Can we end homelessness in Sheffield and if so how?

Homelessness in Sheffield was never an area that Nourish was supposed to be involved in, but from very early on it became of interest due to the interactions we had through our 'pay it forward tree', a concept that connected caring customers with those who needed a warm meal, smile and a place where there was no judgement, through simply providing a platform where customers could pay for a meal, to be collected by someone, anyone who needed it. 

Though it became difficult to manage, there's no denying that it was successful and it showed that the people of Sheffield really do care and will invest when there is a trusted platform to do so. 

Homelessness in Sheffield is on the rise, but so are the many issues associated with it, such as anti-social behaviour, drug issues and the need for improved and increased mental health support. Sheffield City Council and the many charities, despite funding and constant investment are struggling to manage the many issues that it brings to the city. But can we actually end homelessness in the city? Places such as Monaco have no homeless issues at all, but then that's not surprising, as they also have a zero tolerance to it and you're likely to be moved on to neighbouring Nice if you try tapping in the streets of Monaco. But then Sheffield is not the French Riviera, or a standalone tax haven either. 

There are however many initiatives out there, in other cities which are working to provide a better future for those most vulnerable in society, that find themselves sleeping rough on the streets. Models such as the housing first project, or the Denver works project are showing impressive and positive results so far and are helping to bring together services all under one roof. 

In terms of ending homelessness in Sheffield, it would seem that there is certainly an appetite to really tackle the problem, first by slowing down the escalating issues, then looking at ways of reducing both the financial cost to the city and the number of those finding themselves homeless. 

A serious strategy needs to be developed, one that is based on:

working together - multi collaborations - including businesses, charities, the general public, council and local media. It then needs to be tied to an end goal, with measurable targets too, so we as a city can be held accountable to achieving success and that unlike most initiatives, doesn't fall off in to the abyss, it also needs to be realistic, both in terms of achievements but also time frames too.

What we know works & why

Food initiatives such as the pay it forward tree at Nourish - connects public and those in need

Tent city - on awareness only 

Utah model (medicine hat) - eases the problem then addresses the cause, shows quick progress can be made, time sensitive, action orientated 

Denver works project - jobs for the homeless - engages the homeless, shows them a future, bridges the gap from homeless to working on a community service type model 

Albuquerque works ’there’s a better way’ - as above 

Sam Tsemberis  - Pathways to housing - ‘housing first’ initiative - a 'no barrier’ systems - here for all, problems aside. creates trust, non-judgement and acceptance - all battles faced daily, system engaging - opening channels to what’s available - serves as a reminder of not being stuck in the viscous circle 

Laundry/shower trucks - engaging and offering essential services to those without a home

Social bite - Scotland - engages the homeless with food, jobs and connects them with the general public 

To move forward as a city, we first need to establish the real cost of homelessness to the city, nit just in temporary housing or medical care, but the cost to the emergency services and the estimated cost to businesses too. It is also crucial to know exactly what is available in the city and what is currently working and making a difference. Above all else, an understanding of the needs of those who find themselves homeless and the barriers they are faced with, which are stopping them from moving forwards.

Essentially, to stop homelessness, people need houses, they need a purpose, they need professional support and they need an understanding from the people of Sheffield that it ain't easy and it's not always plain sailing. We can sleep rough for one night, serve food once a week and drop pizzas of on a Saturday night, but as standalone acts, they offer no credible solution to the problem.

Homelessness should not exist in a city like Sheffield, the people care too much to just standby and let this issue keep getting worse, but there needs to be a strategy that finally brings everyone together and focusses on what is proven to work. There are solutions, they just need bringing under one roof, to finally end homelessness in Sheffield.

Thinking of ditching Gluten? Have a chew on this first

“I’ve lost so much weight since cutting out gluten, i feel less bloated, have more energy and a clearer mind, cutting it out was the best thing i’ve ever done” sound familiar? Of course it does, we’re so used to hearing this from so many different outlets including the media, family & friends and so called health guru’s, that we can be forgiven for thinking that maybe gluten IS the problem after all. Maybe it does make us fat, maybe it is why we’re feeling sluggish and maybe it is the reason we’re always feeling bloated, so what’s the real deal with Gluten, is it really the devil or is there more to it, this article looks to clear up the confusion which surrounds Gluten.

So what is Gluten? For something that gets such a poor rep it is a fairly innocuous substance. Gluten is a protein found in wheat, rye and barley and with these being staples of the western diet, it makes its way into a variety of products. These food types are often starchy carbohydrates such as bread and pasta but it can be hidden in more surprising foods such as processed meats, crisps and even in your salad dressing. As a proxy of gluten’s reputation, these foods then get tarred with the same brush and cutting out bread and pasta from the diet is seen as a healthy dietary change. But is it really as bad as all that? And do making these changes have the benefits that instagram celebrities would have you believe?

