Nutrition For Runners With Stephanie Moore

Today I’m speaking with Stephanie Moore from “Health In Hand” UK. Stephanie began her career in the integrated health world back in 1991 (26 yrs). During this time her studies ranged from personal training, massage therapy and anatomy, stress management, psychology, having Masters degree in Counselling and Psychotherapy. But she is here to talk to us about nutrition where she also holds a degree, in Nutritional Medicine.

As she has worked with marathon runners and is a runner herself, Stephanie agreed to share with us some of her knowledge and experience on the topic.

Check out Stephanie’s website

Link to get Stephanie’s Book:


Other sources mentioned:

– Jeff Volek Assoc Prof of Kinesiology Uni of Connecticut. “The Art and Science of Low Carbohydrate Performance”

– Tim Noakes – The Real Meal Revolution. South African scientist, and an emeritus professor in the Division of Exercise Science and Sports Medicine at the University of Cape Town

– Mark Sissons ex-triathlete / ironman who trains fat-adapted ultra runners:


Are Fat Free Foods Healthy?

Are fat free foods a good choice? This is my personal opinion on fat free foods.

I  believe we have been sold on the idea that “you are what you eat” thus you eat fat you are fat, many people believe in this idea.

That’s not to say that now we should have a lot of fatty foods, exaggerating, and going from one extreme to another.

If we stopped eating junk food, and eat full fat yoghurt, the levels of fat would not be dangerous. However, instead of this action, we have junk food, and cut out the fat from yoghurt and other products. Those products might have less fat, but they are processed and have added sugar otherwise you’d hate the taste.

When eating fat free foods you also overeat. Why? Because fats satisfy you, without them there is no substance. So you end up eating more and buying more.

How to go about it?

Well, look at nature. Does the milk you drink come fat free? Does the milk used to make your yoghurt or cheese fat free? If the answer is NO, then the “fat free” foods are man made processes foods.

One of the lessons you learn when studying to become a Nutritional Adviser is the inverse relationship between Carbohydrates and Fast + Protein.

This says that the balance between them should be:

HIGH carbs – LOW fats and protein

LOW carbs – HIGH fats and protein


Furthermore, protein need fats to be metabolized or processed by your body.


Thus, if we look at nature, the way the good comes from nature we realise that it gives us precisely that:

– fruit – LOW fats and protein , HIGH carbohydrates

– nuts – HIGH fats and protein, LOW Carbohydrates – protein are metabolized because fats are present.

– dairy – HIGH fats and protein, LOW Carbohydrates – protein are metabolized because fats are present.


However, eating junk food AND normal fat from nature, is not a great idea. Leaving the natural fat and having junk food is not healthy either. Having natural fat and, some exceptions, is a good place to begin.


Eating Late In The Evening – Yes or NO?


Should you eat late in the evening or not?

In this video I ask you a couple of questions. The answer to these 2 questions will answer the first one.

1. Since food is energy, if you eat late in the evening, are you using that energy or is it stored throughout the night? It will not wait until the morning to be used, it will be stored.

Unless you are awake throughout the night, using the energy to take it, you might want to consider eating 3-4 hours before going to bed


2. Do you want to rest or just sleep? The digestion process takes a lot of energy. If you eat late in the evening and shortly after, go to bed, digestion will take place while you sleep.

That means that instead of your body resting, it is busy doing something else.


3. So what if you are hungry late in the evening. Simply eat something light which will be digested fast. Instead of a meal, have a small fresh vegetable salad, a yogurt or a few pieces of fruit, low in sugars.

If you have any questions leave them in a comment below and I will answer them.

To Book a FREE consultation click here:

The Myth Of Breakfast Food


We were programmed to believe that breakfast food is or should be in a certain way and from certain food groups. For example breakfast cereal, packages, orange juice, eggs and so on. All of these, besides eggs, should not even count as food or drinks. Why? Simply because they bring NOTHING of value to you.

Don’t conform to rules that say breakfast should be one way or another. If the food you eat is healthy and nourishes your body and mind, setting you up for a successful day, then that’s all you need to think about. Stop thinking that breakfast, of any other meal has to conform to any other rules than being healthy and nourishing.

This is a live facebook video I did a few days ago. If you want to see me broadcasting live, follow me on Facebook.

The Power Of The Food Diary



Although you might “already know” exactly what and how much you eat, you might be surprised.

I have about 3 pizzas a year. Not more. Do I plan them? No, not at all. But I became so aware of what I eat that I remember when I have them and with whom.

This wasn’t always the case of course, not when I managed to get my weight 20lb heavier or to about 60kg.

Writing down a short summary will enable you to automatically make changes. It just happens.

You might begin to feel guilty about what you eat, but that’s not necessary. Try to see this food diary as an experiment, a coach, rather than an evil need.



One of my clients loves to keep track of the meals throughout the day.

I normally ask for 7 days of detailed food journal, but my client wants to send me an email with a summary every evening. Which I love! Very dedicated and getting results.

