You know how everyone likes to be right all of the time? Ever hear people arguing amongst each other whether a certain food is healthy or not and neither wants to admit defeat. Our dietitian Michelle has debunked the truth behind the common myths so hopefully now these arguments and disagreements will come to an end.
1) Myth: Consuming large quantities of protein results in large biceps.
Truth: Unfortunately this is not the case. To see noticeable changes in body composition it is crucial to be consistent with an effective strength training and nutrition plan. The recovery window is ideally within 15 minutes post workout and should consist of 0.5g protein and 1g carbohydrates per kg body weight. Too much protein is either used as energy, excreted from the body as waste or converted to fat. I have provided below a few examples of carb and protein portions.
2) Myth: Supplements and pills help to improve performance.
Truth: Vitamins don’t provide energy, food does. It’s not advisable to rely on supplements to meet your requirements. A multi-vitamin might help your body to release the energy stored from certain food groups like carbs and protein, but it won’t give you a magic energy boost.
3) Myth: Cereal bars are a healthy option for a snack.
Truth: The majority of cereal bars have just as much sugar and fat as biscuits and chocolate so do not be fooled. You should aim for the 10:10:6 rule – a bar that contains <10g fat/100g, <10g sugar/100g and >6g fibre/100g.
4) Myth: Breakfast biscuits are a good option if on the move:
Truth: There’s a number of products on the market that claim to be a suitable part of your breakfast but in fact the carbohydrate content of these biscuits is 64g/100g of which 25g is sugar (compare that to porridge which has 1.1g/100g of sugar and Weetabix which has 4.4g/100g of sugar.
These biscuits have a similar sugar content of sugar to a cupcake or other biscuits - remember the ratio is 64:25/100g.You wouldn’t dream of eating biscuits for your breakfast… Would you??
5) Myth: Yogurts are not good 4 me as they are high in sugar:
Truth: Yoghurts can be good for you – they are a valuable source of protein, calcium and zinc, which are good for the bones and immune system. But unless you go for natural ones, they often contain things that are not so healthy, particularly added sugar. The majority of yoghurts will have more than 10g sugar/100g, but it’s important to remember that a large contribution of this sugar is natural coming from milk and fruit sugars. These natural or 'intrinsic' sugars usually amount to about 5-7g and don't have as strong an effect on blood sugar levels as added or 'extrinsic' sugars or (added sugars).The closer you can stick to the 10g/100g of sugar the better. But the natural sugar in fruit is more acceptable because fruits have many other benefits, such as being rich in vitamin C and fibre
6) Myth: Only professionals should drink sports drinks.
Truth: No matter what level - every athlete needs to remain hydrated. Water is ideal if your workout is less than an hour. Sports drinks provide carbohydrates and electrolytes which help muscles perform at their peak for endurance events or in hot climates. Water losses of as little as 1-2% have been shown to decrease performance by 10%.
7) Myth: Eating carbohydrates results in weight gain.
Truth: A carb rich diet will help to fuel the body and the brain before, during, and after workouts. They won’t make you fat, it’s the extra calories that will. Athletes should opt for wholegrain varieties of carbs to ensure adequate recovery and to supply muscles with readily available energy during a workout.
8) Myth: Coffee will dehydrate you!
Truth: In large doses, caffeine can have a diuretic effect but it will not dehydrate you. If you're a habitual user, it's likely that any effect on urine losses is minor. Research has shown that caffeine ingestion can be an effective ergogenic aid for endurance athletes when taken before and/or during exercise in moderate quantities (3-6 mg/kg body mass).
9) Myth: It’s fine to skip breakfast
Truth: Breakfast is as important as it’s made out to be. In fact when you skip breakfast, it may lead to an up-regulation of appetite (i.e. you feel hungrier) and this may lead to weight gain over time. It has been shown that those who skip breakfast tend to have a poorer quality diet. I have provided below a few options to kick start your day
- Jumbo porridge oats made with water and milk and topped with 2 tbsp. of Good4U seeds and fresh or dried fruit.
