Chef positions available

Are you tired of working late nights all week and long weekend shifts with uninspiring food? If so, we may just be the company for you.

As a growing company having just opened our second store in Sheffield we are looking to add experienced chefs to our team. We do things a little differently for a fast food restaurant here at Nourish. Our food is made fresh on site and all of the nutritional information is available to customers in store, so attention to detail is key!

The pay will be based on straight day-time shift patterns with no late evenings to worry about as you'll likely be done by 3pm. We are looking for chefs who can handle early starts, but finish early too, no late nights at Nourish and minimal weekend work. This is a fast paced, hard-working environment, but a very rewarding place to develop a career.

What we are looking for:

- Experience of working with fresh food

- A proven track record in a high volume take away restaurant environment

- Ability to implement and maintain all legal food standard requirements

- A genuine desire to surpass company and customer expectations

- An enthusiastic can do attitude focussed on progressing with a growing company

We’re looking for individuals who are confident in who they are and want to be part of a growing team. If you like the look of what we are doing and want to come and chat about joining the team then send us your cv and a covering letter, make it stand out but tell us how you’ll fit in with Nourish.

Ambitious Front of House Team Leaders wanted

We are looking for hands on Front of house Team Leaders to join our team. You'll need bags of energy and drive for our fresh, seasonal HEALTHY food restaurant. You'll also need plenty of restaurant and customer service experience, along with experience supervising and of course great attention to detail too.

You will be required to assist the management team carry out the tasks required to ensure the smooth running of our busy store and additional revenue streams. We are looking for someone who understands the importance of customer service, you'll have a proven track record in delivering excellent customer service along with having a real passion for what we do at Nourish. Our customers are the most important part of our business, which is why excellent customer service is a must. An interest in nutrition would also be beneficial, however, this is not essential as we have an in house nutrition course.

Your duties will include:

  • Managing the day to day operations of the restaurant
  • Serving food and drinks
  • Offering menu advice 
  • Managing staff and planning rota's
  • Assisting with business admin duties 
  • Play an active role in recruiting new staff
  • Training and managing new staff
  • Bringing new ideas to menus, marketing and overall business
  • Engaging in social and community based projects

We offer a very competitive salary and we encourage you to take holidays, but there's a lot more to working at Nourish than just the pay. You'll get free meals, gym membership, monthly team activities and the chance to actually work for a company that wants to make difference in the world.

If you are tired of your current role, if you want to work for a company that does a lot more than just sell food to it's amazing customers, if you think there's more to work than feeling the grind on a Monday morning, then we want to hear from you. We are a growing company, if your drive and desire matches ours, we think it's a great journey to be on together!

Email your CV and a covering letter telling us why you want to join our team to, make it stand out, because this is no basic company or role. Email to

Marketing executive - Group role

We are currently looking for an energetic and enthusiastic marketing professional to join our team to come on board and work across the many exciting projects we have lined up for 2018. You will also be given the opportunity to work across the management teams other businesses too. 

You will have previous experience of developing strategies for both online and offline along with great writing and organisational skills too. A passion for healthy food would be a bonus as would an understanding of the market we're in. In addition to this you'll be expected to support the management with their day to day tasks too, including calendar management, office admin and general business administrative duties.

Previous experience in a similar role is would be ideal. You'll also be expected to have an understanding of digital marketing, graphic design skills/photoshop would be desirable.

As we're a growing company you'll be expected to support the management team, bring your own fresh ideas to the table and want to progress with the company. 2018 is going to be a very exciting year for Nourish. You'll be working on the marketing for our current 2 restaurants, new restaurant openings, brand development, our gym meals launch as well as the national launch of our meal plan service. This is not a boring job and will be one that requires a lot of passion to succeed but also an understanding if what it takes for a company to grow. 

This is a full time salaried position with great benefits. Please send your application along with a covering letter and cv to

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 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.


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.


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 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, 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

We are recruiting - Production Head Chef/Kitchen Manager

Here at Nourish we like to do things a little differently and as we're just turning a corner on our own journey, we're now looking for an experienced Head Chef/Kitchen Manager level staff member to join our team.

Nourish is based on nutritionally healthy food options served in a fast food environment, focussing on educating and engaging with customers. All of our food is made fresh on site every day, all nutritional information is available for customers to see in store and on the food packaging. This means foods are weighed and attention to detail is key.

A hunger for progression is a must, we are looking for a someone who surpasses expectations and matches the ambitions of the company. We are working towards a CPU business model and looking for someone who can join us in taking the business towards a production based kitchen system.

For this role you will need to demonstrate the following:

- A proven track record in a high volume environment

- Proven experience of managing KPI’S

- Experience of team management & Staff training

- Ability to create seasonal, relevant and on trend menu’s

- Financial management of Kitchens

- Work closely with FOH team

- An interest in healthy food

- Be able to take full control and have previous kitchen management experience

-To implement and maintain all legal food standard requirements

- A minimum of 3 years experience as Head Chef

If you are tired of your current role, if you want to work for a company that does a lot more than just sell food to it's amazing customers, if you think there's more to work than feeling the grind on a Monday morning, then we want to hear from you. We are a growing company, if your drive and desire matches ours, we think it's a great journey to be on together!

If you've read this far, you must be keen, but please no cv's without a covering letter. This role will generate a lot of interest, tell us why you want to work with us.

Please email a copy of your covering letter and CV to

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

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 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.



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 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.



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.