Client’s eating habits have changed so much in the past 5 months since we’ve been training together, in terms of quality and quantity. Although if I ate like this I’d be hungry every hour, but everyone is different, this is ok for my client.

If you don’t have a coach, eEmail yourself what you eat every day, just like in picture below, and see how your habits will start to gradually change.

The-Power-Of-The-Food-Diary (2)

Will you do that? Many people ignore such advice thinking it’s not necessary. However, I may not be necessary to hold a food journal, but it will make it easier for you. So it’s up to you if you want the easy or the difficult way.

If not just get on a coaching programme with me – online or offline – and I will receive your emails and support you on the way. Message me or leave a comment below.

Online coaching programme is the Unleash Your Physical Potential through the MTI Academy. So contact me to schedule a free consultation and see if you qualify for this programme.


What’s For Breakfast? – The Deconstructed Salad

What's For Breakfast? - The Deconstructed Salad

What should you have for breakfast?

Many ask me this question when I say breakfast cereal is not food. So what to have?

Simple, have food. Anything you want, anything you like, as long as it’s healthy. There are no rights a wrongs. As long as the food you have is nutritious, satisfying, fuels the body and you enjoy it, have it.

I can have chicken an rice for breakfast. You may not like the idea, so you won’t have that.

In this video I show you a different option. A meal (breakfast, lunch, dinner) which you can make however you want. I gathered what was left in the fridge, before I go grocery shopping. Simple, fast and very healthy and satisfying.

11 Reasons Why We Overeat

  1. We go out with friends, whether we are hungry or not we eat.

Advice: Eat if you need to eat, if you are hungry. If you want to eat out with friends, don’t eat home.


  1. We are bored.

Advice: Give yourself work and projects, read a book, make a puzzle, write, listen to audio books, watch a movie, find a hobby. There is so much to do out there, it comes down to you and your choices.


  1. We don’t eat satisfying enough.

Advice: Eat fats, carbs and protein. No more fat free foods. Eating regular yoghurt and drinking normal fat milk will actually lead to eating less. Stop whishing the food and have, on a place, a piece of meat or other protein, and 2-3 sides (one of them carbohydrate such as potatoes or rice, the other two vegetables).


  1. We watch TV or read the paper when we eat, so we lose sight of how much we eat.

Advice: Try eating without doing anything else in the same time.


  1. We form the habit of eating until we are completely full, and with time we eat more and more.

Advice: Eat until you are 80% full. As a rule you must stand up from the table while you are still hungry. Have dessert 30 min later, you might find that you don’t need it anymore.


  1. We have sweets and snacks when we are hungry, and should actually eat food.

Advice: When you crave something sweet know you are actually hungry. Eat food, even a meal, even if it’s the 3rd meal of the day and it’s before 3 pm.


  1. Celebrating days like Christmas, where we eat because it’s the tradition, whether we are hungry or not.

Advice: Regardless of where you go or what you celebrate you can control the amount of food you eat. Regardless of the tradition of your culture you can always say “it was delicious but I am full” even if you are not completely full. Respect others and appreciate the food they cooked for you, but control the amount of food you eat.


  1. We eat because it’s in front of us.

Advice: If there is food on the table that doesn’t mean we have to eat it all. Take time, do The Stop, and reflect on whether you need to eat more or at all, or not. Respond rather than react to the environment around you.


  1. Because we are happy, sad or depressed, angry, or stressed.

Advice: Many of us eat when we feel in certain ways. That is how you have educated your brain and body. What if you re-educate yourself to go for a walk when you feel down, or take a nap. When I am stressed I like to take a nap. Also take a moment and think about what you are about to do. Do you really, really need to eat that much?


  1. We go on holiday.

Advice: Holiday doesn’t mean we should eat everything we see or are offered. We shouldn’t refuse either. But what we can do is control the quantity of food we actually eat. Try all the foods, but try them. That means a little of each. That’s what I have always done and it works.


  1. We didn’t have enough sleep.

Advice: You get energy from food and you recharge through sleeping as well. Lack of sleep will only lead to overeating, particularly high energy foods,  that’s sugary foods in general. Take afternoon naps, on the train etc. Sleep during the night, quality sleep not necessarily quantity.


Do you overeat? What are the reasons you overeat? What have I missed?


Are you struggling to create and/or change your habits? I can assist you, contact me here.

The Common Cold, The Garlic Test And Placebo Effect

Just because someone says so doesn’t make it true. I would like to share a story with you.

For the second half of 2015 every time I’d feel my immunity drop a little I would take garlic. Small pieces of garlic, swallowed, so it doesn’t smell. And this seemed to help.

But I was no convinced. I needed to catch a real cold, not just signs of it. When I went to my parents’ to visit for New Year I stopped drinking my lemon with water, having garlic and, because I injured my food I didn’t go running either.

Luckily my immunity dropped and I caught a cold. That was my chance to see if the garlic actually worked.