*These seed mixes contain a mix of pumpkin, sunflower, chia and quinoa which are all high in essential nutrients for promoting health metabolism such as selenium and magnesium. They are also high in fibre and protein which help to keep you fuller for longer.
In Tesco Ireland stores all Good4U Roasted Seed Pots including Multi Seed Mix, Pumpkin Seed Mix, Sunflower Seed Mix and Chilli Seed Mix are on a €1 Off offer until September 20th. Pop down to your local Tesco Ireland store to pick up your roasted seed pots and start adding a boost to your meals.
Elsewhere, in Sainsburys stores across the UK, Good4U Lentil Sprout Mix are on offer for just £1 until September 17th.
The time has come and the 4 weeks have been completed meaning our Ricardo has finished the ‘Be Healthy, Be Happy Project’ and he is so excited to tell you all about it that this paragraph is going to stop right here.
Hi guys, how are you doing?
If you don’t know or just got here and this is the first post you are reading about the ‘Be Healthy, Be Happy Project’ - I have just finished a 4 week challenge of eating healthy! With the help of our dietitian, Shelly, I was given tips, advice, meal planners and shopping lists to help me get through this last month.
So far these 4 weeks have been great for me and for my body and at the end of the project I can tell that it is possible to eat healthy without losing the passion for food and flavour.
I have also noticed a lot of good changes in my lifestyle – I sleep better during the night, I wake up more alert every morning, I feel less tiredness during the day and I have way more energy which allows for a better out when I go to the gym.
And what do all those changes have in common? My diet!
It takes just a little bit more work to be a healthy person – you just have to watch everything you buy and cook. It’s not that hard! I learned a lot during these 4 weeks too and I want to share with you some of my brand new acquired wisdom!
1. Always have a list – so far, the best tool I used during these 4 weeks was my shopping list. Shelly gave a big list of foods that I could buy and all I had to do was think a little bit and create meals from them.
2. Stick to your list – you may think that this one should be with the number 1, but no. You can have a list, but if you don’t stick to it, your list is pointless.
3. Plan your meals – you can do that before or after you go to the supermarket. I prefer to plan my meals after my shopping trip to base them on what I actually bought.
4. Be active – don’t hesitate to go for a walk with your friends or walk to work. If you are a member of a gym, try to go at least 4 times a week. Go for a cycle if you have a bike, and if not, walk to town instead of taking the car. All exercise counts.
5. Love protein – one of my first complaints to Shelly was that even having breakfast every day I felt very hungry during the morning. She advised me to include protein in my breakfast (I included 2 eggs – boiled or scrambled) and it worked. I go from breakfast to lunch with no problem and no rumbling tummy!
6. Don’t eat late – before the project I used to eat very late every night. My dinner used to be around 9/9:30pm and it wasn’t good for me. I confess, I am still eating dinner somewhere between 7 and 7.30pm, a vast improvement but still a little later than the common dinner time of 6 – 6.30pm in Ireland. By eating earlier, I can see the difference already – I don’t go to bed feeling heavy and bloated.
7. Drink plenty of water – I love water, so it wasn’t a problem for me, but even loving it my consumption per day wasn’t 2 litres as it is advised. What did I do to change it? I now go to Tesco every morning before work and buy a 2 litre bottle of water. I tell myself I have to drink it during the day and I do. At the beginning it was hard, but after 2 weeks my body got used to it and now, drinking less than 2 litres per day is not an option anymore.
8. Take time to cook – Before you start to cook, make sure you have the time. There is nothing worse than planning a meal and to be in a rush to cook it. If you don’t have the time, go for something simple and easy to prepare.
9. Eat in portions – who says you cannot have chocolate, sweets, soft drinks or even junk food? You can, but in controlled portions. If you always eat healthy, there is no harm to eat bad stuff (in small portions) sometimes. You don’t have to become a green-crazy-vegetable person (nothing wrong with them by the way) to be a healthy person. It’s all about the portion and proportion.
