Dieting dominates the popular media and it seems like every month the glossy magazines find another celebrity diet fad to report on. From Maple syrup to cabbage soup these are mostly ridiculous, unhealthy, impractical, and almost impossible for anyone with a normal life to follow.
Still, people do try, and they hop from diet to diet like a gym room newbie will hop from training plan to training pan in the hope of finding that magic solution. Most people end up depressed, with digestive and metabolic issues, and often worse than they were when they started out. However, in August, the BBC’s Horizon programme covered an approach to weight loss that is regaining popularity, and not without good reason. The presenter, Dr Michael Mosley, who seemed in a rather poor state of health for a doctor at the outset, put himself forward as a human guinea pig to trial intermittent fasting (IF) with some remarkable results.
What Makes A Successful Diet?
Quality Over Quantity?
What’s The Role Of Psychology?
So How Does Intermittent Fasting Differ?
More Importantly, What Does The Research Say?
In the first part of this series of articles, we took a look at the real extent of the obesity crisis and its worrying implications on the healthcare system. Even as I sat discussing this in my favourite Shoreditch eatery the other night it boggled my brain at the complexity and difficulty in finding a starting point for dealing with it. If nothing else you should hopefully have realised that the expanding waistlines of the UK population are not going to be fixed by any facile advice, no matter how well intended, to ‘eat less’ or ‘take more exercise’. You should also have realised that the standard (they might not like you to think they are standard, but they really are) mantras of the fitness industry probably aren’t going to do a whole lot of good either, again despite their generally good intentions.
If you had the time or the inclination to read the Foresight report you’ll also now have an appreciation of how this topic is at best vastly oversimplified, or at its worst how aspects of it are ignored. So many factors (Foresight identified 108 of them) can contribute to obesity in any given population and can often be entirely different across nations.
One of the paradoxes that we can see globally with obesity is its relationship to income. In developed countries like the UK and the US, obesity still remains highest in the lower socio-economic groups. However, in developing countries such as Brazil obesity is seen to rise as people can start to afford to increase food consumption, particularly of sugary, fatty, processed foods. This is particularly prevalent in kids as shown below, but it isn’t exclusive to them. As Brazil’s GDP increased the poorest women went from being the thinnest to the fattest in just 20 years. The speed of that transition is frightening. This has definite implications for strategies to try and prevent the increase of obesity, which I’ll expand on later.
Even the researching of these issues across populations is difficult. Meaningful numbers requires the use of large self-reporting surveys and it is widely acknowledged that people have a habit of overstating things like activity habits while understating nutritional ones. However, in one European country it does seem they are having some success in at least slowing the seemingly inevitable increase in obesity. If you read my first piece thoroughly then you may have noticed that while every country started moving inexorably upwards in the early 90‘s, Finland didn’t and their success with the North Karelia Project, which was actually aimed at reducing heart disease, shows that there is some hope. So, the question now is how we actually go about dealing with it.
What can we do about junk food?
McDonalds largest restaurant in the world was recently built on the site of the 2012 Olympics, right here in London and the signature golden arches of this global food giant have become a common feature on every high street in the UK. The spread of McDonalds into developing markets may well signal the beginning of a shift in those countries own obesity levels as the convenience, speed, and marketing of fast food becomes within economic reach of the poorer parts of the population.
There is even a ‘Big Mac’ index that can correlate the amount of labour hours required to be able to buy a Big Mac with the levels of obesity in that country. The less work required, the fatter the population. It is an indictment on the brand that only a few years ago attempted to introduce ‘healthier’ options onto its menu and whose latest ‘healthy’ addition is somehow classified as one of your ‘five a day’, despite the fact that a 500ml cup contains almost 50g of sugar. Needless to say, as the convenience food becomes even cheaper and even more convenient, less and less people are eating at home. The concept of a family meal now all too often revolves around a trip to the nearest fast food outlet.
Of course, it isn’t just McDonalds who are producing low-cost, high-margin, energy dense, nutrient poor, food for the population. As global demand for food has grown and consumer competition increased, the giant corporates behind food production and retail have striven to increase margins on their foodstuffs, robbing them of nutrients, driving intensive and non-sustainable agriculture practices, and indulging in all manor of nefarious practices. From loss-leading on known-products to blocking food labelling, the interests of these organisations currently sits at odds with the nations health. The brilliant journalist Felicity Lawrence has written about this in her excellent book Not On The Label; I’d urge you to read it.
