Food! It is on most peoples’ minds most of the time. As for me, it has always been a struggle to actually remember eating. My mom used to tell stories of endless battles of wills from the time I was able to eat solids. Often times my grandfather had to assist by making funny faces and distracting me from the task at hand while my mother shoveled nutrition between my mostly clenched jaw. Most of the time however I spat whatever actually landed on my tongue back out, or so I am told.

Although thinking back to the days of my earliest childhood memories and looking back on my life ever since, I was probably not being lied to.

Meals in Germany are big! The day starts off with a substantial breakfast

and is followed by the main meal around 12:30pm

For someone who has always hated feeling full, growing up in Germany could be considered torture (take that Gitmo prisoners!). My mom, meaning well, and trying to get “some meat on my bones” insisted on feeding me properly every.single.day. starting with endless varieties of the above pictured breakfast. And yes, you guessed it, lunch that consisted mostly of meat, potatoes in various forms and vegetables. It was usually cooking by the time I came home from school and sent me into a daily tailspin of rebellion. Needless to say my most favorite meal of the day was dinner, which is a surprisingly light fair in Germany. Usually an open faced sandwich.

This upbringing has had a lasting impression as I do not eat a proper breakfast nor lunch to this very day. The day I moved out of my parents’ house was the last day I sat down for a breakfast and lunch that had to be eaten with a knife and fork. And to this day I refuse to eat boiled potatoes and usually stay away from cooked vegetables, although I do love them “in the raw” and in a salad. I am telling you, childhood truly does a number on you!

I do like to go to restaurants, but more so for the social aspect of being with friends and having a good glass of wine and except for the occasional treat meal at Arigato or Ca Dario food is really more of a means to an end than something I cherish or even enjoy.

When I became a serious runner I realized fairly quickly that I needed to find a way to feed myself properly while remaining my sanity. I became a “grazer”. Instead of full meals I eat smallish snacks throughout the day. I have the hardest time putting food into my mouth first thing in the morning, but have learned over the years that I should not run on an empty stomach, especially when going out for a long and/or strenuous run. Hubby always makes a week’s worth of whole grain pancakes on the weekend which I store in the fridge for a quick bite first thing in the morning. I usually put some organic unsalted peanut butter on top. After trial and tribulation they seem to be working best. If they are not available I usually eat dry cereal, chased down by a couple spoon fulls of peanut butter and a swig of Gatorade.

After I get home I usually start the day off with a cup of herbal tea before I let the daily grazing begin: there is always a banana with peanut butter somewhere in the daily meal plan, the rest varies. Left over brown rice or pasta from the night before, a handful of almonds or trail mix, cheese and crackers, oatmeal with fresh fruit, a smoothy with soy milk. In addition I drink anywhere from 1.5 to 3.5 liters of water (it’s hot here!). You get the picture. It is colorful!

Dinner depends on the running plan for the next day. The night before my weekly long run I always have whole wheat pasta with vodka sauce and caprese salad. Always!!! Once I had a friend talk me into going out for Mexican food, a decision I paid for dearly the next day on my 16 mile run. These days I willingly cancel all social plans to have this specific meal, cooked at home.

The rest of the week is more flexible. Since we live in SoCal we grill a lot. Fish and lean meats, corn, sweet potatoes (not regular ones!!!) and other fresh delights. And I every night I finish my meal with three pieces of fresh seasonal fruit.

One thing I never do is cut out entire food groups and fall for fad diet ideas. As a runner you need fuel from all sources, including fat. And carbohydrates are your best friend. Personally I love carbs and have never ever restricted my intake. Carbohydrates provide both quick and long lasting energy and should make up about 60 – 65% of your daily intake. Protein will help repair tissue damage and assist with recovery. 15 – 20% of your daily intake should come from lean protein. Last but not least there is “fat”, and yes, you do need it, in fact you should take in 20 – 25% of fat per day. Be sure to choose low saturated fats, fats you find in nuts, fish, and certain oils.

If you stick with basic guidelines you will be well on your way to the finish line!

Today’s Running Tip: Running and weight loss!

If you took up running in order to lose weight, keep in mind that running does not give you the freedom to eat whatever you want. You still have to burn 3600 calories to lose a pound of weight and, depending how hard you are running, for every mile you run you burnapproximately 100 calories.