Emma Brennan is a qualified Nutritionist and is a registered member of the Association for Nutrition (AFN). Emma attained her qualification in Human Nutrition from Ulster University, Coleraine. Emma has a passion for all things nutrition and health related and her mission is to educate the public about their health and wellbeing through her blogs, videos and nutrition tips online and through the Good4U Nutrition Service provided to schools, sports clubs and businesses.
Butter in a Jar

Butter in a Jar

Make butter in a jar! What you will need: Glass Jar with a lid any size will work but we recommend approximately pint size Heavy Cream Cold Water Salt 1/4 teaspoon per 230ml (optional) Pour heavy cream into the mason jar, filling it half-way full and add the salt. Screw the lid on. Now, Shake … Continue reading "Butter in a Jar" ...

Rubber Egg

Rubber Egg

Make a rubber egg! You will need: A piece of paper A pencil An egg A tall glass White vinegar Food colouring (optional). Take some notes, using the pencil and paper, about the parts of the experiment. How does the shell feel? What colour is the egg shell? How does the vinegar smell? What do … Continue reading "Rubber Egg" ...

Paper Seed Bombs

Paper Seed Bombs

Paper Seed Bombs! You will need: Seeds Colorful paper, Newspaper, or other scrap paper Large bowl of water Silicone mould (optional) Blender or food processor An Adult First tear the paper in small pieces. Soak the paper in water for about 15 minutes Have an adult squeeze out the water and place the paper in … Continue reading "Paper Seed Bombs" ...

Homemade Lava Lamp

Homemade Lava Lamp

Homemade Lava Lamp! You will need: A bottle/glass Vegetable oil Water Food colouring Alka Seltzer tablet An adult. Add the food colouring to 120ml (1/2 cup) of water. Pour the oil into the bottle/glass until about 3/4 full. Add the coloured water to the bottle/glass being sure to leave a few centimetres of space at … Continue reading "Homemade Lava Lamp" ...

Home Grown Food

Home Grown Food

Regrow Your Lettuce For this experiment you will need: A stump of lettuce A bowl A little water. Pour some water in the bowl then place the lettuce stump in the bowl. Make sure the water does not cover the lettuce, if it does tip some water out. Change the water each day and watch … Continue reading "Home Grown Food" ...

What’s in season this July?

What’s in season this July?

Firstly what does ‘in season’ really mean? Well, basically it refers to a time in the year when a certain food (fruit or veg in this case) is at its peak in terms of harvest and flavour.  Now, you may wonder, what’s the point? There are many benefits to the consumer, locality and wider environment … Continue reading "What’s in season this July?" ...

Tips For Travelling With Kids

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 … Continue reading "Tips For Travelling With Kids" ...

Feeding your skin, hair and nails

Feeding your skin, hair and nails

Let’s face it (excuse the pun!) we all would love flawless skin and hair and beautiful natural nails but we can’t have it all! People spend a lot of cash dollar bills on lotions and potions to improve their beauty but do we address one of the most fundamental aspects of beauty? Our diets? The … Continue reading "Feeding your skin, hair and nails" ...

Apple Cider Vinegar – Does It Live Up To The Hype?

Apple Cider Vinegar – Does It Live Up To The Hype?

Everywhere we look now it seems that apple cider vinegar is the modern cure for all ailments! You’d nearly believe at this stage that if could sprinkle some on your exam paper you’d come out with 100%- it’s apparently that amazing! Really though, did we all just jump on a band wagon full of apple … Continue reading "Apple Cider Vinegar – Does It Live Up To The Hype?" ...

Fabulous Fish- Why you should be eating more of it!

Fabulous Fish- Why you should be eating more of it!

Fish is oh so healthy, not to mention DELICIOUS! It’s super versatile and so easy to cook. Fish is an extremely healthy food, particularly oily fish and can be paired with such a huge range of foods to create a beautifully balanced meal. Here’s just some of the health benefits associated with eating some fish. … Continue reading "Fabulous Fish- Why you should be eating more of it!" ...

