As this week, November 11th - 17th, marks the start of Food Allergy and Food Intolerance Week 2013 in the UK, our in house dietitian/nutritionist, Michelle, has drawn up a table to eliminate the confusion and increase the awareness of wheat allergies and intolerances. 

Note: All Good4U products including our seeds and shoots are 100% wheat and gluten free therefore are perfectly safe to be included in your diet if you suffer from any wheat and gluten intolerances or allergies.

Did you know that 1 in 4 children are overweight or obese?

Safefood have launched a campaign to tackle childhood obesity focusing on 6 practical changes:

1. Reducing portions sizes

2. Reducing number of treat foods

3. Increasing activity levels

4. Limiting screen times to < 2hrs per day

5. Reducing sugary drinks

6. Improving sleep patterns

Our dietitian Michelle will be giving tips over the next few weeks to help you make simple changes in your family.

The first point Michelle has focused on is type and timing of snacks presented to children. She commented that often when parents think their children are ‘fussy eaters’ they are in fact just not hungry due to over consumption of snacks.

Tip: A simple tip to avoid battle at mealtimes is to make sure children do not have snacks 2 hours before meals or drinks 1 hour before.

Snack foods should keep children full for up to 2 hours and should offer positive nutritional properties such as calcium, iron and fibre. Fibre and protein help to keep children full and calcium and iron will support growth and development.

Healthy alternatives to popular snacks

1. Swap crisps for rice cakes and low fat cheese to reduce saturated fat and increase calcium.

2. Swap chocolate biscuits for wholegrain toast with chocolate spread and banana to reduce saturated fat content and increase fibre and vitamin B levels.

3. Swap a chocolate bar for honey coated seed to reduce saturated fat levels and increase fibre and vitamin B levels.

Healthy Eating for the FAMILY

With the price of essential food items rising, eating healthily and trying to stick to a budget can be challenging. But with a little forward planning, buying and preparing tasty and nutritious meals on a budget is not as hard as it may seem! Good4U’s range of shoots and seeds make it easy for families to make small changes that can make a very big difference to your child’s health and diet.

Good4U’s dietitian Michelle has provided a few simple tips to keep you are your family well nourished.

1. The best place to start is your shopping basket. ALWAYS write a list before you hit the supermarket. This will help reduce temptation and prevent you from filling your basket with things you don’t need.

2. If at all possible leave the kids at home, you don’t want your shopping trip to turn into a battle ground.

3. Make sure you have a range of different SUPERFOODS in your basket for the week that you can incorporate into your daily diet such as seeds, berries, shoots (See Michelles BLOG on Superfoods). Add these to porridge, salads and sandwiches - not only do they taste delicious but you can be assured your child is getting the daily vitamins and minerals they need. High in essential nutrients, vitamins and minerals they help encourage normal growth and development for your children as well as adding a really healthy and delicious dimension to their diets…as well as your own!

4. Be very wary of offers and multipack buys – often the foods available are not the desirable types such as crisps, chocolates and fizzy drinks. Do however keep your eyes peeled for offers on lean proteins such as chicken and fish and these can be quite expensive but usually you can pick up a deal in this section which will keep the pennies.

5. Buy fresh fruit and vegetables in season as they are generally cheaper and more nutritious

6. Buy bulk items that will last such as breakfast cereals, rice, pasta and baked beans

7. Don’t shop when you are hungry as you are more likely to buy things you don’t need

8. Cook more than you need and freeze to have healthy meals on hand for those busy days

9. Boost brain power with a sprinkle of Good4U Multi Seed Mix in a bowl of cereal or porridge. These little wonder seeds naturally boost your intake of iron, zinc, magnesium, and fibre, giving a great start for the whole family.

10. Try to have a vegetarian meal each week using eggs or lentils 

11. Avoid the afternoon slump with an energizing lunch. Swapping out some lunch box staples can go a long way in improving your child’s health and encourage healthy lifestyle choices. Instead of a pack of crisps, chose a small serving of Good4U Lentil, Pea and Bean shoots. Kids love this colourful and nutritious mix, which has 533% more energizing protein than coleslaw.

12. Keep a supply of frozen fruit and vegetables in the freezer. They tend to be cheaper than fresh fruit and vegetables but still count towards your five-a-day. Plus you can use them when you want which cuts down on wastage.

Georgina's salad

Georgina was one of the winners of the #supersalads4u competition and she was kind enough to send us the ingredients of her salad! Enjoy the recipe and make it by yourself!

Ingredients:

Spinach and rocket leaves
Vine tomatoes
Three bean salad
Olives
Pineapple chunks
Cottage cheese
Turkey 

SPROUTS, SHOOTS, LIVING FOODS – what makes them so miraculous?

Our tiny little ‘wonderfoods’ are loaded with phytochemicals offering multiple health benefits.

Living foods are rich in essential nutrients, phytochemicals and enzymes and contain an abundance of highly active antioxidants and powerful plant compounds which help protect us from diseases such as cancer and heart disease.

Nutrients are bioavailable which means essentially that they are easy to digest and absorb due to high enzyme content.

Excellent for weight loss - low calorie, high fibre foods allowing you to enjoy nutrients without any extra calories.