For approximately 1% of the population, removing Gluten completely from the diet will absolutely have a very significant and instant improvement in well being, that is because those people suffer from a genetically predisposed disease, known as Coeliac’s Disease (CD). Those who suffer from this disease experience an immune response after eating gluten containing foods, which leads to inflammation in the small intestine along with other symptoms, such as joint pain, skin rash, Diarrhea, abdominal pain, malabsorption of other nutrients and even fatigue. It is estimated that only 0.2%-0.3% of people who have CD know they have it, but around 1% suffer from it, just not to the point where it’s bad enough they seek out the diagnosis and treatment. But what about the rest of the people who are suffering, surely they must just be ‘Gluten Intolerant’ then i hear you ask? Well, it’s really not that simple either.

There are now 3 conditions which recognise Gluten or gluten containing foods, as an effector. Coeliac’s Disease, Non Coeliac’s Wheat Sensitivity and Gluten Intolerance. As with CD the chances of having one of the other conditions is around 1 in 100, but as only around 1 in 10,000 are actually diagnosed, these numbers are more of an estimate. Gluten intolerance and Wheat sensitivity share a lot of crossover symptoms to Coeliac disease but you will not test positive for the condition and unfortunately, diagnosing a specific food intolerance can be tricky as symptoms between foods are often similar. This can create issues when a person has a set of symptoms which fit with those of Gluten Intolerance, so they decide to cut it out of their diet. Cutting out a large groups of foods because it is trendy, or because you read it online, or because someone in your office has done so as well is not good practice. Without diagnosis it could be ineffective anyway as it may not be the root of the issue. A lot of gluten containing foods are health promoting with links to reducing heart disease, obesity, cancer, diabetes and other chronic health conditions. Just because some people are allergic to peanuts, doesn’t mean the whole population should cut them out for health reasons. So where has this vendetta against Gluten specifically come from?

Namely 2 books began the wholesale demonisation of Gluten, of which the media and many a wannabe guru jumped fully in and backed with both feet. The books in question?  ‘Grain Brain - by Dr. David Perlmutter’ and ‘Wheat Belly - by Dr. William Davis’. Notice they’re both written by Doctors, Perlmutter a Neurologist and Davis a Cardiologist, neither of whom is qualified in nutrition and both have questionable reasons for pushing such dogmatic nutritional stances, and yet they have played a key part in the boom a now billion £ retail market as well as both personally profiting from it hugely too through various revenue streams. The role of the media in this is the same as with any sensational nutrition discovery, they jump all over it without researching the facts or consulting the real experts and with this comes the secondary wave; those who the issues resonate with and are seeking validation for the way their current diet makes them feel as well as those who want to be influencers in a ‘who can shout loudest’ market of health and fitness. Sadly the echo chamber grows and the truth becomes almost insignificant along the way, coupled with the fact we live in a society where the media and influencers rarely, if ever say ‘i got it wrong’ especially when it comes to health, added to this, if you’ve cut Gluten containing foods from your diet, specifically one’s such as bread filled with processed meats, pizza’s and pasta dishes, what you’ve likely replaced them with is what is in fact making you feel and function better.

If you’ve made the decision to alter your diet for health reasons, what this has likely done is cause you to be more engaged and more conscious in what you are eating. This is always a beneficial change, eating more lean meats, more fruit and veg, more pulses and beans, less processed foods, less salty and sweet goods and possibly drinking more water are all healthy practices. But in the same breath if this is done in conjunction with cutting out Gluten, what is it that’s actually making you feel better? Is it a healthier diet richer in nutrient dense foods? Almost certainly. Has cutting Gluten at the same time contributed? Without proper medical input and recorded or prescribed diets it’s not going to be easy to say. It is this kind of misinterpretation of health that is being exploited by online gurus. I’m sure you do feel better when following recipes from Clean Eating Alice (now ‘Alice Living’), or Deliciously Ella who capitalize on the Gluten Free movement, but like mentioned before, is this because of the lack of Gluten or because the food is rich in nutrients? For 99 in 100 it’s the latter. So what is the real solution here?

Don’t hang the blame on one food type unless you are given a reason to from a qualified professional. Linda who sits across the desk from you might have been told to cut out gluten, and it worked, but who’s to say that is the cause of anyone else’s issue? Or that there even is one cause? Eating processed meats, fast food, high fat/salt diets with not a great deal of fruit and veg will cause anyone to have a less than optimal intestinal tract. If you make a switch to a healthier diet, do so without intentionally cutting out a specific food group. For 99 in 100 people this will likely clear up problems you are having. For that 1 person, the problems may persist and then it is time to seek further clarification.