The question is though, what can we actually do about it? Well, various options have been raised from increasing taxation on ‘junk’ food to restricting marketing and advertising. The latter is a major challenge, given that the food industry spends a voluminous amount on the marketing and brand positioning of their product. The recent Olympic games was a great example with some even suggesting that the games couldn’t run without the support of McDonalds and Coca Cola (both who contributed around £64m), Cadbury (good for £20m) and Heineken (another £10m) to name but a few.
Compared to the government budget on public food education, who in 2004 spent a grand sum of £7m, it is no wonder that the message of the fast food providers is taking precedent. However, this marketing is insidious and in places many of you may not even know exist. Take for example this website http://www.happymeal.com/en_US/index.html#/Games a blatant advertising site (you can tell by the trite warning to ‘kids’ in the top left corner) that is capturing children at an early age to identify with the fast food brand. This site for the nutritional powerhouse that is Reeses Puffs (http://www.reesespuffs.com) is even worse. Hit Mixer and get audibly assaulted with an incessant rap of ‘Reeses puffs, Reeses puffs..’ all set to a hip hop beat….catchy isn’t it? One area the government could target is junk food marketing aimed at children, yet they remain reluctant to do so.
The government did step up in 2009 launching the Change4Life campaign with a budget of £75m (still only 10% of what the food industry spent in 2004 marketing their products) only to pull the plug on it just a year later, rejecting the notion that children needed education and that instead it was the over-40’s men that was a better target. Originally slated to run through to the 2012 Olympics, the Change4Life campaign only made it a year. It is clear that the politicians prefer to see obesity as a social problem and not a government one that can be solved through legislation or regulation. Even the use of a watershed time for junk food advertising is an unpopular strategy with OFCOM highlighting the lost revenues to the broadcaster from imposing such restrictions.
There is little doubt though that the marketing and advertising of these junk food products to kids is at the heart of our obesity problem. Alvin F. Poussaint, MD of Harvard Medical School gives us a stark warning:
“Egregious advertising to children using toys to lure them to McDonald’s for low-nutrient, high-calorie Happy Meals is damaging to the well-being of children and their families. No doubt, it is one major contributing factor in the current obesity epidemic in the United States.”
Introducing taxes and regulations is one of the first arguments from the health and fitness industry but it is a solution fraught with problems and fundamentally it sits uneasily with me. San Francisco tried it, introducing a city-wide ban on giving away toys with Happy Meals. It attracted criticism from the libertarians who dislike this type of ‘nanny-state’ legislation (even the Mayor declared his desire to veto it) and McDonalds sidestepped it easily anyway, charging a token 10 cents for the toy in the price, an amount they then gave to charity. Clever.
Legislating how we buy our food is though a thorny area and I feel that top-down population wide legislative measures are likely to be as unpopular amongst the public as they would be with the food companies themselves. Handing over responsibility for choice in how we eat seems a radical and rather fascist solution and not one I am comfortable with. That said, some regulation over how such nutritionally poor food is marketed and advertised would seem a good step, still allowing free choice, but with limits on how it can be advertised, to children in particular. Obesity is ingrained into our culture, as are the fast food shops on every high street in the UK. If we are to truly reverse the current growing trend of obesity then we need to work out how we can encourage people to make better choices themselves, starting with our educational system.
Organisations like the School Food Trust http://www.schoolfoodtrust.org are trying to make inroads and in pockets of the UK there is certainly some green shoots, but against the might of the food industry it will be a tough task without some stronger support from the government.
Junk food will not disappear from the UK high street anytime soon; it will likely always be popular and some will always exercise their right to eat at these establishments. We have to tackle it from the bottom up, increasing customer awareness of the true ‘health value’ of something with clear disclosure on nutrient and calorie levels, improving food education so that young people can see what goes into these foods and learn how to cook properly, and we must work on offering alternatives that are as easily accessible and affordable, as the low-cost availability of junk food is one of it’s most alluring features.
Consumers do have the power to change it, simply by not eating there; however without the compelling desire not to, combined with the marketing efforts of these major corporations it is a big ask. More money needs to be spent countering the powerful marketing methods these companies use both through popular media avenues as well as front-line healthcare practices.