High Protein – Eggs are known to contain a high % of HBV protein (12%) but they also contain fat (10%). Good4U Lentil, Pea & Bean shoots sprouts have 11.5% protein and only 0.2% fat. You do the maths.

Lower cholesterol – Good4U’s Alfalfa shoots and Alfalfa & Sango shoots contain a compound called saponins which has been shown to reduce cholesterol. Alfalfa sprouts has been shown to reduce LDL cholesterol by 16.6% and increase HDL by 11.2%.

Reduce risk of cancer -Cruciferous sprouts such as Good4U’s Brocco Shoots are rich in a variety of glucosinolates, many of which are potent antioxidants. When the sprout is chewed the glucosinolates combine to form a powerful isothiocyanate called sulforaphane. Click here for more info on research carried out in sprouts.

Reduce symptoms of the menopause and protect the heart – Good4U’S Brocco Shoots contains a mix of Broccoli, Alfalfa, Clover and Radish. Clover sprouts contain a compound called Coumesterol, a potent phytoestrogen. Phytoestrogens have been shown to reduce symptoms of menopause. They also reduce the risk of coronary heart diseases and osteoporosis from the lower levels of oestrogen after menopause. Phytoestrogens are a natural alternative to hormone replacement therapy. They also decrease LDL (bad) cholesterol and total cholesterol, and increase HDL (good) cholesterol. Phytoestrogens prevent bone loss and increase bone formation and density.

PLANT OESTROGENS – hot flashes, menopause, osteoporosis. PMS

SAPONINS – Raises HDL. Sterols reduce cholesterol

ANTI-OXIDANTS – Anti-aging. Vitamin C, Polyphenols

ELECTROLYTES – Hydration. Sodium and potassium salts

BIO-FLAVONOIDS – Cancer Prevention. Induces phase II enzymes. Quercetin – inflammation

INDOLES – Anti-inflammatory, precursor to Neurotransmitters Serotonin, Melatonin

ISOFLAVONES – Anti-estrogenic, Helps Breast Tumors

SULPHUROPHANES – Protective Enzymes Inhibit Tumor Growth

PHYTOSTEROLS – Cardiovascular disease. Lowers total cholesterol, triglycerides, LDL.

FLAVONETRICIN – Relaxes smooth muscle tissues. Cramps and colic

ADAPTOGENIC HERB – Balances estrogen levels in blood – high or low

RNA, DNA – Synthesizes Protein – Life’s Purest Energy

 

Rule 1) Choose wholegrain bread, wholemeal mini pittas or wheaten bread when making sandwiches

Rule 2) Chose brown rice, brown pasta if making salads

Rule 3) Make sure fillings include a lean protein and salad or vegetables:

•             Tuna, mixed peppers and sweetcorn

•             Egg and cress

•             Cottage cheese and beetroot

•             Chicken, lettuce and tomato

•             Ham and tomato

•             Avocado and tomato

•             Hummous and mixed roast peppers

                (* Use light mayonnaise where possible)

Rule 4) Always pack 2 portions of fruit and veg. Kids usually love :

Fruit : Grapes, strawberries, clementines, nectarines, pears, chopped apple, pineapple and melon

Veggies: Chopped Peppers, baby corn, chopped carrots, chopped celery

Rule 5) Ditch the fizzy drinks and juices and opt for water only

Rule 6) Make their treat a healthy one

Try including snacks such as:

• Yoghurt mixed with fresh herbs and finely sliced cucumber served with chopped sliced mixed peppers       
• Wholemeal pitta with hummus
• A small bag of Good4U seeds (if your child is old enough not to choke)
• Celery sticks or Carrot sticks
• A small bag of lightly salted pretzels
• A box of raisins
• An orange cut into quarters
• A small bag of dried apricots
• A homemade flapjack filled with seeds and dried fruit. Check out our recipe http://www.good4u.co.uk/recipe.html?healthy-morning-bar-honey
• A pot of mixed fruit
• A pot of fruit yoghurt

GOLDEN RULE: Two snacks Max: Aim to have no more than two snacks between meals to ensure your little ones don’t turn their nose up at main meals. 

Your nutritional habits can powerfully influence your mood, your energy levels and your performance. Its time to start thinking of food as your fuel and you’ll find that if you eat the right foods for you, they can keep you alert and you can learn to avoid most energy slumps.

1. Always eat breakfast – the body wants to be energised when it awakens so eating breakfast gives your body a jump-start and gets your metabolism going

2. Avoid high sugary foods – consuming sugary foods causes a rise in blood sugar level, which leads to an energy jolt, but it is not long lasting because your body metabolises it quickly. The energy rise will rapidly be followed by an energy slump.

3. Choose low glycaemic index foods – the glycaemic index is a measure of the time it takes for the energy in a food to be released and made available in the body. Low GI choices will give you sustained and steady energy release and is likely to leave you feeling satiated for a number of hours. High GI foods are likely to give you a burst of energy and then leave you feeling hungry.

4. Combine carbohydrates and protein–. Carbohydrates will give an immediate energy boost, while protein will have real staying power as your body uses its energy over time.