Top 6 Brain Boosting Foods for Exam Season

Top 6 Brain Boosting Foods for Exam Season

We all use up a lot of energy and we know that fuelling their bodies is so important to keep them healthy and going all day. Fuelling our minds is just as important particularly when studying or doing exams. The brain uses glucose as an energy source so the correct foods as part of a … Continue reading "Top 6 Brain Boosting Foods for Exam Season" ...

Top 5 Tips for Men’s Health Week

Top 5 Tips for Men’s Health Week

It is Men’s Health Week 2019 and we have our top tips for ensuring you guys stay healthy and happy! 1.It’s boring but you HAVE to eat a wide variety of foods! There is no magic pill I’m afraid. Make sure you get lots of fruit and veggies, wholegrains, some protein, unsaturated fat (oily fish, … Continue reading "Top 5 Tips for Men’s Health Week" ...

Should you eat before a workout?

Should you eat before a workout?

Achieving your fitness goals can be hard and sometimes even knowing if you should eat or WHAT to eat before a workout can be difficult! No one wants a stitch half way through a run but we don’t want to be starving either. Let’s chat a little bit about what to snack on before a … Continue reading "Should you eat before a workout?" ...

Hunger and Fullness: How much control do we REALLY have?

Hunger and Fullness: How much control do we REALLY have?

How much control do we really have in terms of how full or hungry we feel? Is it simply a case of ‘self-control’? Well, no, not so much. We all have hunger and fullness hormones which are made in the body and send signals to our brains. The two main signals involved in hunger and … Continue reading "Hunger and Fullness: How much control do we REALLY have?" ...

Pumpkin seeds – not just for Halloween!

Pumpkin seeds – not just for Halloween!

Pumpkins are just for Halloween right? Wrong! Pumpkin seeds have an array of health benefits and are the perfect snack to have on their own or add to yoghurts, salads or soups! Pumpkin seeds are high in antioxidants like vitamin E which help to protect our bodies from damage. Antioxidants also help to reduce inflammation … Continue reading "Pumpkin seeds – not just for Halloween!" ...

5 things you didn’t know about one of the healthiest foods on the planet

5 things you didn’t know about one of the healthiest foods on the planet

Sprouted seeds! They are one of the one of the healthiest foods on the planet – seriously, Google it.   Here are the 5 top reasons that Good4U Sprouted Seeds (aka Salad Toppers) are simply, naturally amazing!  1.They are backed to the brim with nutrients such as protein, fibre, vitamin C, vitamin K, manganese, magnesium, … Continue reading "5 things you didn’t know about one of the healthiest foods on the planet" ...

Why seeds?

Why seeds?

Why eat seeds? Emmm ‘coz they are Nutritional Superheroes!! No..seriously..they are AMAZING! We wouldn’t be called Good4U and specialise in seeds for no reason now, would we? In Good4U seed products you’ll find loads of different types of seeds such as pumpkin, hemp, flax, chai, sunflower and quinoa seeds. Many of our seeds are also … Continue reading "Why seeds?" ...

Understanding Coeliac Disease

Understanding Coeliac Disease

If a product is marketing itself as ‘gluten free’ it has been produced to suit people who suffer from coeliac disease. Coeliac disease is a serious autoimmune disease which is estimated to affect 1 in 100 to 1 in 300 people in various parts of the world. It is not a food allergy or intolerance. … Continue reading "Understanding Coeliac Disease" ...

Top Tips For Workplace Wellness

Top Tips For Workplace Wellness

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.   … Continue reading "Top Tips For Workplace Wellness" ...

6 super easy ways to make your salads nutritious, tasty and insta-worthy!

6 super easy ways to make your salads nutritious, tasty and insta-worthy!

1. Add fibre! Fibre is so important for our overall health, particularly for digestion and satiety. Satiety relates to how full we feel. Add plenty of veggies, pulses and grains to your salad or even try some yummy fruits like strawberries, pear, apple or pomegranate to boost the fibre content. 2. Add a variety of … Continue reading "6 super easy ways to make your salads nutritious, tasty and insta-worthy!" ...

Good4U’s Top 5 Tips for Sleep

Tired from a long hard busy day at work and just want to catch some ZZZ? We all know the feeling of just wanting to hit the pillow and fade away to dreamland. But nope. That does not always happen but here are a few ways to make falling asleep faster a more regular occurrence. … Continue reading "Good4U’s Top 5 Tips for Sleep" ...