So the weight some people lose when cutting out gluten, the lack of feeling bloated and the increase in energy is almost always down to the overall improvement in the diet. Rarely will one food or specific ingredient be the cause of health issues or weight gain for the majority of people. There’s also the issue of the ‘free from’ foods which are plastered with the fact they do not contain gluten, but forget to acknowledge they contain higher calories than their gluten containing counterparts.


“I’ve lost so much weight since cutting out gluten, i feel less bloated, have more energy and a clearer mind, cutting it out was the best thing i’ve ever done”

Suddenly with a bit more clarity, the term ‘cutting out Gluten’ should really read ‘Making positive changes to my diet’. Gluten is not your enemy. And by cutting it out for the wrong reasons can  mean you missing out on health promoting food groups, and unnecessary expense on ‘free from’ foods which are often not only more calorie dense, but rarely taste as nice! Don’t put the blame on one food group because it’s easy to find a scapegoat for your dietary issues. Change your bad habits, eat your greens and fruit, drink plenty of water. For 99% of people, this will benefit you more than you think. If you continue to have symptoms, book in with the Dietitian or Nutritionist at Nourish. *shades on emoji*

Rapid weight loss meal plan service - pre-launch

Party season is here and to help you get ready we are pre-launching our rapid weight loss bespoke meal plan service to help you shift a few lbs. 

Following the success of our Bespoke Meal Plan Service, which has helped many people lose weight, perform better and live a healthier life, we were often asked by many people if we could them with a quick fix type solution. We're not about quick fixes but more about changing habits to better one's for longer term health benefits, however, the challenge to come up with something that would not only provide optimum nutrition but also lead to rapid weight loss, was a one which we couldn't shy away from, so we came up with a very specific plan devised by our nutritionist alongside our chefs. 

Our plan is aimed at giving you a healthy intake of the most important nutrients whilst helping you lose between 2-12kg in 4 weeks. It has been scientifically designed and is very precise, which is what we excel at!

For our pre-launch, we're looking for a few people to help us fine tune it and give us feedback before our full launch in January, so we thought now would be a great time to test the waters and see what the interest is like. if you want to be considered then please send an email to nourish@nourishrestaurants.com and we'll be in touch. 

What can you expect?

3 meals per day along with 2 snacks, a variety of different nutrient dense foods and some smart supplementation to help you along the way too. This is rapid weight loss though, so expect at times to be hungry, although we're confident you'll be surprised at how we can manage that too, but also how tasty the food can be too.

What's the cost?

The full launch price will be £175 per week, but our pre-launch special price will be just £100 per week, which is cheaper than your average juice detox! But with our system you'll get all of your meals, snacks and supplements along with support from our team too.

Limited number of spaces available, so if you're interested, act quickly!

 

Understanding calories by Nourish

In short calories are a unit of energy, which is a quantifiable value we can use to measure the energy contents of food in terms of what it can contribute in the form of fuel, to the body (?Did you know, a calorie is the amount of energy required to heat one litre of water by one degree?). When we pair this information with what we know about the body and how it both uses calories and food, we then have some valuable knowledge with which to work out a plan to create a calorie deficit, which in turn will lead to the body releasing fat store and overall body fat levels coming down.

So now we have laid out what really matters when it comes to fat loss, let’s have some science about how the body deals with energy and what influences the storage of said energy in to fat.

"Creating fat loss really is as simple as building a solid base with calories, and then using this to calculate a suitable macronutrient intake” - Dr Paul Rimmer

When you have an excess of something, it has to go somewhere. When this happens with calories, from any source of food, if they are not burned off then they have to be stored. The body has different pathways for the different nutrients; Fat, Carbohydrate and Protein.

So how do we decide what define a calorie requirement for an individual? The government tells us on the side of our cereal box that the Recommended Daily Allowance (RDA) is 2000Kcals for women and 2500Kcals for men. But does this mean a 7ft man needs the same as a 5ft man? Or that a 6ft woman needs less than a 6ft man?

No, it tells us very little about ourselves. These are just completely average guidelines which will approximately fit the middle ground of the population.

What we first need to understand is what our calorie output is so our nutritionist or dietitian can manipulate the content of our diet to create a deficit suitable for sustained weight loss. This requires understanding the two following values:

Basal Metabolic Rate (BMR)

What this refers to is the amount of energy required to run your bodily functions for 24 hrs. The cost of keeping your brain on, your heart beating, your lungs moving etc. It includes no movement. Imagine you were to lie completely still in bed for 24 hrs, your BMR is how many calories you would use in that period.

There are factors that alter your bmr; height, weight, age, gender and body composition. It is important to understand that the calculation to approximate your BMR becomes less accurate at extremes of the scales. This is where nutrition professionals, such as those at Nourish, can help to make the figures as accurate as possible.