The report itself is captivating reading, for example the fact that of the €38 billion (yes, billion) that is directed through the EU’s Common Agricultural Policy the biggest amount, in relation to market value, is awarded to the tobacco industry. If that doesn’t worry you then let’s look at one of the report’s positive recommendations: that school sports fields be preserved and made accessible for communities. This idea was clearly rejected by that annoyingly smug-faced Michael Gove who has driven the recent sell-off of them across the UK, despite coalition ‘promises’ to the opposite. (http://www.guardian.co.uk/politics/2012/aug/17/michael-gove-school-playing-fields).
However, before I get stuck into this blog post, which admittedly could go on a bit, here is a direct link to the report so you can read it for yourself.
Earlier this week I had the opportunity to listen to two of the UK’s leading experts in tackling obesity: Professor David Haslam and Professor Jane Ogden, both who presented very differing viewpoints on the whole calamitous issue. Dr Haslam is a GP and Chair of the National Obesity Forum, while Dr Ogden heads up Health Psychology at the University of Surrey.
It got me thinking that it is worth revisiting this topic with at least the hope of providing some kind of dim light at the end of what is looking to be a very deep, dark, and long tunnel.
Granted, you may well be thinking, why should I care? But you should because the financial impact of this alone was described by Prof. Haslam as a ‘ticking time bomb’ that will take up an estimated 17% of the NHS budget in 20 years time (http://www.diabetes.org.uk/About_us/News_Landing_Page/NHS-spending-on-diabetes-to-reach-169-billion-by-2035/).
Obesity is a one-way ticket to serious illness and disease and yet still we are a country in denial about the true extent of the problem. Short-term politics will never address long-term problems that can only be addressed through policies that will surely lead to the rapid ejection of any incumbent government. This is before we even get into whose responsibility it really is to deal with this. Should we even be relying on the government to tell us how and what we should be eating? I’m not so sure, but more on that later.
The fact is that despite all the wisdom and good intentions of the fitness industry, we are getting fatter. The UK is now the fattest country in Europe, with obesity growing here at a rate that will see UK females fatter than American males by the year 2030. Despite this the fitness industry and sadly most the trainers out there writing their sage wisdom on the topic fail to really understand this problem, what is causing it, and how we can deal with it. In fact, all too often those writing on ‘health and fitness’ seem to be creating more problems than they are solving in their ignorance.
The arguments, articles, books, movies, and musings over the drivers behind these rises though are plentiful and far too many to discuss in this post. They range from the most popular: over-consumption of foods (in particular refined carbohydrates), decreases in physical activity, and economic issues to those less discussed: environmental chemicals that can play havoc with our hormones, poorer sleep habits, and pharmaceutical obesogens. Gary Taubes recent book Diet Delusion did a commendable job in making the argument for refined carbohydrates as being the primary cause of the current obesity epidemic, although I can’t help but feel that it is as much effect as it is cause and that the drivers for this are what we need to understand if we are to effectively deal with it.
As part of the Foresight Report, an interactive map of 108 factors was created (of which only 16 are directly related to food consumption), which attempted to do exactly that. If nothing else, this map shows the total complexity of the problem. Check it out in an interactive format here http://www.shiftn.com/obesity/Full-Map.html.
Still with me? If you are then you will probably by now be realising that the advice we give to relatively lean athletes or exercisers looking to enter contests or sporting events is not the same advice we should be prescribing en masse to the overweight and obese population. Simply telling these folks to ‘eat green vegetables and lean meat’, ‘cut out the carbs’ or ‘have a high protein breakfast’ is not going to work. Atkins was giving that advice decades ago in what has become the world’s highest selling diet book and thousands more since have written books on it (including myself).
Just about every diet strategy has been tried, from low-carb to low-fat, points, blood types, food rotation, carb curfews, cabbage soup, maple syrup, and many many more. Still the obesity line climbs on the charts and graphs.
So what can we do? In the next part of this little series I’ll attempt to provide some solutions, along with the complex ethical and moral challenges each of those presents.
What it’s really like, how to do it without taking out a bank loan, and, most importantly, is it worth it?
“So one week into my Nemesis Dress 4-week challenge and it’s been a breeze…..”
That’s what I hoped to be able to say to you (and perhaps I could) but it wouldn’t be the honest truth. It’s been quite hard; I’ve been grumpy, have had to overcome cravings and develop will power, plan my meals and, worst of all, give up my daily flat white.
My nutritional plan, set by Sarah Lindsay, sounds simple but in practice, it isn’t as easy as it may appear, especially if you tend to be spontaneous, lack self discipline and have to leave the comfort of your own home where all temptations can otherwise be avoided.
