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Spoonful of Sugar Free

Registered Dietitian

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Uncategorized

New Favorite Jumping Jacks Workout {Giveaway}

March 20, 2012 By Alex Curtis, RD LDN

When my family was in town last week, I learned many things. Including a fun jumping-jack workout! It takes 10-15 minutes to complete and works the whole body. It’s a great way to jump start the day with a quick morning workout, or to do when you don’t have much time to spare.

When I was in Chicago over the weekend, my days were packed with activities, and I didn’t have much gym time. This workout was easy to do, and you don’t need any fancy equipment to do it.

Now you have no excuse to not workout! Muahahahaaa!

My aunt taught me this workout. You complete fifty jumping jacks and fifty exercises. For each round after that, the reps decrease by five. At the end, cool down with your favorite stretches. The first time I did this, I was sore the next day! Jumping jacks work a muscle that I really don’t use that often.

NOTES:

  • Crunches: Do not strain your neck. May be completed with legs in the air or on ground.
  • Squats: Do not squat with knees over toes. Squat in 90* angle. If you cannot do this the first time, try using a chair as a guide.
  • Bicycle Crunch: On the ground with legs in 90* angle in air with head up and arms behind head. Bring opposite elbow to opposite knee. 35 each leg.
  • Curtsy squats: bring one leg behind and squat like a curtsy. 30 each leg.
  • Pushups: Feel free to start from your knees.
  • Knee Pulls: Start with arms up and bring one leg up while pulling arms down. 20 each leg.
  • Mountain Climbers: start in plank and bring knees to chest. Should be completed quickly.
  • Burpees: Start in Plank and jump knees towards hands. Jump up. Go back to plank. (This is one rep).
  • Feel free to change the workouts up a bit! Do kick box-punches instead of jumping jacks, pull ups instead of burpees, etc.

Giveaway Time! 

Henley from SlimKicker would like to give one of these Digital Measuring Cup and Scale to one Spoonful of Sugar Free reader. This is for all your hard work, everyone!

How to Enter:

This Giveaway is now Closed. 

There are multiple ways to win. Please leave a separate comment below for each entry.

  1. Answer this question: How do you keep yourself motivated to stay fit?
  2. Subscribe to Spoonful of Sugar Free by entering your email address in the “Subscribe” box on the right. Or follow by RSS, google reader, etc. **Please note that if you were subscribed to me before, you may no longer be subscribed because I switched my site servers.
  3. Like me on facebook.
  4. Follow me on twitter and tweet about this giveaway. Can be something like, “I want to win @Bobs_Red_Mill coconut flour @SugarFreeAlex  http://www.spoonfulofsugarfree.com/2012/02/26/chocolate-peanut-butter-cake-giveaway/ ”
  5. Follow SlimKicker on twitter.
  6. Follow me on Pinterest and Pin something of mine.
  7. Blog about this giveaway on your blog.

Giveaway ends Sunday, March 25th at Midnight.

Good luck!
P.S. If you are in need of some motivation, check out SlimKicker.com. They offer a calorie counter, and challenges that keep you motivated. It’s like a level-up game, where you start out as level 1, and gradually level up as you complete harder and harder challenges. (Courtesy of SlimKicker). 

 

Filed Under: Uncategorized Tagged With: exercise, Giveaway, healthy, workout

Lessons Learned From Family

March 16, 2012 By Alex Curtis, RD LDN

I see my family only once or twice a year. My grandparents, aunts, uncles, and cousins live all over the country, thousands of miles away. I’d love to have Sunday night dinners with them every week, but it just isn’t practical to drive or fly 1200 miles every week! If only we could teleport…

Every minute of our time together is special, though, and it is sad to see it pass. So I soak up the millions of smiles, laughs, hugs, and words of wisdom I receive that week.

Lessons Learned From Spending Time with Family

It’s called a family tree for a reason.

Don’t throw a football into the sea unless you are ready to swim a long distance through murky waters (or you’re tired of the football and want to get rid of it).

