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.


How To Lose Weight Without Compromising Your Health

In our pursuit to lose weight and achieve the body we desire, we tend to forget what is actually more important: health.

In the video below I talk about nutrition and exercise mistakes which, although might help us lose weight, compromise our health.

Summary of video

In terms of nutrition, many people have the tendency of jumping from one diet to another simply because one didn’t work within the set time frame, or didn’t work as good as they expected.

As a result we create chaos in the body. It doesn’t have time ti adapt to any diet and, where there is no adaptation, there is no progress.

As a consequence of jumping from one weight loss diet to another, the body doesn’t have time to take in the nutrients that comes from a specific diet, it didn’t have time to adapt to it, provided it is a good diet.

We need nutrients, including fats, for healthy bones, skin, eyes, organs and everything else. We forget that food is fuel, and we focus on food as a weight gain-weight loss game.

Furthermore, losing weight for a few months is nonsense. We must maintain a balanced weight and a lifestyle diet throughout the year. Even if our weight oscillates by a 2-3 kg, that is still a balanced weight.


In terms of exercise, although all forms of exercise have their place at the right time, when we pursue weight loss we tend to forget that burning calories is not the most important. We must ensure we are educated by coaches who are qualified and study movement.

Why? Well, if you lose weight at the expense of a damaged body, you have achieved nothing. Absolutely nothing. If you lose weight but get back pain, knee pain or damage a shoulder, it’s all gone. A damaged body will never fully recover.

Thus, take your time with exercise, and shift your focus from calorie burning to performing movement correct.


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Default Behaviours And How They Sabotage Your Fitness Results

Default behaviours, or habits, are the ones you get back to in moments of stress, exhaustion, anger or any kind of situation where, for some reason, you don’t think about your actions as deeply as you usually do.

Default behaviours can sabotage any kind of results, whether we talk about diet, fitness, business or even personal development.


Examples of default behaviours 

Running technique – even if you know the correct running technique, when your body gets tired you go back to your old technique, or habits, running habit in this case.

Weight loss – upon your return from work, you are very hungry, tired and had a difficult day, and you’ve used your will power throughout the day, instead of having a fresh vegetable salad, it’s easier and more satisfying to have chocolate cake, crisps or a doughnut.

Fitness – when “life gets in the way”, or you are very busy you might say “I don’t have time”, but actually you are going back to your default behaviour(s).


And so you make some progress, then you go back to the start line. Then you make some progress again, only to go back. And so on so forth. Default behaviours can sabotage your results.


How to override default behaviours


What you speak

Every time you speak you unconsciously give a command to your brain. And you brain listens and learns but it doesn’t like interdictions.

Instead of saying “I am not allowed to have….ice cream” or “I shouldn’t have….”, say “I can have it but i choose not to have it now”.



The more and the longer you practice a behaviour it becomes more permanent. Every time you repeat it, it’s like hammering a nail in a board, it goes deeper in your system every time, until it’s firmly rooted.

Forget the 21 days, 44 days 66 days which, according to some research, makes habits stick. None of these numbers, not even doing the same habit for 365 days, will guarantee it will still be there 24 months later.

Practice (count the days if you want to) every day, or every week, depending on how you have set up your schedule.


Acknowledge it

Awareness of your default behaviours is half the battle won. Identify your default behaviours and then start working around them.


If you struggle

Book one of the 5 weekly free, no obligation, consultations clicking here.

Why Dieting Almost Never Works

I have so many thoughts to share on the topic. Too many to write them all down. It’s something that angers me, the exploitation of natural, human behaviors. Craving sugary, salty and fatty foods are not always a conscious choice. We have evolved to crave these things. Maybe because millions of years ago food was scarce and we needed calories and to store fat.

Nowadays we do not. We have an abundance of food. We throw away fruits and vegetables grown by farmers because they don’t have the “perfect” shape to be places on the place of hour: the supermarket shelf. Fortunately this is slowly changing. It is slow but it’s progress nonetheless.

However, the thousands of ads we see daily encourage us to give into our cravings for sugary, fatty and salty foods, instead of the opposite.

Alongside this we have the dieting industry. Around the world dieting is a multi billion dollar industry. Britain’s diet industry is worth £2 billion. And that includes books, dvds, gym membership, supplements, special foods and so on.



Why do you think this industry is worth so much? It surely didn’t start here. It built up.

But the question is how is it possible to grow so much if you get results with the clients who come to you?

Surely after a person reaches the weight they wish, they will not continue the dieting, right?

So how come this industry keeps growing? Why do we still have obese adults and teenagers when we have so many solutions out there? Solutions that people around the world spend money one, in some cases a lot of money.

They don’t change their products. They are still lose weight through this diet and that diet (I don’t want to point any fingers).

The answer is simple. They don’t actually work.

If they don’t work, or work for a limited period of time (because people need to see some results at least), the same person will come over and over again to spend money in the industry. And that’s how they grow. You cannot cure obesity when you risk losing millions.


What’s missing?

As I said before we have evolved to crave and store fat. It is very difficult to bypass these unconscious urges. It is possible.

The dieting industry may change some of your behaviors but they never change your environment.

What you see, what you smell, where you go and what you do. The people you spend time with, your personal environment, office and so on.

Changing your environment supports your behavioral changes.

Without the 2 you cannot have lasting results. And please don’t be fooled by the hundreds of before and after pictures which show flat abs and six packs in a few weeks, without exercise or giving up processed, unhealthy foods. Look closely and be skeptical. It’s a multi billion dollar industry which is looking to grow more.


In conclusion, if dieting really worked they would all run out of business.


Focus on health first, be patient, address habits but also the environment and be skeptical when you see ads, celebrities and amazing pictures. Filter all this information and think before you act.

Lastly, “diet” is no something related to restrictions on eating. You have a diet and I have a diet, we all have diets. A diet can be healthy or unhealthy. But the industry has abused the term and turned it into something scary.