5. Eat regularly– 3 smaller meals a day plus strategic snacking – by eating little and often you will keep you blood sugar levels constant. Missing meals can result in mindless snacking, consuming larger portions and overeating, all of which can zap your energy.

6. Avoid high fatty foods– if you eat a high fat, large heavy meal you will feel bloated and sluggish afterwards. Food that is high in fat content will be harder to break down than a low fat option. Your digestion will also slow down considerably, placing another strain on your energy levels.

7. Stay hydrated – drink little and often. Don’t wait until you are thirsty, by then you’re already starting to dehydrate.

8. Drink alcohol in moderation– alcohol is a diuretic and therefore has no hydration affect at all. It acts as a sedative and slows the central nervous system. Just one drink after a night of poor sleep can cause your energy to plummet, especially during periods of low energy like late afternoon or late evening.

9. Follow the 80/20 rule – don’t be so strict that you don’t give yourself a break sometimes. Eat really well 80% of the time and then you can stray from the ideal 20% of the time.

10.  Limit your intake of high caffeine foods/drinks – drinks that contain caffeine (such as tea, coffee, cola) can act as diuretics, which means that they can make your body lose greater volumes of water than usual. A small amount (2-4 cups of coffee per day) can be hydrating because you are consuming liquid but with larger volumes the net effect is generally dehydrating. Caffeine also heightens the roller coaster effect of blood sugar swings, producing a quick high after a morning cup of coffee followed by a downturn later in the afternoon.

Here are some simple tips on how to lower your cholesterol the natural way. More tips coming soon. 

What to do if you don’t eat Oily Fish?

• Fish oil supplements are available.  These should provide approx 0.5-1.0g of omega-3

fats/day (EPA & DHA).  These should only be taken after advise from your Dietitian

• Vegetarians or those allergic to fish can use a vegetable omega-3 source (e.g. rapeseed/ canola, linseed, walnut, soya and flax oils, dark green vegetables, cereal products)

• Cod liver oil is not high in omega 3 fatty acids

• There are also some foods that have added omega 3 fats e.g. eggs, milk.

Download here the PDF with this tips! https://docs.com/VCX4

Avocados

Myth: Avocados are bad for you because they are high in fat.

Facts:

1. Avocados are considered a complete protein as they provide all essential amino acids.
2. Avocados boost levels of good cholesterol.
3. Avocadoes are an excellent source of vitamin A which promote healthy vision and enhances our immune system.
4. Avocados' contain high levels of vitamin C and E, carotenoids, selenium, zinc, phytosterols and omega-3 fatty acids which help protect against inflammation in the body.
5. The fat in avocados actually helps to provide protection against heart diseases. Oleic acid, the primary fatty acid in avocados promotes a healthy heart.
6. To get the most nutritional value from avocadoes, avoid those which have become over-ripe.

Recommended Portion – Limit to 1 per day

Eggs

Myth: Eggs are bad for you because they contain cholesterol

Facts:

1. One egg contains about 6g of protein and is considered one of the best sources of natural protein. Eggs are also a good source of choline, which has been linked with preserving memory.
2. Egg yolk contains a high percentage of fat. However, it is unsaturated fat which is associated with "good" or HDL cholesterol. LDL is the type of cholesterol that lines blood vessels, whereas HDL cholesterol tends to remove LDL from artery walls.
3. Eggs contain cholesterol however only a small amount of dietary cholesterol enters the blood. Saturated and trans fats found in processed foods and meats have much larger effects on blood cholesterol levels.
4. Eggs contain selenium, choline, vitamin B12, riboflavin and iron, as well as many other nutrients. They also contain antioxidants that can help to fight cancer as well as the signs of aging.

Recommended Portion – Limit to 2 per day and opt for boiled, poached or scrambled

Cereal Bars

Myth: Cereal bars are a good option for breakfast

Facts:

1. Cereal bars are NOT a healthy option for breakfast. Most contain very high levels of sugar and saturated fat and can cause peaks in blood sugar levels leading to low energy levels mid morning. 
2. If you are looking for a quick breakfast it only take two minute to microwave porridge and throw in some fresh fruit. Alternatively have a banana and a yoghurt.

Potatoes

Myth: Potatoes are fattening

Facts

A raw or baked potato with skin normally contains 100 calories, 22g carbohydrates, 3g of protein and NO fat!

1. Potatoes contain complex carbohydrates which are essential for the energy.
2. Not many people know but potatoes contain Vitamin C, Vitamin B6, Iodine, Copper, Iron and Niacin, Folic Acid, Phosphorous, Magnesium, Thiamin, Zinc and traces of Vitamin A.
3. Sweet potato contains less starch and more vitamin C.

 Comments – Opt for new baby potatoes or sweet potatoes as they are lower GI

Seeds

Myths: Seeds are high in fat so are not good for the heart

Facts:

1. Seeds contain healthy fats and minerals, but are higher in protein than nuts, and each kind has a unique nutritional profile. 
2. Linseeds are an extremely rich source of omega-3 fats and fibre. 
3. Sunflower seeds are especially protein- and mineral-rich and contain very high levels of vitamin E.
4. Pumpkin seeds are rich in iron, calcium, zinc, phytochemicals, and omega-3 fats. 
5. Sesame seeds have the greatest amount of calcium of any food in the world, and provide abundant amounts of vitamin E.
6. Raw seeds are valuable components of a healthy diet – they provide a wide assortment of nutrients, healthy and appetite-satisfying fats, and protection against cardiovascular disease.