So, this week I have been mostly eating:
- Green vegetables
- Caffeine (OK this isn’t strictly “on” the list but it’s not on the next list!)
The ABSOLUTELY prohibited:
- Sugars and carbs of any description
- Non-green vegetables
So, What’s It Really Like To Follow?
The first couple of days were OK; probably more to do with the novelty of what to eat, rather than the challenge of the monotony. But by Day 3 or 4 (which was over the long bank holiday weekend), I was struggling… meat, fish, greens…. followed by more meat, fish, greens… followed by a handful of nuts…. and then more meat, fish, and greens…. you get the picture. I found the battle against the desire to snack when bored or the temptation to be lazy when preparing meals is unbearable. In addition, although extremely supportive (having given up alcohol in solidarity and happily eating meat, fish and greens on a daily basis…because that’s the only thing I’m serving), it doesn’t help that my husband can eat whatever he likes because he’s trying to put muscle and size on for the rugby season. The waft of melted cheese throughout the house can sometimes be excruciating.
Preparation is the key to success. I am lucky that I don’t have to rush into work at the crack of dawn and have time to cook a good breakfast and prepare my lunch before I set off. It’s easy to understand why some clients can struggle to fit this in before their early morning starts.
It’s Not Easy Being Green
So, green vegetables… think broccoli, savoy cabbage, spring greens, green beans, pak choi, watercress, rocket. They’re great in small doses but it’s hard to get excited when you’re on Day 5 of nothing else. I dream of once again eating ripe red tomatoes, crispy yellow peppers and sweet beetroot. The key is to eat enough green vegetables to make sure they don’t taste like green vegetables:
- Stir fry with garlic or chilli or, best of all, both
- Add a lemon dressing, made up of lemon juice, mustard seeds, olive oil and white wine vinegar to steamed vegetables
- Add bacon to savoy cabbage or spring greens for an absolutely winning combo
- Cook with lashings of butter
- Go crazy with fresh herbs
If you’re on the go, the best lunch I’ve found is at Chop’d: get the mixed leaves base, add green beans, broccoli and spring onions, chicken, mixed herbs and lemon dressing. Delicious.
These Tastes, They Are A-Changing
Since starting the ND challenge, I have developed a penchant for fresh mint tea, fruit tea (I’m assuming minimal frucose seepage into hot water), and sparkling water with lime (yes, amazingly I get excited about the prospect of drinking this with my dinner!). I’m not really missing alcohol and, after a couple of days, black coffee doesn’t seem so bad either. However, eating good quality fresh meat and fish can be very expensive so here are some of my top (money saving) tips to help keep me on track:
- Watercress is my new found green friend, especially as it’s currently on 3 for 2 at Tesco.
- A pack of cured meat in the fridge awaits me as a pre dinner snack after cycling home from work.
- Chicken drumsticks are a handy daytime snack; I roast them with black pepper first thing in the morning while I’m having breakfast.
- Smoked salmon trimmings may not look as pretty but are miles cheaper than smoked salmon slices and just as tasty.
- Grilled mackerel is surprisingly good and quick to cook.
- Roast a joint of meat for dinner and then have the leftovers for lunch the following day. Buy it on the day from the reduced price section of the supermarket and roast it that night to save you a fortune.
- Avoid spontaneous supermarket trips; use the Click and Collect or home delivery service so you buy exactly what you want and don’t get tempted by those special offers.
- Grow fresh herbs – in pots, in the garden, on the window sill, wherever. At the cost of just a few pence for the seeds (or for free if you get cut offs from your friends), these add much needed flavour and are so much better than dried herbs.
The Slip Ups
They say “If you fail to plan, you plan to fail”. That’s not wholly accurate. I’ve never been disciplined with myself nor über competitive therefore, even if I plan, there’s always the temptation of instant gratification in the face of failure.
No one’s perfect, and I certainly don’t claim to be. Despite my best attempts, I did have a couple of slip ups even in my first week:
- A sliver of pork pie – Day 4, I was getting grumpy. I needed something, anything, to give me hope and Melton Mowbray’s finest (literally) stepped up to the plate.
- A glass of prosecco – out with friends for a celebratory dinner, I chose to avoid the socially awkward conversation as to why I was not drinking and potentially come across as overly neurotic.
- Scrambled eggs with a little cheddar – well, why wouldn’t you?
The Good News
There are things I have missed: cheese, fruit (particularly grapes or berries with yoghurt and oats… heavenly), lattes…. but it’s not all bad.