In the UK we have adopted the Oxford Henry calculation for calculating BMR, but there are others such as the Schofield equation, and in America the Harris-Benedict formula. The American equation is very out-dated, but for some reason has been adopted by the fitness industry in the UK, so be wary if your Personal Trainer calculates your calorie requirement, or at least ask what calculation he uses.

There are ways of calculating calorie expenditure very accurately, such as doubly labelled water and Douglas Bag calorimetry, but these require lab conditions and trained professionals to carry out. Best to just stick with the calculator for now.

So now we have a figure to start off with, but not the full picture, what now?

Physical Activity Level (PAL)

BMR is difficult to modify, the easiest way to change it is to alter body composition and this process can take a long time.

Your physical activity level is not just related to how much exercise you do, although this is a big modifier, but also the nature of your day to day activities. For example if you work on a construction site, your job is going to be more physically demanding than that of an office worker. We will cover easy ways to add in more physical activity to your day other than the gym in another chapter, but there are quick fixes to bump your PAL level up.

PAL works in unison with BMR as a multiplication factor. For example if you are inactive at work and sedentary in your free time, your PAL would be 1.2 x BMR. At the other end, if you worked a physical job and did heavy exercise, it would be 1.9 x BMR.

So clearly this is a the best way to increase your energy expenditure, and as the aim of losing weight is to create a calorie deficit, exercise can help over diet alone. Although there is an adage in the industry; ‘You can’t out train a bad diet’.

So we’ve touched on how we figure out our calorie requirement, how do this then convert over to a weight loss diet? On the surface, its simple. Find out how many calories you need, and subtract 300-400, and eat those many. But dig a little deeper and it becomes clear it is far more nuanced than that. For starters, if the foods you are eating aren’t of the right nutrient profile, or arent satisfying enough, the body will begin to suffer, and the diet will begin to fail due to hunger, low energy levels and cravings. This is where old habits may re surface, or workouts may be skipped.

Ensuring this doesn’t happen requires macronutrient breakdown to be pre planned, meal timing to be appropriate and the types of food being consumed also come into play. But we will go into that later.

Macronutrients

There are two varieties of nutrients, macro and micro. Simply put, you can see macro nutrients, you can’t see micronutrients. Macro-nutrients are comprised of 3 different forms, Fat, Carbohydrate (CHO) and Protein. Some will include alcohol in this list as it contains calories, but as it has no nutritional value, labelling it a ‘nutrient’ is misleading.

Whole books have been written around this subject, so we shall just have a whistle stop tour of each of the three here.

Fat

At 9 calories per gram, fat is the most energy dense of all the macronutrients. Calling it fat gives it a negative connotation, and in many ways this is understandable. Although there are different forms of fat, it has the closest similarity to what may be around your waist. But as we discussed with calories, it is excess that causes weight gain. Due to its nutritional density, it can cause the biggest fluctuation in caloric intake with the least amount of change in intake volume so probably needs to be monitored a little more closely.

Fat will always have a place in a healthy diet. It can be used as an energy source, it helps us with absorption of vitamins and minerals, it is the building block for a lot of hormones and it keeps our hair, nails and skin healthy.

Carbohydrate

Carbohydrate is the fuel of choice for our body and provides 3.5 kcal per gram, usually rounded to 4.. We will turn all carbohydrates in to the body's preferred energy currency; Glucose. The type of carbohydrate will determine how quickly it is converted to glucose, this is known as the Glycaemic index (GI). Low GI carbs are complex, and take longer to break down to glucose, this is beneficial as it gives a sustained and controlled energy release. Wholegrains, Brown Bread, and Oats are examples of low GI carbs. Just think, the browner the better.

High GI carbs will give a ‘spike’ to the glucose in the bloodstream, which initially is a good feeling, but is often followed by a crash, and this can triggered a cycle of craving for a sweet fix, however this should only really be a concern and something to watch out for if you're eating this foods on their own and they are making up a large portion of your total daily calorie intake.

There are places for all types of carbs in the diet, but at a basic level, it is better to go for the Low GI options as much as possible. It is worth noting that high GI carb sources can often come with a high fat content, such as chocolate, cakes and doughnuts.

You may have been hearing carbs being the worse thing for gaining weight, but as is important to stress, it is not the food type, it is the excess. Cutting out carbs is something that is becoming increasingly common, and is often labelled as ‘Ketogenic’. Takes a short memory to forget that cutting carbs is the premise for the Atkins diet, which was show to not only be ineffective, but also not actually that healthy due to the amount of fat and protein being consumed.