Keep your camera on hand. Always. You never know when something amazing is going to happen, and you’ll want to save the moment for later.

Dog beaches are way cooler than regular beaches.

Always keep extra futons or mattresses around. You never know when someone will drop by and need a bed to sleep in!

Overeating or under eating every once in a while is not going to harm you.

If you want to meet new people, bring a baby or dog. People will swarm!

Word games can be hilariously funny…especially when everyone is exhausted from a long day of walking, and you’ve gone half loopy from being tired!

Fresh air and sunshine can fix all problems.

Chia is seriously the breakfast of champions. Keeps you hydrated and is a great source of fiber, omega-3 fatty acids, and antioxidants. It also fills me up for energy all morning. I can’t wait to share a new chocolate chia pudding recipe with you!

The world has shrunk since the last time you said “it’s a small world after all.”

Some of the best deals can be found at small, local stores. Last weekend I found a beautiful sweater for $20! (originally $85).

(Pic Source)

Cucumber White Tea is very tasty and refreshing. Especially when iced. With Lemon. Speaking of lemon, it goes with everything and is great for digestion!

Dressing up every once in a while just because is fun ad keeps life exciting. So does dressing down. it doesn’t really matter what others think anyway.

Mugs of coffee disappears faster than chocolate!

I would give up anything for my family and spending time with them. And yes, that includes my kitchen.

To my family: It’s been great spending time with you! I love you all very much. Can’t wait to see you again soon!

Thought-provoking, mind-prodding question of the day:

What is the most important thing you’ve learned from your family? Do you see them often?

P.S. I will be in Chicago this weekend, and will not be posting. Go out and enjoy some green food while I’m away!

Filed Under: Uncategorized Tagged With: family, food, healthy, nature, wisdom

Sweets, Please (Hold the Sugar)

March 14, 2012 By Alex Curtis, RD LDN

Today I am posting on Tasty-Yummies, a new blog I have recently found and enjoy.

Beth likes a lot of the same foods  as me. Like her…

Chocolate Peanut Butter Road Trip Energy Bars - Gluten-free, Vegan + Refined Sugar-Free

Chocolate Peanut Butter Road Trip Energy Bars

Anyways, head on over to her site to check out my post and learn about my top 5 favorite sugar-free treats.

Read my guest post Here.

 

Filed Under: Uncategorized

Coconut Flour Winners

March 13, 2012 By Alex Curtis, RD LDN

The three randomly chosen winners of the coconut flour giveaway are…

Janice E. H, teabagginit, and Chrysta

Thanks to everyone who entered! The winners will receive an email from me shortly.

So sorry for my lack of posting lately. I’ve been having lots of fun with my family in town. I’ll post more about this on Friday. Until then, take a look at the top 5 coconut flour recipes I want to try!

Top 5 Coconut Flour Recipes to Try

1. Chocolate Coconut Donuts from Multiply Delicious

(already sugar-free! Uses dates to sweeten)

2. German Apple Pancakes from Civilized Caveman

I want to make this sans the maple syrup and honey (because apples are plenty sweet on their own!).

3. Banana Cinnamon Bun Muffins from Multiply Delicious

Instead of the maple syrup topping, I would substitute pureed dates like these Pecan Buns.

Chocolate cake for Valentine's Day with berries and carob chips

4. Chocolate Oatmeal Pudding Breakfast Cake from Family Fresh Cooking

Uses a mix of coconut and oat flour, and adds a dash of stevia to sweeten. Or omit the stevia altogether to make a bitter cake!!

5. Grain Free Apple Pancake Cobbler from Healthful Pursuit

Omit the honey to make sugar-free. I’m sure the sweetness of the apples is perfectly sweet!

You can find more of my favorite coconut flour recipes on my pinterest board.

Thought-provoking, mind-prodding question of the day:

What is your favorite coconut flour recipe? Feel free to add links!

Filed Under: Uncategorized Tagged With: chocolate, coconut, coconut flour, grain-free, healthy, paleo, recipes, sugar-free

Good Morning Sunshine

March 9, 2012 By Alex Curtis, RD LDN

It’s been a beautiful 80*, sunny week in Florida.

