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Sowing My Oats

February 28, 2012

Since I started CrossFit and changed my nutrition, pharm insulin is the number one issue that I try to control.  My food choices are controlled by 2 decisions: will this fuel performance/recovery, will it negatively effect my insulin levels.  We know from the Zone Diet there are 2 ways to spike insulin: to over consume total calories or to over consume carbohydrates.  To many, Paleo, Zone and other diets like them appear to be “low carb” or “high protein”.  What those diets do is control the insulin response.  For me, the battle is to find carbs that fuel performance, but don’t spike my insulin too much.

For lunch and dinner, I get plenty of fruit and veggies for my carbs, but for some reason, I don’t consume many carbs in the morning.  I know this is when I probably need them the most, but I just don’t feel like eating an apple in the AM.  And while I don’t mind veggies in my eggs, the sheer amount that I would need to get the requisite amount of carbs changes my breakfast too much.

I am a big fan of McCann’s steel cut oatmeal.  It is barely processed, and this keeps the insulin response to manageable levels.  One cup of pre-cooked oats, 1 cup of milk, and 3 cups of water, put em in a pot.  Bring it to a build, a let it simmer, stirring occasionally.  The only problem: it takes 30-35 minutes to cook!  In the morning, as we rush out the door, this will never happen.

In an effort to get some AM carbs, I found a recipe for crock pot oatmeal.  Same recipe (although I like to sneak 1/2 a cup of heavy cream in there).  I start this bad boy up at night, and in the morning, my oats are done!  I add a little bit of honey or agave nectar and some good, high quality butter; have my bacon, eggs and (lots of) black coffee and I’m ready for whatever challenge the day brings.

The hardest part is cleaning the darn crock pot.

Chance on his way to 113(!) burpees.  Chance took his CF Level 1 test last week and passed.  Great work Chance!

Workout of the Day




Use 2-3 sets to warm up, and work at 65-75% for your 3 heavy lifts.  Focus on a fast pull.



9 Deadlift 185/135

9 Box Jumps 24/20

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