More important that focusing solely on the volume of carbs you eat, is to focus on the source and the timing. Eating carbs around workouts is a good way to energise pre gym, then re fill muscle energy stores afterwards. Carbs are not the enemy!

Protein

Protein, at 4kcal per gram, is usually considered the nutrient to care about the most when it comes to losing weight or in an exercise programme, and for good reason. Protein is the building blocks for Amino Acids, which are involved in pretty much every chemical process in your body so having a good amount is important. It also helps muscle repair after damage which is why its good to consume if you are exercising.

When dieting protein is a useful tool as it increases satiety (the feeling of fullness) more effectively than the other 2 nutrients. This means a diet high in protein will help you to feel satisfied even when you are on a calorie deficit diet. Animal protein sources often are also high in fat, so going for lean cuts of meat is important to avoid over consuming calories due to fat content

So there you have it, a whistle stop tour of the three macronutrients, all of which play a role in your diet and none of which should be avoided. What becomes important is ensuring these macros are calorie adjusted and calculated to make sure you are getting the right balance of foods and consuming the right amount of calories to create a deficit and aid weight loss.

Creating a diet plan is difficult, and requires good knowledge of food and appropriate macro breakdown for the task in hand.  But that’s what you have Nutritionists and Dietitians for. They can look at the amount of calories you need for maintenance, then adjust the numbers, and create a diet plan to allow you to reach your goals.

Written by Joseph Parker and David Stache

Understanding hunger

  What makes me hungry?

Hunger is a funny thing really. Its pretty common knowledge that the body can last for around 2-3 weeks without food before it gives up, so why does it only take 3 hours after having lunch for you to be thinking about a mid afternoon biscuit? This stems from evolution and how we needed our body and mind to behave thousands of years ago when we were hunter/gatherers. Thousands of years sounds like a long time, but in evolutionary terms, it’s nothing, and we haven’t quite adapted out of some of those traits from our ancestors.

Back when we were competing with sabre tooth tigers, food was a lot harder to come by. The chances of getting 3 square meals a day were pretty slim, so being hungry all the time would have been counter productive. We all know when we get the thought of our next meal in our head it can be genuinely difficult to focus on anything else. So when food is scarce, or unavailable, our body can turn off that feeling.

Fortunately we live in a time and environment where food is highly available and  easy to get hold of. Unfortunately, our caveman instincts still subside in us, so our minds (actually, our hormones, but we will get to that) have a field day. It will try and persuade us to stock up on calories to survive if food becomes scarce, which was a distinct possibility as a hunter gatherer, but much less likely today. This is why we are currently in, and probably will continue to remain in, an obesogenic environment. Simply put, our innate behaviour and our surroundings are conducive to making us overweight, as opposed to under weight. This can be seen by statistics that say there are more overweight than healthy or underweight people in a lot of developed countries, and the UK is no exception.

So what is our mind up to when it tells us ‘yes, go and eat right now, please!’? We have 2 main hormones at play, Grehlin, which tells us we are hungry, and then leptin, that controls our feeling of satiety (how full we are).

These hormones are important, and whilst we can’t actually stop them being released, understanding them can help a bit in how you make dietary decisions. Ghrelin is quite a fickle hormone, and quite in tune with your thoughts! Avoiding the big sciency bit behind it, we are effectively ‘conditioned’ to be hungry at certain times of the day, and when we are feeling certain ways. At the typical meal times of the day, we start to feel hungry. You would think, ‘its lunch time. I’ve not eaten in 5 hours, I need food!’ But do you? Your body can go for more than a fortnight without it! So what is actually happening? You’re thinking about food. And you usually eat at that time so ghrelin is released and the signal it sends to your brain is one of feeling hungry.

This is just your body looking out for you, but it can be difficult to suppress this feeling, or take command of it. The very simplest answer to this is to eat little and often. Speak with any nutritionist or dietitian and most of them will create diets that are based around having a light snack in between meals that is pre planned, so you aren't given as much chance to let the feeling of hunger take over.. Another good way to avoid impulse eating is to avoid situations or locations that encourage it. When was the last time you were in a coffee shop, or even in some clothing shops, and found that whilst waiting to make a purchase there was food of some description right there? Companies are aware of this connection you make with thinking about food and getting hungry, and they will always try and exploit it. If you are someone not very good at resisting temptation, it is worth making conscious decisions to avoid these situations. Further to this, if you find yourself craving an evening snack, just try stocking the cupboard with healthy alternatives, and certainly don’t ever go food shopping on an empty stomach!