My family is here to visit, and we are soaking in as much sun as possible.
The flowers are blooming…
The fruit is blossoming…
And the turtles are out and about…
There’s no better time to go outside, roll around a bit, and have some fun!
I hope you are all having a wonderful day!

Thought-provoking, mind-prodding question of the day:

Have any fun plans for this beautiful March weekend? Please share!

P.S. The Bob’s Red Mill giveaway ends tomorrow!

Filed Under: Uncategorized Tagged With: dog, family, flowers, plants, sun, walk

{Guest Post} What Windowsill Herbs to Have Close to Hand

March 6, 2012 By Alex Curtis, RD LDN

I am very excited today to have a guest post from Sam at Lavender World from the United Kingdom. Today he will share with you what windowsill herbs are great to have and grow nearby.

A new fashion is sweeping the nation. Unveiled at the Chelsea Flower shower key gardening is now becoming very popular. Combining psychology with planting, experts believe that the closer to the back door vegetables are planted the more likely one is to use them regularly in cooking.

This has brought about changes in the way we design our vegetable patches. Staples such as potatoes and onions are planted further away as these are seen as essentials and crops we cannot live without, whereas aubergines, salsify and chard are positioned closer to home in order to entice us to use them more in cooking.

There’s no better way to have crops close to hand than to have an army of windowsill herbs. Whether living in a window box within easy reach from an open kitchen window, or placed inside where the natural warmth of the home allows us to grow more Mediterranean herbs.

Window Box Herbs

Not only will an outside window box of herb plants complement any dish you create in the kitchen, it also adds a pleasing welcome to the outside of the house, letting visitors know that you’re keen about fresh produce whilst giving a fragrant display.

The best herbs to grow outside and together in one window box are:

  • Sage – Either curly, purple or the more traditional mint green variety. When sage is established it can produce purple flowers that are also edible and make a great decoration to your favourite dishes.
  • Rosemary – Bush rosemary or its smaller alpine cousin that produces lovely blue flowers
  • Parsley – Flat leafed parsley may be best grown indoors, however although not considered too fashionable anymore, curly parsley still produces a wonderful flavour.
  • Oregano – Variegated varieties provide a good source of colour, however any type will flourish in a British garden.
  • Chives – Placed in the middle of the herbs these are wonderful as ornamental plants too as the chive flowers produce allium purple pom pom flowers that brighten up any border.
  • Thyme – Lemon or orange thyme will add unique flavours to any dish however for a good all-rounder choose a silver thyme that not only looks attractive but can be used in stews and soups too.

On the Windowsill

Although we have a few months of the year when these herbs can be grown outside, for all year round cropping, grow on a windowsill indoors.

Basil – The supermarket plants won’t last long as the pots are overcrowded with seeds. Grow your own from seed in a conservatory or greenhouse, and see just how much better the flavour and texture is.
Coriander – A good cropper outdoors the harvesting period is quite short lived in Britain. Supermarket windowsill coriander will not last beyond a week. Grow your own, and any you don’t use can go to seed allowing you to harvest the fragrant small balls to store for years.

What about Mint?

Mint is a must in any kitchen garden; however it is not wise to plant with other herbs as it grows rapidly and its roots will strangle weaker plants. This is best grown in a pot just outside the backdoor or on the window sill, so you can keep control of it whilst still having it close to hand.

This was a guest post from Lavenderworld.co.uk.

Thanks again, Sam! I have a new recipe containing lavender coming up, too. It’s grain-free and I’m excited to share!

Thought-provoking, mind-prodding question of the day:

What are your favorite herbs to use? Do you grow any yourself?

My favorite is probably rosemary. Love the aroma. I wanted to make the scones above with rosemary, but it was too powerful for it. I used to grow a whole garden of herbs in pots: basil, cilantro, lemon thyme, chives, oregano, sage….

Filed Under: Uncategorized Tagged With: guest post, herbs, lavender, nutrition

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