All our takeaway cups, lids and straws are biodegradable
- we love wildlife so minimize our single use plastics
Omnivore, vegetarian & vegan options
Child's menu, toys & baby changng facilities
WI-FI & USB ports @ every table
Protein can be found in both animal and vegetable products and like fat
is essential for a range of vital functions.
This includes assisting in the absorption of micronutrients from your diet and aiding your body's ability to repair itself and build new muscle. Your body is constantly renewing itself and uses the amino acids in protein as the building blocks to do this. - Did you know your taste buds renew themselves every 10 days!
Diets rich in protein (30 - 40% of your total food intake) have been proven to aid with weight loss, improve energy levels and even reduce your risk or the severity of diseases such as diabetes. Many protein dense vegetables such beans, lentils and peas have the added benefit of being high in fibre, promoting healthy digestion, stabilising blood sugar levels and helping you feel full for longer.
Good sources of protein: Eggs, Dairy (Milk, Yoghurt, Cheese), Meat (Chicken, Beef, Pork), Seafood (White fish - Cod, Halibut, Haddock, Oily fish - Tuna, Salmon, Mackeral, Shellfish - Mussels, Squid, Prawns), Legumes (Beans, Lentils, Chickpeas), Nuts and Seeds (Walnuts, Brazil nuts, Cashews, Pumpkin seeds, Linseed, Hemp seeds)
Further reading about proteins:
Protein, weight management, and satiety
Fats are found in either saturated, monounsaturated, polyunsaturated or trans forms.
Saturated fats are mostly found in dairy and meat products,
whereas mono- and poly- unsaturated fats are found predominently in vegetable products.
Fats are an essential part of a healthy diet and should make up roughly 25 - 30% of your total food intake. They are used in the body for a wide range of vital functions such as protecting your organs, maintaining your brain function and promoting the vitality of your hair and skin, One way fats do this is by carrying vitamins A, D, E, and K and helping with their absorption. - Did you know that ensuring there is fat in your meal can increase your absorption of these vitamins by over 20%! - Dress your veggies or salad in a little vegetable oil to boost your absorption! (Try flaxseed or extra virgin olive).
The type of fat you eat and the foods you combine it with can affect where the fat sits in your body. Diets high in saturated fat and refined sugars lead to an increase in visceral fat. This is an intra-abdominal fat (sits around your organs) which can still be present in high quantities even if you are slim. This type of fat is linked to an increase in risk of cardiovascular diseases and diabetes, so choosing the right fat and carbohydrate combinations is important for your health.
But why are high fat/high sugar combinations so enticing?
Eating a product which is both high in sugar and fat is addictive. It causes your body to release opioids which activate your reward system making you feel good. There is a well known company which has capitilized on this potent combination with products like the double cheeseburger. You get a massive refined sugar hit from the brioche bun and tomato ketchup and then a high saturated fat hit from the 'cheese' (I say cheese but you cant really call that plastic cheese) and burger patty. Despite our advances in technology and education we cannot escape our past - our bodies are programmed to release positive hormones when we eat something which is nutrient dense. If we were hunter gatherers the double cheeseburger would be the holy grail - high sugar high fat is exactly what you needed to live of the land but now we are not expending as much energy these types of foods will be converted to visceral fat.
Opt for unrefined sugars and avoid too many processed foods, e.g. choose dark brown sugar over white, and choose healthy fats found in avocado, salmon, nuts, seeds, olives and eggs.
Interesting articles and studies relating to fat:
The Real Contribution of Added Sugars and Fats to Obesity
Nutritional Recommendations for Cardiovascular Disease Prevention
Lipid Quality in Infant Nutrition: Current Knowledge and Future Opportunities
Dietary habits and behaviors associated with nonalcoholic fatty liver disease
As humans we require a wide range of nurients in order for our bodies to function properly. These come in two categories; Macronutrients - Fat, Protein and Carbohydrates, and Micronutrients - Vitamins, Minerals & Phytonutrients.
