Tips For Travelling With Kids

Travelling with kids? Avoid the tantrums and become an expert by preparing yourself with these essential tips!


1.Give yourself TIME!

Travelling with kids can mean unexpected tantrums and toilet stops, among other things. The single most important piece of advice we can give you is to allow plenty of time to deal with the unexpected and get there stress free!


2.Bring Supplies 

Long journeys are no time to be worrying about your kid’s screen time- if you have a tablet/phone with some games or videos that will keep them entertained make sure you bring it. Trust us, you will be glad to have Peppa at your disposal near the end of a long boring journey. A new colouring book or travel game can also be a great distraction for tired children. 


3. Don’t bring the kitchen sink.

Although it’s tempting to pack everything you own in an attempt to be prepared for every possible scenario, remember that almost everything can be bought on your holiday. If you are carrying small children you don’t want to be laden down with excessively heavy luggage.


4.Have a plan – but don’t over do it.

You want to keep the little ones entertained, but you don’t want your trip to be regimented. Be prepared by making a list of possible activities for all kinds of weather before you go and then when you get there you can go with the flow and decide what you would like to do each day.


5. Sustenance is key- bring lots of snacks

Travelling whether by plane, train or car, with young children, snacks are non- negotiable. Stock up on healthy treats that  are low in added sugar to keep them fuller for longer without resulting in any sugar fuelled hyperactivity in the airport. You may also want to bring extra in case the local cuisine isn’t going to fly with your fussy tot.


6. Keep calm and enjoy it!

You are on your holidays after all! Prepare for as many situations as you can and don’t worry about the rest. If your child chooses the worst possible time to scream the place down, you will get through that too. Just stay calm, grab an ice cream and appreciate the quality family time while you can.



Top Tips For Workplace Wellness

Energy Balls Work

Why encourage workplace wellness?


It might sound too good to be true, but embracing wellbeing initiatives makes for a happier and healthier work life! It will create balance and encouraging people to get up from their desks once in a while helps them to come back refreshed and ready to focus on work.


Easy ways to encourage workplace wellness: 


Exercise : Research has shown that devoting work time to exercise can lead to higher productivity. 


Walk or bike to work – If you live nearby why not leave the car at home a few mornings each week. If your commute is too long try parking around a mile from the office and walking a little each day.


Yoga classes – Yoga works wonders for your mind and your body! Give it a try and see if you can get fitter and reduce your stress levels.


Walking meetings – Head outside or walk around the building. Doing work while outside can be a very enjoyable experience and can increase creativity.


Discounts for the local gym – this is great for employees who might not usually consider the gym. If the discount is for a specific local gym it also encourages people to socialise outside of work, while working out.


Healthy Snacks- ditch the biscuits with your morning coffee and take it in turns with your co workers to provide healthy snacks. Nutrition plays a huge role in wellness, having something healthy to eat will help you to say no to snacks with high added sugar or fat content.


Photo of Women Walking Down the Street

Comfort food recipes to get you through the cold spell!

Unfortunately it doesn’t seem to be getting any warmer, and as the temperature drops we become tempted to fill our bellies with creamy soups, rich pasta dishes and cheesy breads.

Instead of over indulging, why not satisfy your comfort food cravings with healthy foods. Foods loaded with vitamins, minerals and antioxidants to help your body boost its way through the chilly winter months. Read on to discover some of our go to favourite winter warmers foods, their nutritional benefits and some soul warming recipes.


You just can’t beat a bowl of piping hot porridge on a winter’s morning!

Oats are packed with nutritional benefits. They are rich in fibre which helps keep you feeling fuller for longer and helps promote a healthy digestive system. Oats contain beta-glucan, a type of fibre well known for supporting heart health, lowering cholesterol and also boosting immune systems which is essential this time of the year!

You can also enhance the nutritional value of your porridge bowl with the toppings you add! Why not add a sprinkle of Good4U Apple and Cinnamon Super Seeds to boost your magnesium intake to help reduce tiredness and fatigue. Try our recipe here.

Roasted Vegetables

Bursting with vitamins, minerals and antioxidants, make sure to stock stock up on your green veggies this winter! Broccoli is packed with Vitamin C, an essential Vitamin for supporting your immune system while also promoting healthy skin. A serving of broccoli actually has more Vitamin C than a medium orange.

Vitamin K is known to play a role in maintaining the skeleton. A deficiency in Vitamin K has been linked with a high risk of bone fractures, making it one to consider this time of year with the icy weather! Try our yummy Good4U Roast Veggie Salad

Sweet Potato

Not only a delicious and versatile vegetable, it also has an abundance of nutritional benefits. Sweet potatoes provide a slow release of energy, helping ensure a balanced and regular source of energy, without the blood sugar spikes linked to tiredness and fatigue. Sweet Potatoes are rich in Beta-Carotene which supports the normal function of our immune system while also supporting our eye health. They also contain Vitamin D, needed for maintaining bone and teeth health. Vitamin D is essential during the winter months due to our limited sunshine.