The next part of hunger is how you can improve your satiety and keep yourself feeling fuller for longer. There are a few things that can be changed in the types of foods you eat, and the way you eat them. Having a diet that is higher in fibre will help boost the volume of food, and therefore the sense of fullness, and it will slow release of sugars into the blood keeping your energy levels more constant over the course of the day. Good foods to try are brown alternatives (bread, pasta, rice) and keep the sugary snacks and drinks to a minimum. Ever had your mum tell you ‘chew your food properly!’, well there is actually a two fold benefit to this. Chewing the food longer and to a smoother texture means more nutrients are able to get into the blood over the course of the foods digestion. It also adds the benefit of slowing down the eating process. It takes around 20 minutes for the stomach to tell the brain it is filling up so eating slower will help to lengthen the meal, and give you a chance to get the full satisfaction from your food. Another little tip is to make time for the activity of eating. Don't eat your meal in front of the tv or at your desk as the distraction can often make you eat faster, and pay less attention to the sensation of filling up.

So there you have it. Hunger is effectively psychosomatic (in your head) and a product of our ancestors instincts combined with our current environment. While you cannot turn it off that easily, you can strategise your habits to minimise its impact on your day and your dietary habits. So plan meals ahead, eat your fibre, and don’t have crisps and biscuits in your cupboards.  Oh, and your stomach rumbling isn’t from hunger, its dehydration, so drink your water too.

Written by Joseph Parker (BSc (Hons) Dietetics) 

Nourish launches new freshly prepared 'Gym Meals' range

Nourish launches new Gym Meals range - Supporting local gyms to provide restaurant quality healthy meals to their members.

Nourish as a healthy fast food restaurant based in Sheffield City Centre has long been a promoter of healthy eating as well as choosing to work with gyms which seek to improve the overall health of their members. Nourish is now looking to extend both it’s reach and support of those by entering the growing area of freshly prepared gym meals market. With a 5 star hygiene rating and a fully equipped professional kitchen along with highly experienced chefs, our menu innovation and ability to produce high volume meals is a key factor in our ability to support our growth in to the area of prepared gym meals. All of our meals are also fully macronutrient calculated and come with full and detailed allergen information.

Nourish has long worked with many Personal Trainers and gym owners to offer improved nutrition through the ‘Bespoke Meal Plan’ service it offers. As a premium service, the market of which has always been niche.

With our new gym meals range, we are now able to offer gyms a way to provide our restaurant quality meals to their customers, assured of the consistency and quality we are known for, all at a price whereby not only does the customer benefit but also the gym too.

Due to our restaurant menu we are able to offer a wide variety of different meals at very competitive prices, however we have a focus on high protein meals with a mix of carbohydrate sources and each dish is at least 2 portions of vegetables.

A selection of our core menu items include:
Thai chicken curry with jasmine rice and asian slaw

Goan fish curry with brown rice and greens

Moroccan turkey meatballs with sweet potato mash and greens

Szechuan Beef with rice and shredded veg

Quinoa coated chicken katsu with rice and greens

In addition to these core menu items, we also offer a rotation of specials too, including pesto crusted cod, sesame glazed chicken, slow cooked BBQ beef plus many others.

All meals include a full macronutrient breakdown and low carb versions can be offered too.

For more information about stocking our gym meals, or to set up a taster event at your gym, please email nourish@nourishrestaurants.com

Foods that will improve your focus and concentration

Do you find yourself losing focus and concentration in the day? Before you start looking for a quick fix or reaching for the coffee, there is one aspect of your daily routine which has a huge effect on your concentration levels and that is your diet. 

Here are 6 foods which help yo improve your focus, including as many of these in your daily diet will help improve concentration and keep you focussed for longer.

 

Blueberries

Blueberries are stacked full of antioxidants, a term that is hailed as beneficial but with no real explanation as to why. Oxygen is actually quite harmful, think of rust on a metal fence, that is from its interaction with oxygen. When we are exposed to oxygen, which is with every breath we take, it has the potential to create reactive oxidants. Anti-Oxidants will bind with the harmful oxidants known as ‘free-radicals’ and move them out of the body. The secondary benefit to this is the blood becomes more rich in beneficial oxidants, which improves blood flow to the brain and rest of the body, which will help to alleviate the mid afternoon ‘brain fog’.

 

Green tea

Many people who look to caffeine as a pick me up will turn to the coffee pot for their fix, which is understandable. The caffeine content of coffee is high and the effects act quickly to help give you a lift in focus and motivation. The problem with coffee is the sensation wears off almost as suddenly as it arrives. When drinking green tea, or one of its derivatives such as Mate, or Matcha, the caffeine delivery is not as instantaneous, but more prolonged thanks to an interaction with Caffeine and the amino acid l-theanine.. This causes less of a buzz, but more of an extended period of increased focus and clarity, which will benefit productivity more than a frantic rush, and a discernible crash like that found in coffee.