The Top 10 Facts You Need To Know About Protein

The Top 10 Facts You Need To Know About Protein

1.Protein comes from animal and plant sources. Animal sources include meat, fish, eggs & dairy. Plant sources include pulses, grains, nuts, seeds, tofu and soya products 2. Protein is made up of amino acids. Some of these must be obtained from food and are therefore called ‘essential amino acids’. Animal sources of protein contain all … Continue reading "The Top 10 Facts You Need To Know About Protein" ...

8 health and wellness trends to watch out for this year

8 health and wellness trends to watch out for this year

Sleep. There has been a growing trend towards maintaining a healthy sleep routine. Sleep has a high impact on our physical and mental health and more and more people are striving to ensure they good adequate and good quality sleep. Watch out a rise in digital apps to help track and aid sleep, supplements to … Continue reading "8 health and wellness trends to watch out for this year" ...

Comfort food recipes to get you through the cold spell!

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 … Continue reading "Comfort food recipes to get you through the cold spell!" ...

When the best plan is not the best plan!

When the best plan is not the best plan!

Every January you rush into a new fitness regime, give it everything for two weeks and then things start to slip. You miss a workout. You eat a full packet of biscuits instead of the one biscuit you had intended. Soon you realise it’s been two weeks since you did a workout and the weekly … Continue reading "When the best plan is not the best plan!" ...

Top 10 fruit and vegetables in Season this January

Top 10 fruit and vegetables in Season this January

There are so many reasons to eat foods which are season! They taste amazing, their nutrition is optimal because they are fully ripe and fresh, it helps to protect our environment AND it can be cheaper! Win win! I have picked out (excuse the pun!) some of the most delicious fruit and vegetables which are … Continue reading "Top 10 fruit and vegetables in Season this January" ...

Why fruit is so-called ‘nature’s candy’?

Why fruit is so-called ‘nature’s candy’?

Fruit contains naturally-occurring sugar called fructose making it sweet and delicious! People worry about sugar in fruit..please don’t! The recommendations in relation to sugar we hear so much about are referring to added sugar. Added sugar has been added to the food during manufacture. It could appear on a food label as ‘sugar’, sucrose, high-fructose … Continue reading "Why fruit is so-called ‘nature’s candy’?" ...

‘A Great Food Transformation’ is needed to save the planet! What we know about the EAT-Lancet report.

‘A Great Food Transformation’ is needed to save the planet! What we know about the EAT-Lancet report.

Firstly, who wrote this report?   EAT is a global, non-profit foundation established by the Stordalen Foundation, Stockholm Resilience Centre and Wellcome Trust.  The Lancet is one of the world’s best known medical journals. The EAT-Lancet Commission involved a three-year collaboration between 37 scientific experts from 16 countries aiming to address the need to feed … Continue reading "‘A Great Food Transformation’ is needed to save the planet! What we know about the EAT-Lancet report." ...

The top 5 questions a nutritionist ALWAYS gets asked about hydration

The top 5 questions a nutritionist ALWAYS gets asked about hydration

Do I have to drink only water to hit my fluid intake? Nope. Milk, juice, coffee,tea..basically  all sources of fluids contribute to your intake. Of course water is an excellent choice because it is readily available, inexpensive and is the healthier choice. Sipping on fluid throughout the day is very important but don’t get too … Continue reading "The top 5 questions a nutritionist ALWAYS gets asked about hydration" ...

6 tips to help you stay active- even when it’s cold outside!

6 tips to help you stay active- even when it’s cold outside!

1. Do a 15 minute workout at home! Youtube has any hundreds of workouts that can be done at home. Choose one which you know you will enjoy whether that be yoga, resistance exercises or dancing. Set aside 15 minutes of your day to get a quick workout in – you’ll feel a whole lot better! 2. Try an indoor … Continue reading "6 tips to help you stay active- even when it’s cold outside!" ...

There are some AMAZING nutrients in your Christmas Dinner!

There are some AMAZING nutrients in your Christmas Dinner!