10. Buy Good4U products – Good4U products are healthy and full of goodness and they add an extra crunch to any meal you have. They are really good, and I’m not just saying that because I work here!
With Ricardo's 10 tips, we hope you take them on board and realise just how easy it can be for someone to change their lifestyle, even just a little. It's all about taking the small steps on the road to an improved lifestyle.
Last weekend, August 29th – 31st, the Good4U team took a trip to The Big Feastival, a foodie festival which takes place in Alex James’ back garden at his farm in the Cotswolds. Together, he and Jamie Oliver have created a fun filled weekend of food, music and entertainment for all the family to enjoy.
Good4U had the opportunity to meet many wonderful people, some who are already customers and some who are sure to be new customers. Speaking with each and every one of you was truly a wonderful experience.
Check out some of our highlights from the show:
For more photos of the Good4U team at The Big Feastival, head over here!
Our ‘Be Healthy, Be Happy Project’ is still running and Ricardo has just finished his 3rd week. At the time you read this, he will be doing his 4th and last week of the project. Cool isn’t it?
Let’s see what he has to say?
Hi guys, how are you all doing?
Another week of the ‘Be Healthy, Be Happy Project’ has passed by and I couldn’t be happier with the results. At the end of the 3rd week I can say that eating healthy is definitely not easy as you may think, but it’s also not as hard as it seems to be. Going to the supermarket with a healthy shopping list on hands seems very normal to me now that go without it seems a little bit weird.
I believe I can say that I have incorporated some foods and superfoods that I have been eating for the past 3 weeks in my diet for good now. I can’t imagine my shopping list without avocado, feta cheese, sweet potato, beetroot, hummus, and of course, Good4U products. So far my favourite is the Quinoa Sprout Mix and Lemon & Pepper Seed Mix – they add crunch, flavour and goodness to any meal!
As you can see on my ‘meal planner’ I wasn’t the best of the class this week. One of my colleagues from Good4U HQ left us to go back to uni and we had a ‘special’ lunch to celebrate it: burgers! See, we are not all about healthy foods and superfoods, we eat junk food too (not too much, not always, but we surely do). After all, it’s all about a balanced lifestyle, with the keyword being balanced.
This last week I tried a few new recipes and so far my Chicken Stroganoff was the best one! It had spring onions, tomatoes and Good4U Lemon & Pepper. I forgot to buy ‘Good4U Lentil Sprout Mix’ (shame on me) but I’m sure it would go well with this recipe (I will try it again soon and this time with Lentil Sprout Mix).
As a healthy and easy option for lunch, I opted for smoked salmon sandwich. Shelly advised to swap the white bread for brown bread, because white bread has nothing good to offer when it comes to nutrition and vitamins.
Besides the brown bread, there is nothing new to my shopping list for the 4th week.
I’ll see you all next week to round up my journey!
Week 2 has come to an end and now it’s time for Ricardo (or Ricky Martin as we kindly like to call him) share with us the challenges and joys he has faced this last week.
Hi guys, how are you keeping?
This last week I didn’t have The Fleadh and all the street food around my house to tempt me, so I did really well indeed. As I said on my previous post, my shopping list this week was very similar to my first one (including the feta cheese, which I bought this time and oh yes, it is really good!) but with some new items added on it: pesto, hummus, smoked salmon and turkey instead of chicken.
I must say, swapping my beloved chicken for turkey wasn’t easy, but in the end the turkey showed itself as a really good meat option.
I have cooked really nice and delicious meals this week, but I don’t want to annoy you talking about all of them, so you can see ‘em all here.
As with the previous week, I tried to have a different lunch to my dinner and I did well. I may have had similar meals, but they were never exactly the same, which was really good! I can feel now the difference in not having to have the same meals over and over again. It’s just so much more fun!
I promised you last week that I would cook some Good4U Recipes too and I did. I started my week cooking our Good4U Salmon & Pesto and oh man, it was so good! If you never tried it, please do, you won’t regret.