 

Avocado

Like blueberries, Avocados are also filled with antioxidants and will provide a lot of similar benefits such as improved mental acuity throughout the day. Avocados are also well known for their high content of fat, but this fat is the best type for you to have in your diet, as it helps to not only lower the amount of cholesterol in the blood, but has the benefit of being ‘cardio protectivee’, i.e, it actually benefits the health of the heart and blood vessels in the body.

help blood flow to brain. They are also a good source of fibre, which helps with gut health and has been strongly linked to reducing the risk of bowel cancer, one of the most common forms of the disease in the UK.


 

Dark chocolate

Dark chocolate contains a large amount of antioxidants, the benefits of which have been discussed. It is also a good source of caffeine so will help give a lift. Dark chocolate can help the body develop more nitric oxide, which widens blood vessels and helps with blood flow which in turn will help the brain and other organs work optimally. It also helps to reduce production of the stress hormone ‘cortisol’. Eating a small amount every day has been shown to reduce stress levels in as little as 2 weeks.



Nuts

Nuts are seeing a resurgence as not only a food that is beneficial, but as one hailed as a ‘superfood’. No longer just seen as a casual snack, nuts should be considered a food to have frequently to aid long term health. The consumption of nuts is associated with reduction in oxidative damage, inflammation, vascular reactivity, and improvement in immune functions. Recently there has been evidence to show that regular consumption can help to slow cognitive decline, which reduces risk of conditions such as depression and attention deficit disorder in the short term and could help with long term conditions such as alzheimer's.

 

Hydration

The human body is comprised of approximately 70% water, so it is easy to understand how important it is a constituent for health. Just 6-9% reduction in hydration can cloud mental focus, induce lethargy and cause irritability . Any further than this and the bodies function begins to very rapidly decline. Ensuring you are hydrated will help not only with your productivity, but will keep your skin clear, your organs functioning optimally, and your brain focussed and sharp, You should be aiming to see clear or light straw colour urine at least once a day.

An open letter on our 'Pay it Forward Tree' scheme

An Open Letter on our ‘PAY IT FORWARD TREE’ scheme

Due to the recent increase in anti-social and abusive behaviour we have endured from people who are using our ‘Pay it Forward Tree’ we have now decided to operate a zero tolerance policy towards any such behaviour and will be reviewing the scheme over the next month with the possibility of scrapping it completely.

Since launching the scheme nearly 4 years ago we have been relied upon by many for a warm meal and a coffee as well as being a welcoming and safe place for those less vulnerable in the city. We have served thousands of meals to those in need and we wish to carry on doing so, but only if the behaviour we’ve experienced stops immediately.

The increase in what can only be deemed as disgusting and disrespectful behaviour has become too common for us to not take any action.

Recent behaviour has included:

·      Being spat at

·      Frequently being swore at when there is no meal on the tree

·      Coming in to the store intoxicated either from drug use or alcohol

·      Walking in with lit cigarettes

·      Speaking in a disrespectful manner to staff

·      Acting in an intimidating manner towards staff

·      2 attempted break in’s within a month

Our priority as a business is to first ensure our staff have a safe place to work and are respected by our customers, but also that our customers have a safe and welcoming experience when they come to Nourish. On occasion this has not been the case

We do not deserve to be treated in such a manner when we invest so much money and time in to feeding those in need. As of today, you must follow this basic code of conduct:

·      Do NOT come in to Nourish if you are under the influence of drugs

·      Do NOT come in to Nourish if you are intoxicated from alcohol

·      Do NOT come in to Nourish with open cans of alcohol

·      Do NOT come in to Nourish between 12-2pm which is our busiest period of the day

·      Do NOT come in to Nourish for the end of day meals until AFTER 6.30pm

·      Treat the staff serving with complete RESPECT. Please & Thank you are basic manners, use them.

·      Do NOT argue with staff under any circumstances

You will be refused any food and permanently barred immediately if you fail to follow any above the above points.

A guide to Intermittent fasting - part 2: the different protocols

As discussed in part 1, there are many different protocols which you can trial when it comes to implementing IF, however finding the one which works for you is often a case of trial and error and just because one approach may not work for you, it doesn’t mean the overall concept cannot still yield results in some form, some people just do not get on with IF as a strategy whilst for others it is their go to fat loss strategy.

 

The commonalities between IF and a more standardised balanced calorie restriction diet for weight loss are they both control calories, there is an emphasis on food quality and regular exercise also helps with results too. But these are pretty much the basis for success with any dietary plan.

What you’ll find with IF is that regular fasting does make it easier to maintain a lower body fat which is predominantly down to the fact you have the power to reel things in for a few days should you spiral out of control on a binge, it is also a great way to manage hunger too which is important to not only getting into great shape but also staying fit and healthy. Having said that it has not been proven to automatically produce better results than a conventional dieting approach.