Normally when people think of their Christmas dinner they are excited but know that at the end they will be half asleep on the couch too full to move but still with one hand in the Roses tin beside them.. sound familiar?! Did anyone ever think of the health benefits of their Christmas dinner? If … Continue reading "There are some AMAZING nutrients in your Christmas Dinner!" ...

Healthy Toy Show Treats

Healthy Toy Show Treats

IT’S 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 … Continue reading "Healthy Toy Show Treats" ...

Meal Planning

Meal Planning

It seems that on social media we are bombarded with images of people meal prepping. It’s all about bulk cooking and being aware of what we are eating and what we are planning to eat in the week or two ahead. Which is great! It’s cost effective and helps us to ensure we get a … Continue reading "Meal Planning" ...

5 Reasons To Love Nutri Balls

5 Reasons To Love Nutri Balls

Ever stuck for something tasty, nutritious and lunch-box friendly?! Fear not friends, Good4U has gotcha covered. We have done extensive research to identify what kids (and parents) want from a healthy snack and we reckon we have cracked it. Introducing BRAND NEW ‘Nutri Balls’!! These portion controlled snacks are made from milled seeds and freeze-dried … Continue reading "5 Reasons To Love Nutri Balls" ...

Fitness for Beginners

Fitness for Beginners

Exercise: you can love it or hate it but you cannot deny it has endless health benefits, both physically and mentally. Regular exercise has been link to a reduced risk of disease, better mood and overall body composition. The one thing we all must try and do when it comes to exercise is to find … Continue reading "Fitness for Beginners" ...

Top 7 School Night Cooking Hacks

Top 7 School Night Cooking Hacks

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 … Continue reading "Top 7 School Night Cooking Hacks" ...

8 Top Tips For Eating Well In College

8 Top Tips For Eating Well In College

Going to College changes your normal routine and eating habits. This combined with a million choices surrounding the campus and occasionally few too many drinks the night before can lead to some poor food decisions. Use these tips to help you make good choices and stay healthy. 1.Eat a good breakfast. It is the most important … Continue reading "8 Top Tips For Eating Well In College" ...

Lunch Blox- Build A Healthy LunchBox

Lunch Blox- Build A Healthy LunchBox

Our healthy Lunch Blox were designed by our amazing Nutritionist, Emma as a simple guide to creating a well balanced meal for school lunches. Just choose one item from each of our nutrient blocks and your healthy lunchbox is good to go 🙂 ...

5 ways to make lunch fun for kids

5 ways to make lunch fun for kids

Getting a nutritious lunch in school is not only important for your child’s physical development, but it can help them to stay focused throughout the school day. That being said it isn’t always easy convincing them to finish their meal when you aren’t around. Research shows that children are more likely to eat something if … Continue reading "5 ways to make lunch fun for kids" ...

Top 5 key nutrients for growing kids

Top 5 key nutrients for growing kids

From around the age of 5 children head off to school and often start making their own choices about food and meal times can become that bit more difficult! I’ve put together 5 key nutrients to be mindful of at this age. It’s important to remember that these can be obtained from a well balanced … Continue reading "Top 5 key nutrients for growing kids" ...

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 … Continue reading "30 Minute Beach Workout" ...

Healthy BBQ Hacks

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.  ...

Running for Health

Running for Health

Running-you may love it, you may hate it. Like me, you may find it difficult to motivate yourself to get up and just go for a run but afterwards you feel amazing! It doesn’t matter if you are a first time runner or running your 56th marathon, I applaud you. Running is such a great … Continue reading "Running for Health" ...

Walk towards better health

Walk towards better health

Walking. Some of us do a lot of it. Some of us do NONE. I know myself when I’m stuck at a desk nearly every day I have to remind myself to get up every once in a while and move around. When it comes to 5pm it can be extremely difficult to force yourself … Continue reading "Walk towards better health" ...

Understanding Health Claims

Understanding Health Claims

A health claim on a product describes a relationship between the food and health. It means that health benefits may occur when consuming the food or the nutrients within that specific food. For example, consumption of the food may contribute to boosting the body’s defence system or improve bone density. Types of health claims include … Continue reading "Understanding Health Claims" ...

