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 fullness are leptin and ghrelin. Leptin is primarily made in fat cells and it is associated with feelings of DECREASED hunger (fullness). Ghrelin is made mainly in the stomach lining and it tells us when we are getting hungry (ie. increased feelings of hunger). When released both of these hormones travel to the hypothalamus in the brain and deliver their message.

There are so many different things can influence the levels of these hormones in a persons body and we are all very different. What we do know is that people who are obese can develop leptin resistance whereby, often, despite eating large amounts of foods these people will struggle to feel full. 

On top of this our genetics plays an important role in the levels of these hormones in our bodies and people can often forget these when struggling to gain or lose weight. Physical activity, the environment and our eating behaviours (eg. if someone reduces energy intake constantly) are other factors which play a roll in the activity of leptin and ghrelin. If someone is always on a diet our body will fight back and make us hungrier to prevent an energy deficit. 

All of these factors coupled with the fact that we are surrounded with highly palatable foods (high-sugar, high-fat foods etc.) means that our signals will vary greatly from person to person.

So what can we do to help? Well, aim to eat plenty of high-fibre, high-protein snacks and meals which increase satiety and helps to stabilise blood sugar levels. These prevents dips in energy levels and reduces fatigue. Eat a wide variety of foods to ensure essential nutrients for hormones are obtained. Include lots of fruit and vegetables at each meal and avoid going long periods of time with food. Sleep plays an important role in appetite and when we are tired we know that hunger is often increased so get 7-9 hours sleep per night if at all possible. 

Don’t forget that our Good4U Salad Topper range is bursting with essential vitamins and minerals, protein and fibre. They are also incredibly tasty and versatile. Pick them up NOW in Sainsburys & Waitrose!!

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 in the body which has been linked to a wide range of disease. 

 

  • Pumpkin seeds are high in magnesium which helps to control chemical reactions. Therefore magnesium helps to regulate blood pressure and blood sugar, reduce risk of heart disease and help to keep bones healthy.

 

  • Pumpkin seeds are high in fibre. Research shows that consuming a diet high in fibre can reduce the risk of diabetes, heart disease and obesity. Eating foods high in fibre can also help us feel fuller for longer.

 

  • Pumpkin seeds may help us to sleep as they are a source of tryptophan, magnesium and zinc which are linking to improved sleep or helping people to get to sleep more easily. 

 

Did you know that our new SALAD TOPPERS contain loads of fabulous, nutritious pumpkin seeds among other amazing flavours and ingredients. Pick them up NOW in Waitrose stores! More retailers will be announced very soon so stay tuned!

 

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 roasted to give them a delicious taste and texture. I’m gonna give you a quick break down of some of their nutritional benefits so you can see for yourselves just how powerful the humble seed is and why we love it so so much!

These are the top 10 reasons you NEED to eat more seeds!

  1. Seeds are good sources of a range of minerals like iron, folate, vitamin B6 and zinc which are all needed to boost our immune systems. No need to worry about awkward sniffles in the office – you have your seeds!
  2. Bone health is extremely important for people of all ages and minerals like calcium, magnesium, phosphorous and zinc all help to keep bones strong. Guess what.. all these minerals are found in.. YEP – SEEDS!!
  3. Poor heart health is one of the main issues we see among people today. The B vitamin Thiamine is super for keeping our hearts healthy and for overall physiological function. Our Focus Super Shot is a great source of thiamine and is particularly tasty sprinkled on porridge. Yum!
  4. Seeds are a great source of zinc which is important to maintain our skin, hair and nail health. Think of zinc as the natural beauty booster!
  5. Many seeds contain vitamin B3 (Niacin) which plays a role in reducing tiredness and fatigue in the body. It helps us to produce energy from carbohydrate food that we eat. So next time you’ve hit the 3pm slump think about snacking on some seeds.
  6. These nutritional superheroes also help to support our nervous system and brains because they contain B vitamins (or Brain Vitamins!).
  7. Are you convinced yet!? No! Okay because I’m not done boasting (*evil laugh*). We also have our amazing Sprouts! Spouted seeds are a living foods and one of the healthiest things on the planet you could eat. At Good4U we have Super Sprouts, Lentil Sprout Mix and Quinoa Sprout Mix. These are all high in fibre and fibre and protein and add a delicious and highly nutritious boost to any meal.
  8. Our Super Sprouts are a unique powerful mix of four sprouted seeds has published research on its anti-cancer properties. This particular sprouted seed mix is rich in sulforaphane (up to 50 times more than mature broccoli) an anti-cancer compound which helps mobilize the body’s natural cancer fighting resources and reduce the risk of developing cancer. Sprouts also contain an abundance of highly active antioxidants and powerful plant compounds.

 So, we know it and now you know it. Seeds are BRILLIANT!! Naturally nutritious food is so important for maintaining overall physical and mental health and seeds are a perfect food to boost your intake of vital vitamins and minerals.

Check out our range of Salad Topper Seeds and Sprouted Seed Salad Toppers!!

 

 

 

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”

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 way to improve Continue reading “Running for Health”

Walk towards better health

Walking is good4u

Walking is good4u

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 to head for a quick stroll (especially if you live on the West coast of Ireland and it’s absolutely BALTIC!). Continue reading “Walk towards better health”

Understanding Health Claims

Understanding Health Benefits

Understanding Health Benefits

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 ‘functional health claims’, ‘risk reduction health claims’ and ‘claims referring to children’s development’. 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.
Continue reading “Skinny Fat”

Beauty From The Inside Out

Beauty Tips 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!
Continue reading “Beauty From The Inside Out”

Snacks For Pre and Post Workout

Pre and Post Workout Snacks

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 a workout.
Continue reading “Snacks For Pre and Post Workout”