Once you dig into the IF community you’ll see many different approaches portrayed as the best, as with any dietary intervention ‘best’ is very much down to the individual's preferences and ability to adhere to the plan is key.

 

An introduction to the different protocols:

Warrior Diet (20 hour fast, 4 hour feed) - https://www.amazon.co.uk/Warrior-Diet-Biological-Powerhouse-Explosive/dp/1583942009

On this plan, you would fast for 18-20 hours each day and then have a feeding period of 4 hours. But The Warrior Diet is about more than just fasting, there are specific foods based around Paleo to eat during the feed window and in some cases, small amounts of these foods can be eaten in the fasting window too. It also stipulates to exercise during the fasting period to utilising exercises such as bodyweight training, squats, and presses along with short high-intensity exercise. This is not a once a week protocol but one aimed at a longer period of time, over say a few weeks or even months, however, some individuals prefer to stay on this plan indefinitely.


 

5:2 Plan (5 days normal eating, 2 days under 500kcals/25% of daily kcals)

http://the5-2dietbook.com

 

This version of IF involves having 2 days per week with a lowered calorie intakes and eating normally or at maintenance calories the rest of the time. It has become one of the best-known formats due to the media attention it gained, however, it does come from a scientifically evidenced based background.


 

Meal Skipping (Random)

Don’t fancy dinner or breakfast? Fine, just skip it and fast. Way back when we were roaming the land hunting and gathering our foods we didn’t all break for lunch at 12 pm, we ate more randomly when food was available, which is very different today when food is available for most of the world's population pretty much all of the time. This method also includes a more Paleo style diet too, much like the Warrior Diet.


Leangains (16 hour fast, 8 hour feed)

www.leangains.com

Martin Berkhan is the lead guy on this protocol with an extensive blog covering all things fasting from types of exercise to preferred alcohol on a fast. As per the name, the emphasis is on gains too so there’s a leaning towards a higher protein diet with carbohydrates being cycled and the use of fasted training with the majority of your nutrient intake post workout.


 

Alternate Day Fast - ADF (36 hour fast, 12 hour feed)

The basics of this plan are to eat every other day during a 12 hour window, so you would eat within a 12 hour window during the day, fast overnight and throughout the next day, you would then wake up on the next day and eat during the 12 hour window. Healthier food choices are encouraged however this is not classed as critical.


 

Eat stop eat (24 hour fast once or twice a week)

http://www.eatstopeat.com

This is a full 24 hour fast once or twice per week, with an emphasis on eating healthier with higher protein meals and minimal processed foods. There is no set days in which you must fast and the rest of the week is flexible, the time you start the diet is also not deemed as important either. Some people will eat breakfast and then fast until breakfast the next day, whereas others will fast from dinner until dinner the next day. The premise here is to create 2 big windows of calorie restriction so your overall weekly calorie consumption is lowered.

 

As with all of these different protocols, there are many similarities, from having an eating window, emphasis on choosing healthier foods during your feeding window and creating a calorie deficit over a period of time. All of them require compliance to a plan to achieve results too, again like any plan you choose to follow in order to achieve results.
 

Fancy giving IF a go? Keep us updated if you do, we'd love to hear how you get on. As always, any questions we can help you with then feel free to email nourish@nourishrestaurants.com








 

Events Co-oridinator - Nourish weekend festival

Nourish is more than just a healthy fast food restaurant, our vision goes beyond just selling food and we want to be a part of helping those who want to learn about health and nutrition accessing the right information. 

Part of our plan has been to shout about all the great things Sheffield has to offer with regards to health and wellbeing. So we've decided we're going to put on our own mini festival to include a healthy food festival, educational and instructional areas with cooking schools and talks from some of the leading figures all things health and wellbeing, we'll also be having a music stage we can use for local acts. To give us a hand with this we will be partnering with 7 Hills Fitness who will be hosting our fitness challenge area. The overall event will ran as a not for profit, however we'll be using it to fundraise for a couple of local charities that we're big fans of.

To help us bring this together we're looking to recruit an individual or even a team of events coordinators to pull it all together and ensure it runs smoothly and delivers on it's goals. 

We are looking for someone who can assist with the planning, coordination and facilitation of the event along with helping with the communications and marketing too. Ideally you'll already have experience within this field alongside a real hunger for all things health and wellbeing. You will be required to build relations with local schools, engage businesses and charities too. This role will be a lot of fun and very rewarding too!

You'll initially be required 1 day per week and will be supplied with all the things you need to undertake the role. The role is unpaid, however there are some funds available to cover costs and expenses. The role would suit someone who is looking to get involved in a grass roots event. If this role excites you and it's something you'd like to be involved in then please email us on jobs@nourishrestaurants.com.