 Recommended Portion – 40g/day

Breastfeeding burns up to 500 calories a day, but it’s important that you fill your plate with nutritious foods.

1)      Omega 3 rich foods help to promote baby's brain growth (you can find it in oily fish such as salmon, mackerel, trout, herring, pilchards or fresh tuna as well as DHA-enriched eggs)

Aim to have at least 2 portions/week. If you do not eat fish I’d recommend starting an Omega 3 Fish oil Supplement.

2)      Pulses/Lentils –Dark coloured beans such as kidney beans are high in iron and are a great source of protein. Try Good4U Lentil Pea & Bean Mix – no prep involved, perfect for busy Mums. http://www.good4u.co.uk/shoots.html#lentil-pea-bean

Aim to have lentils 2 times per week, why not try a tomato based lentil curry or soup?

3)      Berries – Make sure you get at least 2 servings of fruit which help to give you your daily hit of vitamins, minerals and fibre.

4)      Wholegrains such as brown rice, granary bread and oats help to keep energy levels maintained throughout the day. They also provide key nutrients such as B vitamins important for energy production and fibre promoting a healthy digestive system.

Aim to have 6 servings a day:

• 1 thin slice of granary bread
• ½ bread roll
• 1 weetabix (20g) or 30g (3 tbsp) breakfast cereal
• 2 tbsp muesli type or oat based cereal
• 40g bran based breakfast cereal
• 30g raw oats, 1 bowl porridge made with water
• 2 tbsp cooked boiled rice
• 2 small oat cakes
• 3 cups plain popcorn
• 1 small corn on cob

5)      Eggs are a great source of natural Vitamin D, essential for healthy bones for you and your baby. Choose eggs fortified with DHA which help to increase levels of this essential fatty acid in your milk.

6)      Leafy Greens such as spinach, broccoli, sprouts and kale are high in vitamin A which helps to promote a healthy immune system for you and your baby. Eat these veggies freely as they are filled with disease fighting anti-oxidants and are very low in calories.

7)      Dairy – this group of foods are important for a breastfeeding Mum and provide a good source of calcium, protein, B vitamins and vitamin D.

Aim to have at 4 servings per day

• ½ pint (284ml) skimmed milk
• 1/3 pint (190ml) semi-skimmed milk
• ¼ pint (142ml) full fat milk
• 1 small pot (150g) low fat or no added sugar yoghurt or fromage frais
• 100g of lower fat cheese e.g. cottage cheese
• 50g of medium fat cheese e.g. feta, camembert, mozzarella
• 40g cheddar type cheese

Download here the handbook with all this tips compiled!

There seems to be an endless number of fad diets and “golden rules” for weight loss. One of the most popular of these rules is that cutting carbs is the best way to lose weight. This is true to a certain degree but only in the short term.

At the end of the day a “calorie is a calorie” and it doesn’t matter what type of food the calories come from.  All low calorie diets should result in weight loss.

So what are the benefits of carbs

1)      Stabilise sugar levels

Your body stores some unused sugar as glycogen in the liver and muscles, but converts the rest to fat. “Low GI carbs – oats, beans and wholemeal bread – avoid that fat-storing process by breaking down slowly for a steady rise in blood sugar,”

2)      Aid digestion

Carbs are really our only source of fibre so eat up. Just make sure you are always chosing wholegrain varieties.

3)      Speed muscle recovery

A post-workout carb fix helps release insulin, putting you into an anabolic, muscle-building state. But it only works when you take in protein and fat too.

4)      Lower blood pressure

Plant foods lower blood pressure. A portion of Quinoa provides almost ½ your RDA of blood vessel-relaxing magnesium.

5)      Boost your brain power

Low blood sugar deprives your brain of glucose which can leave you feeling light-headed and weak.

6)      Lift your mood

Tryptophan, the amino acid that boosts serotonin levels and makes you feel great, is found in protein-rich foods like egg, turkey and cheese. To get the most out of these foods they need to be eaten with  high-carb foods to feel the effects.

Now, it's time for download our 'Top Carb Swaps' and enjoy the carb in your life!

When diets are limited and of poor quality this will inevitably affect our mood and body function, hence the saying ‘You are what you eat’.

Deficiency of the B vitamins, particularly thiamin and niacin have been linked with mood problems including fatigue, and feeling depressed or irritable. B vitamins also play a major role in the metabolism of carbohydrates, our main energy source, so stock up…..

1)      Good sources of niacin include beef, pork, chicken, wheat flour, maize flour, eggs and milk.

2)      Good sources of thiamine include pork, vegetables, milk, cheese, peas, fresh and dried fruit, eggs, wholegrain breads and some fortified breakfast cereals.

Some studies have suggested that not having enough of the vitamin folate can increase the chances of feeling depressed, and this may be particularly important in older people.

3)      Folate is found in liver, green vegetables, oranges and other citrus fruits, beans and in fortified foods such as yeast extract and breakfast cereals; folic acid tablets are also effective.