To be honest, I haven’t missed the big No No’s: pizza, pasta or bread. I miss the convenience these foods bring but am enjoying the fact I don’t bloat up or feel heavy in the stomach after eating. My energy levels are more consistent throughout the day, I’ve been sleeping incredibly well and, having been through and come out of the grumpy phase, feel a lot happier than usual.
The Proof Is In The (Non-Existent) Pudding
I was quite nervous and slightly torn as to how I would feel about the results. If they were great, that’s awesome and it’s good to know I’m making progress; if they weren’t, never mind, it was worth a shot and I could go back to my non-green vegetables and fondues.
At the beginning of the challenge, I weighed in at 55kg and an estimated 17.2% body fat. Sarah retook my measurements one week later and I was astounded: a drop of 2kg and 1.8% body fat to 15.4%. The most astonishing part was the measurement on my hamstring (my first priority) which nearly halved! HALVED!!! I mean, that’s just ridiculous.
So, it looks like this nutritional plan is working and I’m on course for my ND challenge. The pork pie and prosecco slip ups weren’t too disastrous but next week will be harder. The biggest gains are often made initially and keeping to the plan and avoiding even more pitfalls won’t be easy.
Pleased with my progress, Sarah has allowed me to celebrate with one cheat meal; ah, decisions decisions… it’s too difficult to choose!!! Let’s just hope it doesn’t knock me completely off the wagon and back to square one.
Finally, for anyone who’s interested in giving this a try, here’s a snapshot of my daily eating plan:
Breakfast: bacon, poached eggs and spinach (alternating bacon with salmon or mackerel)
Mid morning snack: handful of nuts (brazil, pecan and macadamia are my favourites)
Lunch: Chicken and prepared green salads (or salmon or mackerel or roaast pork)
Mid afternoon snack: cured meat e.g. parma ham, bresola
Dinner: Salmon with steamed greens (or chicken, prawns, white fish)
Post dinner snack (if required): handful of nuts
Sparkling water (with lemon or lime)
Fresh mint tea
As a source of objective proven research-based information, the articles on The Foundry’s blog are incredibly insightful. Unfortunately, as a non-trainer, this leaves my potential contribution somewhat minimal, the knowledge equivalent of a raindrop in a 30 litre butt of water (the impact of the hosepipe ban on my vegetable garden has really been on my mind recently).
However, I do have one weapon in my artillery over and above the rest of the Foundry team… I am just like every other client.
I am not a competitive athlete or personal trainer. I don’t train others for a living. I know how to hide my wobbly bits on “fat days” and there are many pleasures I enjoy (blame my previous years of hedonism in PR) that are contrary to a healthy lifestyle.
Having trained with Fee Pocock over the winter to improve my upper body strength for my aerial circus course (amazing by the way… you MUST do it), my current goal is simple: to look great for the summer season.
With a stream of weddings just around the corner, the not inexpensive dress I hastily bought in the winter sales will come into its own… providing I sufficiently streamline my midriff and lower half. Believe me when I say that this beautiful dress, floor length but unforgiving, is my nemesis – to be forever known as Nemesis Dress (ND). There is no room for error… it will either look amazing or damn right awful, and the final result is down to me.
A lesson I recently learned (from Ed Reeves, our recent Men’s Health transformation) if you can’t do it on your own, make yourself accountable to someone else. Knowing I have insufficient willpower, I have put my money where my mouth is and straight into the hands of our experts - Sarah Lindsay and Fee Pocock – who are tasked with keeping me on track.
It’s a killer combination: Sarah will be focusing on body composition – nutrition and twice a week weight training – and Fee will be looking after my metabolic conditioning, rehab (for a recent shoulder injury), flexibility and movement.
To be honest I’ve been lucky in the gene pool and never had serious issues with weight, weighing in at no more than 55kg at my heaviest (those student days of Smirnoff Ice and Dolmio’s stir in pasta seem a lifetime ago). I would certainly not go so far as to say that I’m genetically gifted but I’ve got a good base from which to start. Over the next few weeks, I will talk to you from a purely subjective yet honest point of view on what it is really like to change your lifestyle for that quick body transformation.
Having heard how Sarah and Fee have previously achieved results with clients, I already have an idea of what’s coming my way. Sure… it’s easy to cut carbs, dairy, sugar, alcohol for the short term… what’s the big deal??? Just eat lots of meat, fish, green vegetables and nuts. Well, nothing at all, except I am half Swiss and a cheese-oholic, but more of that later. And what about the cheat meal? That’ll be my saviour… oh I forgot, I’m not entitled to one, I have to earn it first.
