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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

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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