Good Afternoon CFTP (Still morning here. ;))

I have missed you guys this past week but am super proud of how you all have come together and done so well on this challenge we have put together. You all are doing amazing. I love watching the constant posts and questions you have for one another. The support is overwhelming and I am so amazed at how dedicated you all are. Keep it up.

This week before I get into Amy’s health tip of the week I want to express my appreciation for the CFTP team. I want to start with my Co-Owners Ryan and Tara Beatse and Dave and Aubrey Martinez. I am lucky to have such supportive partners who are able to pick up the slack when I am not there. They did an amazing job running the gym while I have been here in Hawaii and are always working behind the scenes to make CFTP an amazing place for the amazing members to work out in. I am grateful for their support and it is always nice to have a team that have the same goal in mind. That goal is to create a place that supports people in the pursuit of fitness. We strive to create an atmosphere of motivation and a place that feels like a family.

The other part of the CFTP team is our awesome training staff. Most of our trainers are still young in the training world but they are all motivated to be the best trainers they can be. They are constantly learning and becoming some of the most solid trainers around. The most amazing attribute we have with our trainers is their sincere desire to make you better. They strive to make you the strongest athletes they can. I love our training team and I am so grateful that I have a team that I can depend on when I am not around. They all have their own strengths and can teach you something new if you listen and follow. They are not only great trainers but great competitors. Watch them as they WOD. If you want to learn how to CrossFit learn by watching some of these strong athletes. Being a great athlete starts with the attitude you take towards your workout. The better your focus the better the result.

Finally I want to thank all of you. The CFTP team is not complete without all of you. I love that you support each other and create the most amazing environment around. We are lucky to have you as part of our team. Thank you for spreading the word about CFTP and bringing in your friends. Remember, the first class is always free.

Ok, here is your health tip for the week. I will see you all Monday or Tuesday for you morning goers. 😉

Health Tip from Amy:

WEEK # 2 (Soaking Grains)

Let’s talk about soaking grains this week. There’s much debate in the nutrition world about whether or not to eat grains at all. Since there are scientific studies that prove both sides, my opinion is to do your research and decide for yourself.

For those people that choose to eat grains, learning how to soak, sprout, and sour them for greater nutrition is worth a look into. Basically, grains are seeds and contain anti-nutrients that make them difficult to digest. They also have compounds that inhibit enzyme activity (important for good digestion). These properties help the seed to be preserved to sprout at the right time, but also keep you from receiving all the nutrients they contain. So when we are thinking that eating grains is good for us, we may not be getting the benefits we think we are – we could actually be hurting instead of helping ourselves. Soaking mimics the sprouting process allowing us to receive more nutrients. Here’s a good explanation:

“Phosphorus in the bran of whole grains is tied up in a substance called phytic acid. Phytic acid combines with iron, calcium, magnesium, copper and zinc in the intestinal tract, clocking their absorption. Whole grains also contain enzyme inhibitors that can interfere with digestion. Traditional societies usually soak or ferment their grains before eating them, processes that neutralize phytates and enzyme inhibitors and in effect, predigest grains so that all their nutrients are more available. Sprouting, overnight soaking, and old-fashioned sour leavening can accomplish this important predigestive process in our own kitchens. Many people who are allergic to grains will tolerate them well when they are prepared according to these procedures.” Nourishing Traditions, Sally Fallon, Pg 25

Here’s a link for a simple article on how to soak grains: http://thenourishinghome.com/2012/03/how-to-soak-grains-for-optimal-nutrition/

Personally, I don’t cook a lot from scratch so I haven’t soured (think sourdough bread) my own grains, but I do soak my brown rice when I eat it. Soaking is super simple. Take 1 cup brown rice, 2 cups warm water, 1 tsp raw apple cider vinegar (with the “mother”) and a pinch of salt. There are other acid mediums you can use, but I always have raw apple cider vinegar on hand and it’s dairy free. Put it all in a glass bowl, cover with a paper towel before you go to bed, and let it sit in a warm part of your kitchen over night until you’re ready to cook dinner the next day. Then simply drain the water, rinse the rice (using a strainer is easiest) and add about 1 3/4 C fresh water, and cook as usual.

If you’re a brown rice fan, try soaking it this week. Part of this challenge is learning and trying new things!

Now, on the other side of the coin is the opinion that soaking still isn’t enough and that grains still shouldn’t be eaten at all.  There’s plenty of articles that show scientific reasoning for not eating grains, but here’s a blog article that makes this argument easy to understand: http://wellnessmama.com/3807/are-sprouted-soaked-and-fermented-grains-healthy/

So do some googling this week and see what you think!


Thank you Amy. You have done an amazing job with this challenge. I have been so very impressed and can’t wait to see how this changes the lives of our athletes!
Coach Dan