Poor intakes of selenium have been shown to increase the incidence of depression and other negative mood states, particularly in the elderly.

4)      Good food sources of selenium include Brazil nuts, seeds (Good4U seeds are naturally high in selenium) meat, fish and eggs.

Over the past few years there have been many fad diets promoting the elimination of carbohydrates from the diet. This approach may also affect our mood and energy levels. Carbohydrates should be used as our main energy source. Our ability to concentrate and focus comes from the adequate supply of energy to our brain. Watch this space for Michelle’s blog on Healthy carbs.

Caffeine, found in coffee and cola drinks, acts as a stimulant and can improve alertness and feelings of energy, and counter the effects of fatigue. However too much caffeine may cause the adverse effects of irritability and headaches.

5)      Limit Coffee to 3 cups/day

5 a day for Fussy Eaters

1. Add chopped broccoli or green peppers to spaghetti sauce

2. Top cereal with fruit slices such as apple, banana

3. Mix grated courgettes and carrots into casseroles and soups

4. Keep a supply of pureed vegetables in the freezer, stored in ice cube trays and use as needed. Sneak them into kids favourite dishes. Always good to make purees with favourite and not so favourite veg combos.

5. Mixed in with pasta sauce/Used as a spread on toasted cheese sandwiches/Hide in cheesy mash potato

6. Keep offering; have chopped fruit and vegetables on the table with every meal and at snack times. Even if most of the time you are the only one eating them at least you are staying healthy, setting a good example and on the day when your children want to try them, they are available for them.

7. Puree carrots, butternut squash or sweet potato and combine with the mashed potato on top of a cottage or shepherds pie. Pouring thin gravy over the top would disguise the colour a little too.

8. Try some peas in pods and get children to shell them.

9. Veggie sticks – chopped peppers , cucumber slices and carrots with hummous

10. Grating cheese over vegetables works well

11. Make a good tomato passata with onions, celery, carrots and garlic and store in freezer and add to pasta when needed. Also throw in a few chopped sprouts when serving. This is an easy way of getting nutritious food quick rather than eating tinned spaghetti or other processed sauces.

Tomato Passata

Ingredients: 

• 15 Fully ripened medium to large tomatoes, halved.
• 1 Large, finely chopped red onion.
• 3 Celery Stalk
• 3 Carrots
• 2 tbsp Olive oil.
• 4 Peeled and chopped cloves of garlic.
• 1 tbsp Finely chopped basil.
• 1 Desert sp Sundried tomato paste.
• 1 Desert sp Tomato puree.
• 1 tsp Course ground black pepper.
• Salt to taste.
Makes approximately 1 ltr.

Method:
- Using a large frying pan gently fry the red onion, celery and carrots in the olive oil until soft (usually about 15minutes). Add to blender and also add tomatoes, garlic, basil and black pepper and liquidise until smooth.
- Pour the blender contents into your large pan and bring to the boil. Add the sun dried tomato paste and tomato puree and thoroughly mix. Now gently simmer, stirring frequently for 10 - 15 minutes and reduce until you have the perfect passata.

12. When you have spare time try to make some homemade fruit & veggie pops. It’s a fun way of your children getting their 5 a day.

Fruit and Veggie Pops

Ingredients:
• 300g low fat vanilla yogurt
• 1 cup strawberries, sliced
• 1 cup fresh spinach leaves
• ½ cup apple juice

Method:
- In a blender, place ½ vanilla yogurt and strawberries. Blend until smooth. Spoon 2 tablespoons of the mixture into ice pop moulds.
- Put remaining mixture in a bowl; cover and refrigerate.
- Freeze pops for about 2 hours or until frozen.
- In blender, place remaining yoghurt, spinach and apple juice. Cover and blend until smooth.
- When first layer is frozen, pour about 1 ½ tablespoons of the spinach mixture in ice pop mould over frozen strawberry and vanilla layer. Put remaining mixture in bowl; cover and refrigerate.
- Freeze about 2 hours or until frozen.
- Repeat with remaining strawberry and spinach layers, freezing at least 2 hours between layers.

This tips is now avaiable to download, click here and enjoy!

You've already tackled Day 1 and Day 2 of our Detox and now it's time for the final day! You are almost there and we're sure that you're already feeling a difference. More energy, brighter skin, brighter eyes. Leave that dull complexion behind and finish with Day 3.  Our dietitian tried the detox herself and said that she found it very easy to comply with. Afterall it is only 3 days.

Menu day 3

Before Breakfast
Pint of hot water with half lemon squeezed with 2 x teabags of Peppermint tea or Green tea or white tea. Or try a Pint of Boiling water with handful of parsley, infused and drained.