Skinny Fat

Skinny Fat

I think we all have that one friend who eats and eats and then eats some more and NEVER puts on weight. Pizza after pizza washed down with a litre of sugary drinks and followed by a tub of ice cream. Sound familiar? Yeah, thought so. ...

Beauty From The Inside Out

Beauty From The Inside Out

Let’s face it (excuse the pun!) we all would love flawless skin and hair and beautiful natural nails but we can’t have it all! ...

Snacks For Pre and Post Workout

Snacks For Pre and Post Workout

Nutrition is extremely important when it comes to physical activity and sometimes even knowing what to eat and when to eat can be difficult. No one wants a stitch half way through a run but we don’t want to be starving either. Let’s chat a little bit about what to snack on before and after … Continue reading "Snacks For Pre and Post Workout" ...

5 Reasons You Should Conquer A 5K

5 Reasons You Should 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;   ...

The Health Benefits of Pumpkin Seeds

The Health Benefits of Pumpkin Seeds

Pumpkins are just for Halloween right? Wrong! Pumpkin seeds have an array of health benefits and are the perfect snack to have on their own or add to yoghurts, salads or soups! ...

The Ketogenic Diet

The Ketogenic Diet

Confused about keto? The ketogenic is not just another low-carb diet, the ketogenic diet is extremely controlled and requires attention to each food consumed. It involves a high fat, moderate protein and very low carbohydrate diet. Approximately 70% of total energy per day would come from fat, 25% from protein and 5% from carbohydrate. ...

Mood Boosting Foods

Mood Boosting Foods

Tough day at the office? Argument with your other half? Or just persistent low mood? Everyone experiences poor mood at some stage and it can be a distressing and difficult thing to deal with. Chatting, exercise and a good night sleep can all help to lift our mood a little. Food choices can also play … Continue reading "Mood Boosting Foods" ...

Good4U Myth Busters – Carbohydrates Make You Fat

Good4U Myth Busters – Carbohydrates Make You Fat

This old myth comes from the theory that carbohydrates raise insulin levels in the body and because insulin is known as the ‘fat storage hormone’ it will make us gain weight when we eat carbs. Sounds legit and sciency enough doesn’t it? It’s not. ...

Good4U Myth Busters: Sugar Causes Diabetes?

Good4U Myth Busters: Sugar Causes Diabetes?

Nope. Just nope. This is a big myth which I would like to seriously bust! ...

Brain Boosting Foods For Kids

Brain Boosting Foods For Kids

  Kids use up a lot of energy. We know that fuelling their bodies is so important to keep them healthy and going all day. Fuelling their mind is just as important. ...

Good4U Myth Busters: Gluten Free

Good4U Myth Busters: Gluten Free

“Gluten free is a healthier option”, this is something that I hear every week and it seems that we are confused about gluten. Let me help out a little with that confusion. ...

Good4U Myth Busters: Protein

Good4U Myth Busters: Protein

Protein: why do we care so much!? Every day it seems that another product is promoting it’s protein content, but why? What is it and why are we obsessed with it! ...

Importance Of Nutrition For Development

Importance Of Nutrition For Development

The role of nutrition in a person’s development is of utmost importance to their lifelong health and wellbeing. Undernutrition may occur when certain important nutrients are not consumed in the correct quantities or are not absorbed properly to the needs of the body. ...

Good4U Myth Busters: The Avocado

Good4U Myth Busters: The Avocado

If you didn’t take a photo of your Avo on toast for Instagram, did it even happen?!   Good4U talk all things avocado and if these little green celebrity fruits are all they’re smashed up to be ...

Stay Hydrated for Summer!

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 … Continue reading "Stay Hydrated for Summer!" ...

Banana Blog

Banana Blog

Are Bananas good-4-u?
Bananas are high in fibre to aid the digestion process. They are rich in Potassium which can ...

Top 10 Foods To Boost Your Immune System

Top 10 Foods To Boost Your Immune System

‘Tis the season- for colds and sneezin’ As the weather begins to get colder, your immune system is weakened, people are more prone to sore throats and runny noses. The cold and flu season generally begins in September, it can last right through to April and we all usually experience the nasty symptoms at least … Continue reading "Top 10 Foods To Boost Your Immune System" ...