I also put myself in Shane & Shelly’s shoes and tried to make my very own recipes. I came up with this lovely Super Salad made of cucumber, beetroot, mango, feta cheese, smoked salmon and Good4U Quinoa Sprout Mix. I also cooked a delicious and very filling Spanish Frittata with sweet potato and Good4 Lemon & Pepper and to celebrate my Italian heritage I cooked my favourite, a Caprese Spaghetti! It was feta cheese, spring onion, tomatoes, smoked salmon, pesto and Good4U Super Sprouts.
It was the first time I cooked a Caprese Spaghetti and it was so good that I will have it again.
Apart from the cooking, my new diet has also started to show its results. Now, I feel so much more alert in the mornings, I don’t feel that unbearable hungriness I was so used to feeling, I find it so much easier to fall asleep (and my quality of sleep has improved too) and even my working out has improved! I can face 1h of working out and 30m of swimming with no problem at all.
For next week, I will try few new recipes and cook another one or two Good4U’s.
That's right, we're going to be out and about and joining the festival goers of The Big Feastival hosted by Jamie Oliver and Alex James between August 29th and 31st.
We'll be serving up some awesome breakfast choices including a Super Meusli and a hot option of Super Porridge as well as a lunch choice of a Super Salad with great fresh ingredients. To wash all this down, we'll have powerful super shots of Wheatgrass, Apple and Lime.
If you're going to be at The Big Feastival, make sure to stop by and say 'Hi' and get some nutritious, tasty food!
Be Healthy, Be Happy Project - Week 1
Seems that our Ricardo has done well on his first week of the ‘Be Healthy, Be Happy Project’ and there is no one better than himself to tell us how it was.
Let’s ‘hear’ what he has to say.
Hey guys, how are you keeping?
So, I survived the first week of the ‘Be Healthy, Be Happy Project’. It wasn’t as tough as I thought it was going to be, but it was by no means easy. I faced some challenges along the way and it was difficult to resist them and say no.
The biggest challenge of all was that Sligo was hosting The Fleadh; the biggest Irish Music Festival on earth and it was all happening right in front of my house (I live in the centre of town). The challenge that came with this, was of course, with a large music festival and massive crowds of spectators descending on the town centre, there are dozens of street food vendors dotted around the town. (Albeit, really good, tasty street food with a huge variety). I didn’t even have to leave my home to be tempted by the street food, the smell just flowed in through the windows.
Ah, that smell. Yup, it was hard as you can imagine.
I did my shopping following the shopping list Shelly gave me on Monday and I have to be honest and admit that I didn’t follow it 100%. I didn’t buy Feta Cheese as I was supposed to and bought Irish White Cheddar instead and didn’t buy Spring Onion either. I really did buy all the other ingredients though.
On Monday I had a lovely healthy and really filling up dinner. It was grilled chicken, roasted sweet potato with avocado, cucumber, salad leaves, Good4U Super Sprouts and tomato salad. I had a new experience with this meal. For me and other Brazilians, avocado is not usually eaten as part of a savoury meal so it was nice to experience it in a different context away.
For lunch time at work, I usually bring some leftover dinner from the evening before with me but Shelly advised me to change it a bit and try to have different lunch & dinner, so on Tuesday my lunch was roasted sweet potato, tomato and cucumber salad with Good4U Super Sprouts, one toast with a generous slice of cheese and one banana.
I don’t want to annoy you with every single meal I had this week, so I uploaded my meal planner and you can see it here.
Shelly spoke with me on Wednesday asking how it was going and I made the usually complaint as I always do: I was feeling really hungry in the morning. She asked to see what I was having for breakfast and it was just cereal with milk and one pot of yogurt (50g). She advised me to also include 2 scrambled eggs or boiled eggs on my breakfast too.
I did and it worked!
She said it worked because eggs are full of protein and protein keeps you full for longer.