Breakfast
125g of natural probiotic yoghurt with handful of Blueberries and 1 x Grapefruit or Orange (raw or grilled)

Note: If you follow a dairy free diet or would prefer a juice please opt for Juice 2 as an alternative to this breakfast)

Mid-morning Snack
Handful of Blueberries or Handful of Raspberries

Lunch
Veggie Salad
• 1 x Avocado
• Large Handful of Spinach leaves
• Large Handful of Brocco Shoots of Alfalfa Shoots
• Large Handful of Lentil Pea & Bean Shoots
• 80g Tomatoes chopped with added seasoning – pepper, mixed herbs, chilli
• 2 x Tbsp of Good4U Multiseed
• Drizzle of Balsamic Vinegar and 1 tsp olive oil

OR

Stir Fry
• 2 x Large Handful of Lentil Pea & Bean Shoots
• 2 x Large Handful of Broccoli
• 2 x carrots chopped
• Thumbnail of ginger
• 1 tsp olive oil
• 1 tbsp soy sauce
• 2 x tbsp Good4U Multiseed

Afternoon Snack
Handful of berries and half a cucumber

Evening
Juice 3 (or the Smoothie)
• 2 x Oranges
• 3 x Carrots
• Large Handful of Brocco Shoots
• 5 x Celery Stalks
• Fresh Ginger Root x ½ cm chunk
• Ice Cubes x 1 small handful

Believe in us!! We can help you to help yourself. Download your own personal handbook '3 Day Detox' with recipes and nutritional tips for future. Click here and enjoy! 

Our 2nd day of the '3 Day Detox' has arrived! Yesterday we posted the 1st day, if you didn't get it, don't waste your time and get it here! 

Follow these simple instructions to be healthy and happy!

Menu day 2

Before Breakfast
Pint of hot water with half lemon squeezed with 2 x teabags of Peppermint tea or Green tea or white tea. Or try a Pint of Boiling water with handful of parsley, infused and drained.

Breakfast
125g of natural probiotic yoghurt with handful of Blueberries and 1 x Grapefruit or Orange (raw or grilled)

Note: If you follow a dairy free diet or would prefer a juice please opt for Juice 2 as an alternative to this breakfast)

Mid-morning Snack
Handful of Blueberries or Handful of Raspberries

Lunch
Veggie Salad
• 1 x Avocado
• Large Handful of Spinach leaves
• Large Handful of Brocco Shoots of Alfalfa Shoots
• Large Handful of Lentil Pea & Bean Shoots
• 80g Tomatoes chopped with added seasoning – pepper, mixed herbs, chilli
• 2 x Tbsp of Good4U Multiseed
• Drizzle of Balsamic Vinegar and 1 tsp olive oil

OR

Stir Fry
• 2 x Large Handful of Lentil Pea & Bean Shoots
• 2 x Large Handful of Broccoli
• 2 x carrots chopped
• Thumbnail of ginger
• 1 tsp olive oil
• 1 tbsp soy sauce
• 2 x tbsp Good4U Multiseed

Afternoon Snack
Handful of berries and half a cucumber

Evening
Juice 2 (or the Smoothie)
• 4 x Carrots Juiced
• 2 x Oranges
• 2 x Celery
• Bunch of Spinach
• 3 bulbs of fresh beetroot
• ¼ Pineapple
• 1 tbsp Good4U Multiseed

Juice the oranges, carrots, beetroot, celery, pineapple and spinach - pour the juice over ice and blend with Good4U seeds for 30 seconds. Rich, nutritious beetroot and carrot juice combined with
sweet creamy pineapple juice, and a cheeky kick of ginger.

Before bed
Large Pint glass of boiling water with lemon or handful of parsley. Let infuse for 4 minutes, drain and drink.

Tomorrow will be the last day, don't miss it!

Overindulgence in food, booze, late nights and partying can all take their toll. Come Monday we are all gasping for a good clean-out and crave to feel back to our normal healthy selves. Luckily our bodies have the ability to eliminate harmful toxins from the body but once in a while it helps for us to speed up this process.

Our dietitian has developed a 3 day cleanse which is easy to follow. Rest assured it’s been tried and tested by the woman herself. You’ll feel wonderful and radiant after this. Have you got it in you. Go on, it’s only 3 days. 

Good4U 3 Day Detox

Permitted: All the good stuff
Banned: Coffee, Alcohol, Fizzy drinks (except sparkling water), Sugar, Chocolate, Crisps, Animal Protein and Refined Carbs

Shopping list
• 2 x Avocados
• Bag of lemons
• Green Tea/White Tea/ Peppermint Tea
• 2 x Large bags of Spinach
• 1 x Bag of Carrots
• Head of Broccoli
• 1 x Bag of Celery
• 2 x Bag of Oranges
• 1 Large pack of fresh beetroot
• 2 x Limes
• Pack of Natural Probiotic Yoghurt 4 x 125g
• Punnet of Raspberries
• Punnet of Blueberries
• 1 x Pineapple
• Large Piece of Ginger
• Bag of Parsley (optional)
• 1 x tub of Lentil Pea & Bean Shoots
• 2 x tubs of Brocco Shoots
• 1 x tub of Good4U Multiseed
• 2 x Cucumbers

What do you need?
1. Dedication
2. Motivation
3. Juicer (If you don’t have a juicer you can make this smoothie).
4. Blender

Menu day 1

Before Breakfast
Pint of hot water with half lemon squeezed with 2 x teabags of Peppermint tea or Green tea or white tea. Or try a Pint of Boiling water with handful of parsley, infused and drained.