My ND programme started on 3rd May. Weighing in at 52kg, my initial 12 site caliper measurements totalled 160mm with an estimated body fat around 17.2%.
D-Day is Saturday 2nd June. So that’s one month to get myself ND ready. Week One objective: to eat clean. My head says “What’s the fuss? It’s just a week”; my belly says “Cheesecake”.
Looks like it’s going to be a long week….
When it comes to personal trainers, Zack Cahill of Aegis Training and Graeme Marsh of The Foundry are without question the city of London’s most pointy-shoed. But having worked for years helping the city’s high flyers regain their health, they also know a thing or two about eating well in the square mile.
In this article, Graeme and Zack will share their top lunch options, as well as how to customise your order so you can stay lean without resorting to, God forbid, preparing your own food. Because lets face it folks, Tupperware is a pain in the ass.
Zack says try- the GBK Man Burger. synonymous as it is with our golden-arched Olympic sponsors, the burger has a bit of a bad reputation. But as usual it’s all about food quality. Decent beef and fresh ingredients do not a health disaster make. The trouble with burgers is the bun. Two gluten filled patties worth of the baddest carbs in town are enough to make a regular burger a dietary disaster. So we’re going to order this bad boy bunless.
My favourite option here is the bacon avocado burger. It’s a man sized feed with plenty of protein and healthy fats, plus to quote John Travolta, bacon tastes good.
For extra awesomeness order the halloumi bites , not as a starter, as a side. Dump the halloumi on top of your salad. Party in your mouth right there.
Here’s Zack enjoying it…
What to order- the bacon avocado burger, with no bun, with halloumi bites on the side. Now, bear in mind no matter how much you stress the fact that you want the halloumi at the same time as your burger rather than as a starter, this will be utterly ignored. They’ll just bring it out when it’s ready. But hey, you can always try.
Graeme says try: The Giraffe Man Salad . If the idea of chowing down on burger, bacon, and halloumi doesn’t sit well with the red meat avoiding, fat-fearing folks out there, then this little number from Giraffe should be a winner. It’s full of healthy green stuff and is certified yoga-friendly. You’ll have to request the grilled chicken and halloumi (can you sense a theme developing?) as an added extra, so it is even suitable for those of the vegetarian persuasion (providing cheese isn’t also on your hit list). You get a decent plate of food for your hard-earned and the service is usually snappy.
Giraffe also do a very nice drop of Pinot Noir, a small glass of which makes the perfect accompaniment to this bowl of goodness. It gets our thumbs up as either a lunch or dinner and costs around £12 with the added chicken.
Zack adds “Giraffe is our go-to venue for a healthy dinner when we can’t be arsed cooking, which for me is about twice a week and for Graeme is every day and twice on a Saturday”.
What to order- the super healthy veggie salad, large, with added chicken and halloumi. And if you’re eating in the Spitalfields branch be sure to tell them the two bald, jacked guys sent you.
Not content with the current fare on offer around town, Zack and Graeme also felt it necessary to design their own lunches to their own nutritional specifications and persuaded some of the city’s finest purveyors of grub knock it up for them. Hence, we have our next few options….
The BLT Aegis Lunch- based on the corner of Great Eastern street and Curtain road , BLT are renowned for their cheery service and gigantic portions , making them an obvious choice for us to collaborate with when we decided to design the best lunch in shoreditch.
The Aegis lunch changes every day, rotating between red meat, white meat and fish. It is , however, always high protein, low carb, organic , cooked with coconut oil and gluten free. Honestly…How many health boxes can you tick??
And for the foundry, Graeme helped design -
“If low -carb/high-fat isn’t up your street then the Foundry designed ‘slo-carb box’ from the burrito boys at Poncho No.8 is the perfect grab ‘n’ go lunch. Poncho’s expanding empire has seen our creation join their menu at the new Soho branch and is a favourite at their Spitalfields location. A blend of chicken, veggies, and beans this little box is not only good value for money but provides more than enough calories to get the average city worker through an afternoon of cognitive effort. It is our recommended post-workout meal for its combination of slower releasing carbohydrate, protein, and healthy fat.”
There you have it. So next time you catch yourself reaching for a miserable white bread sandwich at your local coffee establishment, slap yourself on the hand and get thee to one of the joints we’ve mentioned. You deserve better damn it!