Sunday Story…What do I eat?

Someone asked me the other day…what do I eat every day? Honestly, I am loathe to answer this question. What I eat isn’t terribly helpful to you. Your diet and mine are highly individual pursuits. What works for me may not work for you at all and vice versa.

The most important part of any healthy eating plan is making sure you get enough protein (plus/minus 1 gram per pound of body weight). The second most important part is portion control. This means you must measure your food and accurately track your intake.

Here is my basic menu:

Breakfast…I usually wait at least 3 hours after rising to consume this. I use Cream of Buckwheat as I have found it to work best in my system. I add 1/2c egg whites, some raisins, and walnuts along with 1 tablespoon of nut butter.

I have 2 cups of coffee 90 minutes after rising and drink 16oz of water first thing in the morning.

1^st lunch…3 or 4 oz protein plus 4 oz of rice (carbs).

2^nd lunch…4-6 oz of protein plus 6 oz of potatoes (carbs).

Dinner…6 oz of protein plus 6-8 oz of carbs plus 2 cups of salad.

This is food prepared at home on Sunday. We get our beef from G-Bar Ranch by the quarter steer. Fish are always wild-caught. Chicken is organic. Free range(ish) eggs.

This is an approximate list. I have found over the years that this template works for me. Keep in mind that vegetables are free-range, in other words, eat them often and in quantity. Half your plate should be green and then 1/4 protein and 1/4 starch.

There you have it! I stay 80-90% compliant and if I venture off, I get back on as soon as possible. Remember don’t beat yourself up for eating something you really want. Enjoy every bite and then get back on the trail!

 

John Mariotti

www.sunday-stories.blogspot.com 

www.crossfitodyssey.com

775-338-2412

 

 

 

 

 

 

 

Sunday Story…Nutritional Biochemistry

Here is the bottom line on nutrition:

There is no one right, true way to fuel your body. Anyone who tries to tell you there is also trying to sell you something. There are healthy and fit people who are vegan, vegetarian, keto, paleo, pescatarian, carnivore, etc., etc., etc. It all depends on your personal biochemistry.

When we try to shoehorn everyone into one box, we start encountering problems. Maybe eating dairy makes you sick…don’t do it! But your diet guru says it’s part of the one, right, true way. Not for you it is not! Maybe rice makes you feel bloated…don’t eat it. Your body is yours and you are the one living in it.

The one caveat to this is processed food. No one should be eating a bunch of processed crap (Calorie Rich And Pathetic). It won’t get you anywhere near your health and fitness goals.

How do you know what your body really needs? How will you discover what the best diet is for you? Every one of us has an energy level where we feel our best. Every one of us has a vital energy within us that explodes when we are well-rested and well-fed.

To discover what this is you are going to have to pay attention to what you are eating and when and how you feel when you are done. You also might have to do some elimination work (the Whole 30 is a great template for this!) The other part to realize is your body changes over time. Here is an example, when I was a baby, I was allergic to cow’s milk. As a teenager, we drank whole milk from the dairy up the road. And now cow’s milk leaves me feeling bloated and tired. Interesting, yes?

We all need to fuel ourselves with the building blocks of proper nutrition…protein, carbohydrates, and fats. But exactly what do those look like? Up to you!

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com    

775-338-2412

 

Sunday Story…Nutrition

I approach this subject with some trepidation. Many of you have heard my advice on the subject plenty of times over the years. It is simple…Eat Real Food. This is simple advice, but it can be hard to follow. After all, what does that really mean?

Here is how I define it…Real food is food that comes without a label, the source of the food is easily identifiable and well known, and it can be consumed with a minimum of fuss and muss.

The hard part is this: Food carries a whole backpack of stuff with it. We all got different messages growing up. And we are still operating on the decisions that got made around those messages. This is why it is so hard for many people to make healthy decisions around food. Step one is to realize what that baggage is…self-awareness is paramount. Many of us were members of the “clean plate” club. Leaving food behind was considered a sin in many homes. And, honestly, it made sense when food was scarce. Food is not scarce anymore. There is no one reading this (I hope) who is worried about having enough to eat today. We have so many choices, both good and bad, that it can be overwhelming.

Look inside and see what messages you continue to operate under surrounding food. Knowing what your “triggers” are that cause you to sabotage your healthy eating habits will move you closer to healthy nutritional choices.

When you look at your plate try to identify where the food came from. Here is a hint…there are no Triscuit trees or Oreo bushes.

Next week…your personal nutritional biochemistry!

 

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Sunday Story…Strength, continued

There are a couple areas of strength that are often overlooked or under-emphasized. They are stability, balance, and coordination. Those last 2 count as one by the way!

 Stability is the ability to prevent movement in one part of the body while creating movement in another, thus protecting vulnerable areas from injury.

Balance and coordination are the ability to perform movements with precision and grace.

As we age these become more and more important. The statistics that show end-of-life outcomes after a fall are frightening. If you lose your balance your core strength is what protects you from falling. Stability allows me to protect my back when I bend over to pick something up.