Breakfast

125g of natural probiotic yoghurt with handful of Blueberries and 1 x Grapefruit or Orange (raw or grilled)

Note: If you follow a dairy free diet or would prefer a juice please opt for Juice 2 as an alternative to this breakfast)

Mid-morning Snack
Handful of Blueberries or Handful of Raspberries

Lunch
Veggie Salad
• 1 x Avocado
• Large Handful of Spinach leaves
• Large Handful of Brocco Shoots of Alfalfa Shoots
• Large Handful of Lentil Pea & Bean Shoots
• 80g Tomatoes chopped with added seasoning – pepper, mixed herbs, chilli
• 2 x Tbsp of Good4U Multiseed
• Drizzle of Balsamic Vinegar and 1 tsp olive oil

OR

Stir Fry
• 2 x Large Handful of Lentil Pea & Bean Shoots
• 2 x Large Handful of Broccoli
• 2 x carrots chopped
• Thumbnail of ginger
• 1 tsp olive oil
• 1 tbsp soy sauce
• 2 x tbsp Good4U Multiseed

Afternoon Snack
Handful of berries and half a cucumber

Evening
Juice 1 (or the Smoothie)
• Oranges x 2
• Pineapple x ¼ medium (depending on your juicer, with or without the skin)
• Spinach x Large handful
• Lime x ½ juice
• Celery x 1 stick
• Handful of Brocco Shoots
• Cucumber ¼
• Ginger x 1 cm chunk
• Avocado x ½ medium
• Ice Cubes x 1 small handful

Juice all ingredients except for the avocado and Brocco shoots, then blend with ice and enjoy. This smoothie is rich in chlorophyll: the lifeblood of the green plant. It helps to
oxygenate the blood whilst alkalizing the body.

Before bed

Large Pint glass of boiling water with lemon or handful of parsley. Let infuse for 4 minutes, drain and drink.

Tomorrow we will be back with the '3 Day Detox - Day 2'. 

Why eat Sprouts?

Sprouts are a living food, one of the healthiest foods on the planet! Good4U sprouts require no preparation, you simple open the packet and add it to your dish. Our shoots are unique because they are:

Natural: Contain no additives or preservatives

Convenient: Washed and ready to eat

Healthy: Add a powerful punch of nutrients to any dish, raw or cooked

Versatile: Add to sauces, salads, pasta dishes, stir-frys and sandwiches

Good4U shoots are low in calories, high in fibre and can contribute to any weight loss plan as they will make you feel fuller for longer, as the enzymes release energy slowly. 

Did you know?

Our Smart Shoots are low GI (Glycaemic Index) which means they release sustainable energy and the delay your point of fatigue (particularly important for atheletes)

Our Brocco Shoots help reduce DNA Damage in the body. See here (http://good4u.co.uk/research.html) for published research on this.

Our Lentil, Pea & Bean Shoots are high in protein, which is important for growth, repair and maintenance of body tissue

Our Alfalfa Shoots help to naturally reduce cholesterol levels

All our sprouts are high in anti-oxidants which help to boost immunity

Some advice on our ‘Use by’ and ‘best before’ labels, in response to a recent customer query:

Our packets of shoots have a ‘use by’ label. ‘Use by’ dates appear on food that goes off quickly, such as smoked fish, meat products and ready-prepared salads. Don't use any food or drink after the end of the "use by" date on the label, even if it looks and smells fine. This is because using it after this date could put your health at risk.

For the "use by" date to be a valid guide, you must follow storage instructions such as "keep in a refrigerator". If you don't follow these instructions, the food will spoil more quickly and you may risk food poisoning.

Our seeds have a ‘best before’ label. ‘Best before’ dates appear on a wide range of frozen, dried, tinned and other foods. ‘Best before’ dates are about quality, not safety. When the date is passed, it doesn't mean that the food will be harmful, but it might begin to lose its flavour and texture.

Remember, the "best before" date will only be accurate if the food is stored according to the instructions on the label, such as "store in a cool dry place" or "keep in the fridge once opened".

Protein – what’s all the fuss about??

Having a breakfast and a lunch containing a good amount of lean protein has been shown to reduce mid-morning and mid-afternoon hunger pangs and the desire to dig into sugary snacks, drinks and biscuits.

It has also been shown to reduce the amount of food that you eat at your evening meal.

When it comes to sports and muscle building one of the biggest myths about protein is that consuming a large amount equates to large biceps!

Muscle is gained through a combination of resistance training and diet, however providing energy requirements are met a healthy diet should provide enough protein to meet increased requirements for training.

For the reasons above I’d encourage you to have a portion of protein with each meal which can be easily achieved.

Breakfast

(source)

• 2 x Low fat yoghurts and a banana
• 2 x boiled eggs, slice of wholegrain toast and an apple
• Small portion of porridge with 25g Seeds and a dollop of natural yoghurt

Lunch

(source)

• Tuna/Ham/Chicken/Egg/Prawn/Mackerel Salad
• Lentil Soup
• Lentil & Chickpea Salad
• Veggie Chilli
• Beans on Toast

Dinner

(source)

• 2 x Egg Omelette with added vegetables such as tomatoes, green beans, onions, mushrooms
• Chicken stir-fry
• Roasted fish with baby potatoes and steamed vegetables
• Lentil & Bean Curry

Snacks

A good way to up your protein intake and lower the Glycaemic index of foods is to include a few high protein snacks throughout the day such as:

• 25g seeds
• 25g nuts (almonds or walnuts)
• 25g dried chickpeas
• 50g Good4U Lentil & Bean shoots

There is a lot of misguided information out there about the dangers of excessive protein intake. If you include protein as part of a balanced diet and opt for lean sources you really have no need for concern.

