Food Pit Stop

By guest writers Marti Susanne and Mirella Clark

Yes, we are going to talk about eating between meals! Were you brought up in a generation where you ate a routine three meals a day 7 days a week, and had parents tell you that eating between meals would spoil your dinner? If so then this is going to contradict a lifetime habit.

The body is an amazing machine. A machine that never clocks off or takes a holiday, it works 24/7, three hundred and sixty five days per year.  The food you eat is both the fuel and the oil for that machine in keeping it functioning and working at its best. By leaving large gaps between meals as you will when only eating three times daily actually puts our bodies under a great deal of stress and strain. These gaps cause a cascade of internal reactions to happen that support the continued functioning in the absence of YOU re-fueling yourself.

So lets look in brief at what happens. Hormones such as adrenaline and cortisol increase, glycogen is broken down to provide glucose for energy. Insulin then increases to manage this increase. If you don’t use up this extra energy (glucose + Fatty acids) then it will get restored, likely as abdominal fat due to the specific hormone response mentioned.

Mostly, you are often unaware that this is going on, or at least think you are. Here are some cues that can occur when you under feed your body.

1). Hungry, Irritable
2). Afternoon slump around 3-4pm
4). Sluggish, lethargic feelings
5). Poor concentration at work especially in the afternoon
6). Training feels harder and you have no energy to give it
7). Building muscle is difficult and doesn’t seem to be happening
8). Jittery, moody especially in the afternoon
9). Fat loss progress is slow, stalls or even stops
10). Cravings for high sugar / stodge foods

So what can you do immediately to help keep your body energized all day. Include a Food Pit-Stop both mid morning and mid afternoon. Choose a protein and healthy-fat based snack. This will keep you satisfied and your body  balanced, so that making the right food choices the rest of the day will actually become easy too.

Tips for your Pit-Stops
•    Don’t over complicate it choose something quick & easy
•    You can have the same in the morning as you do in the afternoon for ease, however do vary them each day so that you introduce other nutrients to your body and this also prevents boredom too.
•    Don’t leave snacks to chance, plan them in like your other meals
•    Make the time to take 5 and eat your food, this will help you be more productive at work afterwards. 5 minutes is all your need to eat and refresh your mind.
•    Notice how you feel when you add in these Pit-Stops
•    Make sure your snack includes protein and healthy fats.

By including food pit-stops into your day you can reap the benefits of increased energy levels, productivity at work, mood, sleep quality, fat loss, muscle gain and general overall well being.

Mirella is a highly qualified strength and conditioning coach and a specialized Bio Signature practitioner based
in the UAE with clients around the globe. She works predominantly with women, coaching them to get the best out of their lives, through education and coaching on the best training, diet and lifestyle approaches to adopt.
Follow Mirella on TWITTER or contact her directly at

Marti specializes in establishing lifestyle programs for females that promote long term sustainable transformations to optimize healthy living. Her attitude is simple: “Believe it; you will achieve it.” If you would like further information on Fat Loss 4 Life or her  Metabolic TLC program please connect with Marti: TWITTER, BLOG,

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InnerFight founder Marcus Smith is a high performance coach with a wide array of clients on all matters related to performance. For more information how he can help you increase your performance contact him direct at
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