In the past colds used to last for 2 weeks, 12-15 days. I used to take paracetamol and other stuff, pills for throat and everything else we usually take. Pills taken 2-3 times a day.

I decided to take small pieces garlic 3 times a day, morning, afternoon and evening. Have it with food as well. Since it’s garlic, and it was also from the countryside, it was good for me.


“Garlic improves blood circulation, healthier cholesterol levels and lowers blood pressure, all of which reduce the risk of cardiovascular disease. However, current evidence does not support the use of garlic supplements to improve health.” – NHS

We’re not talking about garlic supplements. Why would you do that? Seriously. Have the real thing if you have it. Going through research papers, from what I have seen the research regarding garlic is unclear.

Anyway back to our story. The actual cold lasted 2-3 days, as opposed to 2 weeks. That was it. This proved to myself that my body can heal itself with a little outside help, which I am glad was something natural, even organic.



Maybe. But why is that wrong? Is is bad that the body can heal itself? I’d “take” placebo effect anytime instead of all the chemicals and other ways of curing. Wouldn’t you?

Doctors did fake knee meniscus surgery and both the patients who had the real surgery and those who had face surgery healed from meniscus damage.

There are many stories about doctors giving water pills to patients, and patients recovering from serious illnesses.

Are paracetamol, ibuprofen and other pills placebo? I believe they are. The body is capable of more than we believe. But this is only my opinion.

Bottom line, I’d rather recover from colds through placebo by taking garlic, lemon with water and water than by taking chemically manufactured pills. What do you prefer to believe in is your decision.

In fact why do we even need pills, garlic or anything else?


“Is there scientific proof we can heal ourselves?”

Over 3500 cases of patients who have gotten better from seemingly incurable illnesses. All compiled in the Spontaneous Remission Project.

Spontaneous remission – the disappearance, complete or incomplete, of a disease or cancer without medical treatment or treatment that is considered inadequate to produce the resulting disappearance of disease symptoms or tumor. – Caryle Hirshberg and the late Brendan O’Regan

I will leave you with the awesome Lissa Rankin, MD who talks about scientific proof that we can heal ourselves.

How To Lose Weight Part Four

Chemical reactions are one of the three reactions taking place in your body at any given time, together with physical and psychological. Although I wrote about them in separate articles they are part of a system. None of them stand on their own and each of them influence and are influenced by the other 2.

Chemical reactions keep the body alive. There are trillions of reactions taking place in the body and, collectively they are known as metabolism.

Chemical compounds can be breathed in or swallowed, sometimes absorbed through the skin. While we need some of them to be able to live, others harm us. There are situations we cannot control, others we can control to a certain degree and others we can control more to reduce the quantity of chemicals we ingest and breath in.

Toxins are absorbed by the body and can affect hormones, digestion and other chemical reactions in the body, while helping our bodies store more and more fat. It is important to minimize the toxins we welcome in our bodies. And here are a few ways to do that, think about each of them and whether you can even improve them.

I do believe that nutrition, which we have more control over, is the first thing to address. By tackling eating habits we can lose weight by reducing the amount of calories, toxins we ingest, give the body what it needs to be and stay healthy and have a healthy digestion. While in other articles I talk more about nutrition habits, here I will not go into detail but remind you about a few of them:

  • nutrition – eat organic when possible
  • know the source of your food – the more local the better as they are not treated to last days of transportation
  • less processed food – particularly if it’s not cooked by yourself
  • digestion – this is an important part of weight loss, these are chemical reactions. By eating less processed food (steamed instead of fried or boiled, raw instead of cooked, local instead of overseas) we can significantly improve our digestion and lose weight
  • no fast food (not just less) – at all, they might taste nice but what’s in them is not what you want in your body…..I don’t what to know more than I already do to be honest, but if you do want to know more there are thousands of resources out there, James Oliver has done a great job in his batter with fast food chains, check out his website and google about him and fast food battle.
  • workout – while I encourage the outdoors, I do not encourage the city; your workouts, walks and runs are a great way to invite pollution into your body; we now also train (classes and personal training) in Oxted, South of London, about 35 min with the train. It is not close for many but society has made it difficult for us to breathe cleaner air so we adapt, will you? Check out our coaching programs, click here.
  • air in your house – now this is more difficult to clean, unless you are willing and have the financial possibility to invest in devices to purify the air, otherwise you can reduce the chemicals in the air you breath by, for example, reducing the amount of sprays you use (all those good smelling sprays are not natural, you can’t “buy” nature with a few quid, stop putting money in their pockets and use things like citrus fruits to make your house smell nice, buy some flowers, use essential oils and if you are outside the city open the windows!!)

Digestion plays an important part in weight loss, so the key is to balance the physical (exercise), mental (reduce stress) and chemical (digestion and quality of food). Digestion and quality of food we can control to lose weight and reduce toxins in our bodies as well.

This is the 3rd of the three reactions taking place in the body. Read Part 1, Part 2 and Part 3 as well. There’s one more coming so keep an eye out for it.