Nothing satisfies a comfort food craving like a bit of chocolate and our delicious Good4U Chocolate Orange Bark is the perfect sweet treat!

Get the recipe here 🙂

Chocolate Orange Bark with Good4U Orange Protein Balls

Healthy Toy Show Treats

Toy Show Time!!


Toy Show Time!!
Toy Show Time!!

Check out these yummy healthy recipes- perfect for watching all of the festive magic that is the Late Late Toy Show!


Home Made Popcorn

Popcorn has to be the yummiest of the whole grains! And it can be a healthy, crunchy, and satisfying snack. Make it fresh at home and avoid adding too much oil, salt and sugar. Perfect telly treat!

Image result for chocolate strawberry

Chocolate Strawberries

Who doesn’t love a little chocolate for a night in? Keep it more healthy and opt for some strawberries drizzled with dark chocolate.


Crispy Crunch Beans

Chickpeas and Edamame are doing a pretty good job of pretending to be popcorn these days, and they offer some satisfying plant protein. Drizzle with a little olive oil, sprinkle lightly with salt, and roast until crunchy. Add some Italian-inspired garlic, oregano, and parsley for added flavour.  (Tip: Check out our Good4U Veggie Protein range available in Tesco nationwide)

Good4U Smoky BBQ Packs

Veggie Sticks & Hummus

Try vegetables with healthy dips like hummus or tzatziki. Try to vary your vegetables to include green, red and orange options.


Frozen Grapes

If your sweet of choice is fruit flavoured chewies the you are sure to go over your recommended daily intake of sugar! Frozen grapes are the more natural choice and an excellent solution to sugar cravings. Why not try dipping them in some yoghurt before popping them in the freezer – delicious!

Enjoy the show!


Top 7 School Night Cooking Hacks

Child Cooking

Child Cooking

Having dinner ready every evening isn’t always easy, especially at the start of the school year when you’re trying to get the hang of your routine again.

Check out these 7 top tips that should make life a little easier…

1.Keep your kitchen well stocked: Always keep staple ingredients on hand and you’ll find it much easier to throw together a balanced meal quickly. The same goes for flavour, ensure you have all of your favourite seasonings and spices in the cupboard to add that something extra to the simplest of meals.

2.Plan, plan, plan: 6pm on a weeknight is not the best time to try and figure out what to cook for dinner that day. Make a list once a week so that you know what to buy/ take out of the freezer in advance.

3.Cook everything at once:The freezer is your friend! Take a few hours at the weekend and batch cook your proteins or grains for the week so that they can go in the freezer. You can even divide pre cooked meals up into individual portions, meaning all you have to do is reheat each one when you get home from work.

4.Go for frozen veg: Frozen veggies quick and easy to cook and there is very little difference in the nutritional content of frozen vs fresh.

5.Try an all-in-one: Not only are one-pot meals like beef stew or your favourite chili easy to make, but you’ll also use fewer pots and pans, which means less clean-up.

6.Go high-tech: Whether it’s a pressure cooker or a slow cooker, find one that you like and watch as cooking meals comes down to plugging it in in the morning and coming home to dinner on the table in the evening.

7.Plan Leftovers: When possible, make a double batch of your meal so you can have dinner tonight and a second batch to freeze for another night. Chicken stir-fry can be used for wraps the next day. A large batch of Bolognese can be used to make a super quick lasagne the following day.

Good Luck 🙂

30 Minute Beach Workout

30 Minute Beach Workout

Why not make the most of the sunshine and trade your usual gym session for a workout on the beach? Exercising on the sand offers not only amazing views and an opportunity to soak up the sun but also it’s good for your joints and can be tougher than running on a harder surface to work up an extra sweat!
Continue reading “30 Minute Beach Workout”

Healthy BBQ Hacks

Wooh it’s BBQ weather! There’s nothing we love more than a good BBQ, especially in Ireland. I’m not going to rain on your shiny new patio set BUT sometimes barbecues can involve a lot of extra food which is absolutely perfectly okay every once in a while.  Continue reading “Healthy BBQ Hacks”

5 Reasons You Should Conquer A 5K

Conquer a 5k

Conquer a 5k

A 5K is the perfect race for beginners and is surprisingly easy to prepare for, here are five reasons you should conquer yours;
Continue reading “5 Reasons You Should Conquer A 5K”

Stay Hydrated for Summer!



Beat The Heat- Stay Hydrated During Summer!
It’s no secret that getting your recommended intake of water helps your body function properly, so staying hydrated is essential for your healthy living check list. Though many of us simply assume that we are hydrated enough, it is essential that we make absolutely certain – especially when it’s hot outside. Continue reading “Stay Hydrated for Summer!”