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!
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
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
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 :)
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.
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.
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.
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.
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 email@example.com or catch up with us on Facebook, Instagram and Twitter.
Find out more about Dave and his team at www.prestigefitness.co.uk
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 firstname.lastname@example.org.
Energy and macronutrient needs, particularly carbohydrate and protein, must be met during training and competition to maintain body mass, recover energy stores and provide adequate protein for tissue growth and repair. Whatever exercise is performed, there will always be some carbohydrate used. The longer or harder the exercise, the greater the demands placed on carbohydrate stores to maintain the desired rate of ATP re-synthesis. Consequently, without adequate muscle glycogen reserves, the ability to perform high levels of work is markedly impaired.
The traditional carb loading method has been replaced with a tapering of training and an increase in carb intake over the 3-5 days prior to the competition. Up your carb intake to about 70% of overall energy intake to help build your glycogen stores by consuming between 7-10g carbohydrate/kg.
Eating a carbohydrate rich meal 3-4 hours prior to exercise increase glycogen stores in the muscles and liver. Eating too close to an event can lead to an upset stomach or can negatively interact with your body’s natural insulin response. Opt for things like:
- Whole grain bagel with almond/peanut butter with banana and honey
- Weetabix or muesli with a piece of fruit
- Porridge oats with milk, blueberries, and yoghurt
Bananas are a popular race day fuel, and for good reason—not only are they portable, but the potassium can also help stave off cramps.
After each lap you should aim to consume carbs at a rate of 1g per kg within 30 minutes for adequate replacement of glycogen stores. The biggest school boy error made is the recovery plan. After each lap a 3:1 carbs to protein ratio is generally a good combination. The carbs help you to refuel and replenish your glycogen stores while the protein repairs the muscles. The following examples provide approximately 50g carbs and 10g protein:
- 2 x 200g of fruit flavoured yoghurts
- Bowl of cereal with milk
- 1 x yoghurt and cereal bar
- Sandwich with protein filling such as meat, cheese or tuna
- 350ml smoothie or milk shake
Considerable care should be taken to ensure adequate hydration before, during and after exercise to avoid thermal distress. Hydration strategies should be individualised. Drinks used for exercise lasting more than an hour should include sodium. Isotonic drinks contain carbohydrates and electrolytes at levels that are acceptable before, during and after most sports. Over-hydrating and under-hydrating your body will inevitably compromise athletic performance. Excess water consumption can cause an overly diluted level of sodium and electrolytes in the blood which increases rick of muscular cramping, stomach discomfort, bloating, and extra urine output.
Balance is likely to be at a fluid intake not much > 500ml/hr in most situations, unless predicted losses are very substantial. Aim to consume a minimum of 2.5L of water per day and limit your intake of dehydrating drinks such as excess caffeine and alcohol.
: Drink a minimum of 2.5 litres per day and limit intake of caffeine and alcohol in the week running up to the event. Consume 5-7ml/kg of fluid such as water or sports drinks at least 4 hours before exercise.
: Consume approx. 150-250ml of fluid every 15-20 minutes during prolonged exercise
: Start rehydration immediately after each lap to ensure fluid intake exceeds losses by 50%.
IMMUNE BOOSTING FOODS
Careful selection of nutrient dense foods should reduce the risk of micronutrient deficiencies; however the vitamins and minerals commonly found to be of concern in the diets of athletes are vitamins D and B group, calcium, iron and zinc.
Load up on plenty of nutritious foods to ensure you’re immune system is good and strong. Eat plenty of seeds and shoots and fruit and veggies (aim for 7 a day), and other protein rich foods such as lean meats and eggs. Fill your basket with the following ingredients and munch away over the next week.
- Wheatgerm – can be added to yoghurts, cereal or smoothies
- Yoghurt with added probiotic
- Sweet Potato
- Brocco Shoots
If you are into beauty products, make-up, fitness tips and a bit of fun it’s very likely that you know Melanie Murphy already. She’s a genuinely lovely Irish YouTuber from Dublin going from strength to strength with her channel. We think she’s great so we decided to send her a box of our new and nutritious Super Seed Snacks to taste. She loved them and even featured them in this month’s favourites video…such a sweetie! Make sure to give the video below a watch and don’t forget to check out her videos…lots of fun!