Lean sources of protein include:

• Chicken
• Turkey
• Ham
• Eggs
• Soya/Tofu/Quorn
• Shellfish
• Seafood – cod/trout/herring/mackerel/salmon

If you find that you suffer from hunger pangs mid-afternoon or late in the evening try to include a portion with each meal for one week and see if it makes a difference.

• 100g boneless meat (eg lean beef, lamb or pork)
• 100g boneless poultry (eg chicken or turkey breast)
• 100g fish (eg salmon, sardines or tuna)
• 2 medium eggs
• 3 tablespoons of seeds (eg sunflower or pumpkin seeds)
• 3 tablespoons of nuts (eg almonds or walnuts)

Little did I think at fourteen stone and twenty fags a day four and a half years ago things would end up like this.. And what is this..? This is - being in the best shape of my life weighing in at ten stone and competing at top stage in the Triathlon National Series. I have had a lot of success on my journey and also a bit of luck along the way. It is amazing how quick people forget that they have talent and think they are too old to try and relight the fire that once shone so bright inside them. For me, I am now shining bright again but feel that I am still not at the zenith of my ability.

Colm Casey was a local from Sligo who I used to hang about with in college, at a time in our lives when I knew nothing of triathlon and Casey had retired from the sport at a very young age. At that time performance was measured in pints and endurance on a dance floor. Now performance is measured against the best in the land. Colm has been my coach since I started triathlon four years ago, he taught me how to swim and has guided me to the top. The thing about Coach Casey is that he calls it as it is, and is not afraid to tell it to you straight. He will be your friend but that’s not his motivation. His motivation is to make you be the best you can be. He assesses your weaknesses, gears a structured training programme to incorporate them and progress is inevitable. The level of progression is based on attitude, commitment and talent of the individual; he cannot do it for us. So to Coach Casey THANK YOU, however let’s not lose the run of ourselves - there is still a lot of work to be done.

The story so far:

The season started way back in March with the build up to the National Duathlon Championships, I raced Tubbercurry 10km with a PB but at a cost. I tore my calf which prevented me from running for 5 weeks.

I biked and swam but missing the run was something I totally underestimated, I found this out in May when I raced Rosses Point Olympic and had a bad race. The bad form continued into June but things were starting to improve. I had now been running about four weeks.  Then the family holiday to an Italian campsite for two weeks came along...But, I trained forty hours in the two weeks and dropped a half a stone. I could feel the speed coming into my body. Thanks to my wife and kid for their patience.

Equipment and fuel

This year I am riding a top of the range Bottecchia Cronothlon TT sponsored by Chain Driven Cycles in Sligo. The bike is fantastic and is super light and fast. In order to compete at the top end equipment like this is a must. I am also been sponsored by a health food company Good4 U, at the start of the season they helped me with my diet and nutrition. Another essential component that is often overlooked.

Racing on the National Series

Lanesborough Sprint NS 2nd

I won this race last year and my wife is from Longford so I knew I was going to go well. I had a great swim thanks to my swim team of Coach Casey and Kev O’Donnell. This set me up on the bike and from there I ran 5km in 16.20. I was beaten in a sprint finish. I had just achieved PBs in all three disciplines.

Beast of the East Olympic 5th

In this race I was on my own and my swim was shocking- at least a minute off. It cost me dearly as I had it all to do on the run.  I ran two minutes quicker that anyone in the field but it was too little, too late. Lesson learned - concentrate and swim hard.

Rosses Point 3rd

A great day out and a fantastic event but lets face it - if I beat Con Doherty I would be going to Rio.

Omagh 2nd

This is a race I could have won, I raced solid but made a number of mistakes which were pointed out by the ever-watching coach.

Confidence

I now know that I can compete on the national series with the best of them. I still have the drive to succeed. This drive comes from within but also from the training group I am in with my fellow athletes from Sligo. Sligo has now arrived on the National Series scene and we are only getting started. We have massive strength deep in our club and its time now to show it off.

Team

People think the National Series is all about elite athletes like Mouse and Caoimhe, but as a club it can be about much more. Triathlon can be a team sport and we need to start bonding and supporting and pushing for the same goals. At the moment the female club championship include Mary Durcan who only competed in the Try a Tri last year. I am proud to race for Sligo, although I hope to be in Croke Park in September (Mayo for Sam).

What’s Next

I have two Olympics and one sprint left in the season and under the guidance of Coach Casey I intend to keep on improving. Will I have a race victory before the season finishes…?? YES! YES! YES!

Will we take honours in the National Club Championships..?? YES! YES! YES!

Sponsors

To my sponsors Chain Driven Cycles and Good4U - thank you for all your support throughout the season. To my rub Doctor Jason McMorrow - when are you back from Spain? To my Coach -  see ya Wednesday in the water!

THERE IS NO I IN TEAM! GO TEAM!