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Family Fitness Tips

Have fun with your family while keeping fit! Quick workouts, fitness fun, family games, and healthy recipes.
Courtesy of
:
Sam Hawley
The Fitness Prescription


I hope you enjoy these tips
. Feel free to browse our extensive archive for past posts and tips.
​**As with all fitness activities, please consult your physician before participating in any activity or diet.


If you wish to receive day-to-day fitness advice, click the link below to follow them.

Follow The Fitness Prescription

21-Day Sugar Detox 

1/29/2014

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I started the 21-day sugar detox (level 3) program today and wanted to give my followers a breakdown of what it is, what I think of it, and the results that I am getting as I am doing it. I will be posting about it once each week (Wednesdays while I am on the program) with my thoughts for the week for those interested. I will still be posting important family fitness games, life hacks, recipes, and more on Tuesdays so even if you are not interested in my detox progress, check back for the other posts :)

Reason I started this: First, I wanted to see if I could do it. I love a good challenge and I had been interested in the program for a while. I also LOVE sweets. Granted, I usually paleo-ify my sweets but that does not change the fact that I am basically addicted to sweet things (my sweet tooth always wins). And knowing that, I wanted to fight back... I wasn't going to just let the cravings win! So I grabbed a buddy and started planning the detox. The theory is that you follow the plan and cut out anything that can spike your sweet or carb cravings. The book lays it out almost perfectly with recipes, a 21-day meal plan for if you want a set program that keeps you from having to think (this might be what I loved most. I tend to need help thinking of dinner ideas!). There are three levels, each more strict than the previous, that can be done based on your current lifestyle and way of eating. I chose level 3 because I am already on a primal diet. Wish me luck!

Prep day 0: Having gone to the grocery store yesterday in preparation for this sugar detox, I noted that the cost of food wasn't any more than what I would have normally spent on groceries. If you go to the right kinds of markets, veggies are really well priced and you do not have to break the bank to do this detox. This was a HUGE relief.

Day 1: January 29th. So far, I am pretty hungry, but due to good prepping I have eaten two meals and a snack. This is not always possible for me, so I count this as a success. Because I prepped egg muffins for breakfast and threw a roast in for dinner, all I had to cook was lunch. With help from my detox partner, lunch was a success with cauliflower line cilantro "rice", lemon chicken, and sauteed zucchini. I will not be posting the details of my food, in general, I just wanted to show you that I am eating well on the detox. Like I said, I am still pretty hungry and need to get past the first few days sugar/carb free, but the outlook seems good.


Hope this helps any of you looking into the program or something similar. Check back next Wednesday for how the first week went!

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Paleo Creamy Red Pepper Soup

1/28/2014

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I was craving red bell pepper soup the other day and decided to try to make a healthy version of my favorite kind! I hate that many of the healthy recipes avoid making the soup creamy, so I tried to add all of my favorite elements of pepper soup. Guess what? It turned out really awesome and I had enough to freeze for lunches later this week. Feel free to subtract any ingredients that you do not like :)


4 roasted red bell peppers (or orange)
5 cups chicken stock
1/2 ripe pear
1/2 large white or yellow onion
1/3 cup green onions
1/3 cup almond milk (more or less to taste)
Thyme, salt, pepper, cayenne pepper (to taste)
Crushed red pepper (to taste)

Chop up and place the peppers, stock, pear, and onions in a pot on the stove. Heat until boiling then reduce the heat and simmer for 15-20 minutes. Once fragrant, place in a blender or food processor (I used the soup option on my vitamix) and blend until creamy consistancy. Add seasonings and almond milk to taste. Serve as is or add cooked bacon as a garnish. It is THAT EASY. Yum!

*Yields 6 servings
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Chia Seed Pudding

1/21/2014

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 Looking for the perfect snack that is able to be pre-made and is healthy and full of protein? Try chia seed pudding! It is full of protein and will fill you up quickly. 

 Grab some mason jars, add about 2 tbs chia seeds to 1 cup almond milk (depends on the seeds you buy, look up the ratio online) and add honey/agave, some cinnamon, and even some puréed bananas or fruit and let it sit over night. The seeds will swell and get a tapioca consistency. Yum! So easy and a delicious breakfast or dessert. You can even add cocoa or espresso to make a tasty combination of your favorite flavors!

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Benefits of Eggs

1/14/2014

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  After listening to some conversations at the gym today and overhearing someone say "never eat eggs, they are high in cholesterol and will lower the effectiveness of your workout!" I decided to do some research and show you all my results. People follow patterns and may not actually know the facts even if they are in shape and give good advice.

  Eggs are one of the sources of a perfect protein. The whites have amino acids that our bodies use to make protein more efficiently. Our bodies actually use amino acids better than the protein from protein drinks because it allows our bodies to only make as much as we need instead of flooding our systems with extra products that will just be excreted.  Yes, yolks have cholesterol, but it is dietary high density cholesterol instead of the LDL that you know of as "bad" blood level cholesterol. HDL actually helps decrease LDL levels. Eggs also have two types of carotin for your eyes, and have low calorie counts per serving. Trust me, eggs are a great and healthful source of protein.

Don't believe me? Check out the clinical research at pubmed.com on eggs and their benefits.


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Homemade Coconut Butter

1/7/2014

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Some people have never tried coconut butter either because they have never heard of it, don't know how to use it, or are scared away by the sticker price (often $11.99 for a jar!). This post is to show you how to make your own for less than $3 and to show you the benefits and how to use it. ENJOY!

How to make:
1. Buy unsweetened, dried coconut (I got it for $2.50 a bag at Sprouts)
2. Blend in a Vitamix or Blendtec style blender (at 1-2) or place in a food processor until smooth
3. You may need to push the mixture down on the sides while making it so that it blends evenly
4. Place in a mason jar or storage container and enjoy

Uses:

1. Eat by the spoonful like you would any nut butter
2. Mix with other nut butters to make them creamier
3. Use in baking to add creaminess and sweetness or as a substitute to coconut oils or nut butters
4. Use on your skin to hydrate as you would coconut oil
5. Use as a creamer in your coffee
6. Melt and mix with chocolate to make a drizzle over baked goods or fruit
7. Use as frosting for treats or to dip fruits in
8. Cook into bread recipes or pancakes
9. You can even make candies and pudding

*There are fantastic recipes all over the internet and some will be posted here in later weeks

 
Benefits:

1. It increases your use of energy in your body which burns fat and helps prevent obesity
(research even shows that 15-30 grams medium-chain triglycerides as in coconut butter burn an average of 125 extra calories per day)
2. Has lauric acid which can kill bacteria, viruses, and fungal infections
3. Reduces your hunger and cravings throughout the day (most effective if eaten at breakfast)
4. Lowers your bad cholesterol and lowers risk of heart disease as a result
5. The saturated fatty acids in coconut butter and oil have been shows to increase brain function in Alzheimer patients

6. Helps burn abdominal fat specifically which is the most dangerous place for fat storage




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