Carbohydrates are categorised as sugars and starchs and are found in vegetable products
such as grains and and animal products such as milk. In recent years a myth has surfaced that a
carbohydrate free diet is healthy. Unfortunately the use of extreme diets which cut out all carbohydrates can cause a detrimental effect to your bowel and colon. Starchy carbohydrates such as brown or wild rice, wholewheat breads and oats have an essential role to play in a healthy diet. They provide slow release energy, help stabilise blood sugar and cholesterol levels,
and keep your digestive tract healthy.
- Did you know one small cup of haricot beans contains over 60% of your fibre needs for the day!
Visit http://ed.ted.com/lessons?category=nutrition for a range of videos relating to nutrition
Why we all need to help the bees! -
Dennis vanEngelsdorp: A plea for bees: Bees are dying: TED Talk
Nutrition in mental health -
The surprisingly dramatic role of nutrition in mental health | Julia Rucklidge | TEDx
How nutrition influences learning and development in childhood -
Want kids to learn well? Feed them well: TED Talk
Each meal and shake has been designed to be nutritionally balanced, providing a rich source of essential nutrients to help you go about your day feeling on top of your game. Key nutrient combinations help boost functionality, helping your body absorb and utilise each individual nutrient.
You can find nutritional info for the meals served on nutrition cards on each table in the cafe/deli.
Below is some info on the vegan shakes we serve. :)
'Nutty Bananas' is a nutritional powerhouse! Not only is it chock-full of protein, fibre and omega 3, it also contains minerals like potassium and magnesium which help keep your blood and heart healthy. Great for slow release energy throughout the day.
'Chia for Chocolate' contains cacoa - the purest form of the chocolate, which means unlike cocoa powder it has not undergone heat treatments which destroy nutrients and beneficial enzymes. This ingredient is loaded with more antioxidants than a blueberry, minerals such as iron, calcium, magnesium and potassium, and 4 very special compounds also known as
‘bliss chemicals’ - serotonin, dopamine, anandamide and phenylethylamine
- all of which can elevate your mood!
- All our shakes start with a base of almond milk, banana, chia seeds, hemp seeds and linseeds -
Chia means ‘strength’ in the Mayan language and has been used in Mexico and South America for centuries as an energy booster and even a form of ancient currency! Along with being chock-full of fibre, protein, omega-3, and minerals beneficial to cardiovascular and bone health, these tiny seeds have even shown to reduce markers linked to type 2 diabetes. Tiny but mighty!
Hemp seeds are between 25 -30% protein and along with quinoa are one of the best vegan sources of amino acids - containing all 9 of the essential ones needed! (Amino acids are the building blocks of all proteins in our body and are essential for an enormous range of functions from cell regeneration, to immunity and even hair growth! - did you know some of our taste buds renew themselves every 10 days and use amino acids to do this!) Along with all of this nutritional awesomeness they also contain nutrients which promote cardiovascular and bone health such as GLA, potassium, magnesium and the fat soluble vitamins D and E. That's a lot of goodness in one tiny package!
Linseeds, also known as flaxseeds are absolutely jammed with beneficial nutrients. Not only the best dietary source of ALA (a form of omega 3), but they contain polyphenols (a form of antioxidant), which are linked to the promotion of good gut bacteria, hormone balance and easing of skin conditions such as acne and eczema.
'Blissful Berries' is made with strawberries, blackberries, raspberries, redcurrants & wild blueberries, all of which are jammed packed with antioxidants and phytonutrients!
Antioxidants work towards maintaining the health of your whole body by mopping up any pollutants - protecting and supporting your immune system, cardiovascular health, and can even reduce your risk of certain cancers.
'Pina Colada' is chock-full of beneficial nutrients found in coconut, pineapple, banana, spinach and almond milk. Coconut contains a myriad of trace minerals and healthy fatty acids which are especially beneficial for children, and after physical exertion as they help rebuild muscle and can even improve your brain functionality.