So now we need to add some work every week that will keep those things healthy as well. Luckily, many of the usual strength suspects can do double duty. A simple deadlift not only helps maintain strength in the posterior chain (glutes and hamstrings), but it will also increase grip strength as well as stability under load. When you warm up you can hang from the bar for some seconds and then do your pull-up. Jumping rope will help with balance and coordination.

Can you hang for a bar for 1 minute? There’s your first goal. Can you pick up ½ your body weight and carry it for 1 minute? Can you stand on 1 foot for 20 seconds? How about with your eyes closed? These are all objective tests that will indicate your readiness for your marginal decade! If you can do all of them…good on you! Now increase the time and weight! Get better, get stronger, and be intentional about being fitter than the average (insert age) year old!

Next week nutrition!

John Mariotti

www.crossfitodyssey.com

www.sunday-stories.blogspot.com

775-338-2412

 

 

 

 Sunday Story…Strength

So, first is zone 2, second is the mobility piece, and third is strength and skill. This one is much harder to quantify. All of us need to do strength training. The how and what of it varies greatly, however.

In my case, I do 2 days a week dedicated to squatting. Another day to work on gymnastic skills and drills. Another day to do Olympic weight training. I also do bar muscle-up progressions (15 minutes) 3 times a week. I mix various progressions and skills to move my fitness forward. The exact part of this is less important than the doing of it. You must train for strength even if all you are doing is lifting an empty barbell or light dumbbell. This is one of the pillars of fitness and longevity. Stronger is better. Strong people are harder to kill. Muscles at rest require more energy (calories) than anything else in your body. If you are stronger, you can eat more (my favorite!)

You may be looking at that and saying that sounds like too much. I get it. But you really need to start prioritizing your health and fitness. You don’t have to try to be a world-class athlete unless that’s one of your goals. But if you want to be mobile and independent into your 70s, 80s, and beyond you need to make your physical health a top priority. We are seeing way too many people die when they could have made their health more critical.

Whatever time you spend on this I guarantee it will be time well spent. I would insist that you be mindful and intentional when you do it. 15 minutes of dedicated work will beat 60 minutes of mindless scrolling while on cardio equipment.

This stuff isn’t rocket science but it does require you to work. There are no free lunches in the aging cafeteria!

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Sunday Story…Mobility!

 

 

One of the big changes I have made in my training is the addition of mobility work. Honestly, this is something I have always paid lip service to but have never taken up as a diligent practice. So, since GOWOD was nice enough to gift me a free 1-year subscription to their service (one of the perks of being a games competitor) I decided to put it to work.

6 out of 7 days a week I spend 15 minutes doing a personalized protocol from GOWOD. Their system is simple. I did a test to see what I really needed to improve and then every day I ask for a 15-minute mobility routine. The system seems to be working well…I spent 3 minutes in a deep squat the other day which is something I have never done! There is no equipment needed but if you have some things (PVC pipe, massage gun, bands) they will use those also.

Here's the why:

One of the things that goes away almost imperceptibly is our mobility. When we are young mobility is a given. You rarely need to work on it, and you take it for granted. As we age things shift and we are not able to move as well. When was the last time you got in a deep squat for 1 minute let alone 3 minutes? All over the world people of all ages sit, talk, and eat while squatting (there is a dearth of chairs!) We don’t so we need to consciously do things to keep up with the constant pressure of decrepitude. After all, don’t we all want to go to the bathroom unassisted for the rest of our lives? I know I do.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Sunday Story…What now?

There is an old Zen saying that goes something like this:

Before enlightenment chop wood, carry water.

After enlightenment chop wood, carry water.

In other words, no matter what happens life is still going to life. In this case, after the CrossFit games, I will go back to doing what I was doing before the games.

Here’s what that looks like for me now:

45 minutes of long slow distance 3 days a week. I do 1 each of rowing, skiing, and air biking. I keep my heart rate down in the 120-130 range. At the same time, I am trying to increase my pace. In other words, do more work using the same or less effort as measured by my heart rate. For instance, my rowing pace is down to 2:15 or less per 500 meters. That translates to about 10,000 meters in 45 minutes. The goal is to decrease the pace to 2:00 per 500 and keep the HR down.

I also run a 5k every Saturday morning. Well, almost every Saturday. You can join me any Saturday you like. And we are keeping the pace down in that zone 2 range.

This is the biggest bang for your buck in terms of overall health outcomes. This zone 2 training refashions my cardiorespiratory response giving me a broad and deep base to draw from. When my HR goes up doing other work this base allows my heart rate to recover faster, it allows me to work longer at higher rates without feeling lightheaded or like I’m going to die. In the middle zones, the discomfort is minimal, and I find I can go even longer.

I’ll talk about what else I’m doing next week. In the meantime, it’s all about the LSD!

John Mariotti

www.crossfitodyssey.com

www.sunday-stories.blogspot.com

775-338-2412