So far the whole week was really good and I didn’t feel really hungry during the day either which was a surprise as I’m often feeling hungry as little as an hour after finishing a meal. I haven’t had to rely on an after dinner snack either to get me through the evening. I used Good4U products in every meal and guys, it’s not just because I work here, but our products add an extra crunch and goodness that is totally worth it!
I eventually gave in to temptation as I could no longer resist the street food at the weekend but it wasn’t the usual burgers, chips and hot dogs that are usually on offer. There were some really good spicy chicken noodles, oysters and smoked/barbecued meats.
For the second week, I’m following a new yet similar shopping list and will be cooking one of the Good4U Recipes too!
See you all next week!
RELATED: Good4U Be Healthy, Be Happy Project
Here at Good4U we have a motto that you may be familiar with – Be Healthy, Be Happy.
We are confident that if you manage to eat well and maintain an active lifestyle you will inevitably feel healthier, and as a result will be happier! In theory we know this makes perfect sense and is quite simple but then life gets in the way and putting this into practice can become quite a task.
For this reason we are running the ‘Be Healthy, Be Happy Project’ for the month of August. Our in house dietitian Shelly is the brains behind the project. She will use all her knowledge to help Ricardo, our ‘guinea pig’, to improve his level of happiness by being a healthier person.
From today on, Ricardo will begin his quest to adopt a healthier diet and lifestyle based on Shelly’s tips and of course, he will include our awesome Good4U products in his daily meals and will try out many of our recipes!
Ricardo is a lucky guy, as he has Shelly to advise him on all his meals over the next month (unfortunately she hasn’t agreed to do the cooking though). We invite you to come on board with us and do it too! You will have full access to all his meal planners, shopping lists and all the tips that Shelly has provided. Also, if you want Shelly to help you, drop her a line. She absolutely LOVES to help people!
Now, let’s introduce you to Ricardo.
Hi, my name is Ricardo and I’m a member of the Good4U team. You may or may not know me already, as I’m featured on the ‘Our Team’ page on the website, but let’s assume you have no idea who I am.
I’m a 25 year old Brazilian graphic designer and I have been working at Good4U for a little more than a year. Before moving to Ireland, I had never been away from home and even went to college in my own home town, so I always had mum looking after my meals and my diet. However, since I’ve left my hometown and country, I’ve being forced to fend for myself and have come up against a big stumbling block: the kitchen!
I could easily have chosen to eat really badly and believe me, I would love to, but I knew that it wasn’t the best option for me and for my body, so I’ve chosen to eat better and started to cook for myself. It has been a great adventure so far and I even have made some progress along the way.
Now I can cook more than 3 things but not much more! Until now I’ve being fairly limited with my meal options and perhaps eating the same variety of meals over and over isn’t as healthy as I first assumed – that’s why Shelly is going to help me add variety and help me maintain a healthy, balanced diet ensuring I get all the nutrients and vitamins I need to remain healthy.
I have never done this before in my life, so Shelly took easy on me for the first week and didn’t change much of my diet, but I can’t guarantee this for the next 3!
Not to forget, I’ve been always a very active person. I like to swim, go to the gym, going for long walks, running and I cycle a lot, so you could say I’m fairly active! But I’ve never connected my exercise routine with a healthy balanced diet.
Here at Good4u, people are always talking about healthy food and healthy diet, so we came up with the idea of using me as the ‘guinea pig’ for this project. From now on, every week you will see me here talking how the ‘Be Healthy, Be Happy Project’ is working for me. I’ll share with you my meal planner, my shopping list, new recipes I may create along the way and any tips Shelly gives me, I promise.
Wanna do it too?
You can see (and download if you want) my first shopping list here and also download the template of it to make your own here. I’ve also created a meal planner to help me organise my meals, you can download it here.
See you all next week!
Good4U Super Sprouts feature in Yours Magazine as a 'Health Watch' product!
Grab yours now from Sainsburys Or Tesco stores nationwide and give your meals an added health boost.