rush.

We’ve all been there. It leaves us feeling self-conscious and unhappy with our outfit choice for the whole day, meaning we don’t feel up-to-scratch if we’re roped into a last-minute meeting. Let’s start avoiding this horrible feeling altogether, and let’s start getting organised.

Having your workwear outfit picked out and ready to put on in the morning will save you a whole lot of hassle. Even if you’re tired after a long shift, just spend five minutes choosing your outfit for the following day. Iron it. Choose a pair of shoes to wear with it. Pick out jewellery to match it. These things will make for a positive start to your day and you’ll feel wonderful stepping out of the house.

Starting the day off with an organised frame of mind will give you heaps of confidence for the rest of the day, meaning you’ll get loads of work done – and with a beaming smile on your face. Hello, pay rise!

You can check out the Dorothy Perkins Blog here for more tips on wellbeing in the workplace.

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Thursday, 06 August 2015 By Good4U

We all know that eating a nutritious and balanced diet and keeping active aids in long-term health and wellness. Pairing a healthy diet with regular exercise will show optimum results reflecting in your fitness, mood, energy and phsycal form.

Dave Donaldson is a leading fitness expert and founder of Prestige Fitness based in Manchester. His team’s no messing approach has helped hundreds reach their goals including some well-known names such as Tulisa.
We asked Dave some questions that we thought would be helpful to the Good4U team and community. Find out what he had to say! :)

How much exercise is too much exercise?
Exercising every day really is healthy. But exercising 5 days a week is smart and can give your body the best chance of progression. People ask how much exercise is too much, well our answer would be... what type of training is it you are doing?

Cardio - Is a very general form of exercise, people run, people swim and people do exercise classes. Because the intensity of most cardio is mild to high and generally targets breathing, it is easy to repeat up to 7 days a week without great soreness. Plus once you start exercise regularly, your tolerance to intensity and endurance shoots right up in no time.

Weight Training - Is muscle specific and isolates body parts and in my opinion is way more demanding of the body in most instances. After a cardio session we tend to feel tired, after a weights session we tend to feel drained. This is because weight training works both cardio and resistance at the same time, so you burn twice the energy.

If you are just trying to keep in shape and live a healthy lifestyle, I would recommend training 5 days a week. 3 Weight training sessions and two cardio sessions to keep the balance. This will ensure you don't over train and hit all the areas you need to.

How many times a weeks should you exercise?
It’s relevant to what your goals are. Are you trying to get fitter or trying to get stronger, or both? Getting fitter can easily be achieved by doing cardio 3-4 times per week, very normal. Getting stronger requires a little bit more commitment to exercise as you have to train all your muscle groups independently. In order to cover all muscles at least once throughout the week, it’s best to do two primary muscle groups per session 3-4 days per week and then a separate cardio session too. For optimal results, whether you are a gym newbie or seasoned fitness fanatic a safe 3-5 times per week will get you stronger and fitter. But if you want very good results you have to put the time in and make it a solid 5 days a week, 4 weeks a month.

If your muscles are tired, should you push yourself through or rest?
I love this topic because I get to use the wise words... "Just listen to your body."
There really is no right or wrong reason for this. It’s based on your energy levels and the way you feel on that day. For example some days my arms are sore but I need to work chest or shoulders, and I feel like I should rest for a day first. Or some days I feel it feels doable, so let’s go for it. Listen to your body, if something feels right do it. In 2015 more people are training twice a day than ever, you don't have to be an athlete anymore.

In terms of a healthy training structure, you have a few options. Train 5 days a week, Monday - Friday and have the weekend off. It’s good and allows your brain to switch off at the weekend too. Train one day on, one day off to heal through the week. This is an old school format, I would say its best for true beginners, but then step it up as you go further into your training. Or do 3 days on and have the 4 day off. This tends to be a great training structure most people do as it strikes the balance.

A special thanks to Dave for taking the time to give us some great tips! Keep an eye out for more and if you have any questions for Good4U Dietician Shelly and Fitness Expert Dave…drop us a mail to or catch up with us on Facebook, Instagram and Twitter.

Find out more about Dave and his team at

Tags: News/Press 
Tuesday, 04 August 2015 By Good4U

We recently had the pleasure of getting to know Dave Donaldson from Prestige Fitness. Dave and his team at Prestige Fitness have amazing enthusiasm for fitness and healthy living, the kind of enthusiasm that you can feel rubbing off on you. So we’ve decided to team up and deliver some heathy eating and exercise tips to you guys!

Prestige Fitness is the Leading Personal Training Company home to some of the best Personal Training programs in the world. Prestige offers personal training across London, Manchester and LA and is expert in all things Fitness. They believe you can always get the results you want; you've just got to actually want it! 

Prestige offer life changing programs that are responsible for some of the best bodies we see in fitness, and focus entirely on getting you to be the best version of yourself. "The Prestige Standard"

Founder David Donaldson Says “We want results, we want them now! And yes you can get them, but just focus. You really have to get in the Fitness Frame of Mind, which means ditch the excuses, ditch your roller coaster diet and just focus on yourself. Get selfish for a change and you will get the results that you want, it really is that simple. The bodies you desire are all just a result of hard work and routine. Do it now and be the best version of you”.

Whether your main aim is to feel fitter, to tone up or to get some great tips that will improve the exercise routine that you already do, keep an eye out this week for some really useful information from Dave that we can all use.

If you have any exercise or healthy eating questions that you would like answered by Dave and Good4U dietician Shelly, we would love to hear from you! Mail

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