Spoonful of Sugar Free

Registered Dietitian

Day 3: Exercise Challenge

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Welcome to day three of the Sugar Free Challenge!

Here is today’s sample menu:

Breakfast: Grain-Free Pumpkin Pancakes. Vegan Option: Pumpkin Pie Oatmeal

Lunch: Salad with Dijon Dressing 

Dinner: Pesto Socca Pizza with Grilled Veggies

Dessert: Fluffy Banana Chocolate Chunk Cookies

Exercise Option: For those of you who chose to take part of the exercise challenge, your challenge today is to do 10 crunches, 5 squats, 5 pushups, 10 calf raises. 

Here are some helpful links for those who need assistance on how-to perform these exercises:

This option is for those who do not exercise regularly and would like to jump start their new year with an easy exercise routine. Each round of exercises take just a few minutes to complete. It would also be wise to add a bit of cardio to your day like walking, jogging, bike riding, or jump roping. When you get up in the morning, during lunch breaks, or before bed would be an excellent time to complete this routine.

THOUGHT-PROVOKING, MIND-PRODDING QUESTION OF THE DAY: 

Have you changed your exercise routine for the new year? What are your favorite exercises?

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Comments

  1. I haven’t changed anything too drastic for the new year as far as exercise. But I just completed 3 real pullups yesterday for the first time which I was really proud of! That was one of my goals for the new year, but I didn’t know I could already do some so I think I’ll have to think of a new goal…

    • That’s awesome, Katie!! That’s one of my goals for this year, too! Maybe try to work up to more pull-ups? I had a friend when I was young who could do 40 pushups!! Crazy…and she was only 8 yrs old…

  3. Thanks for the daily postings and great recipes with inspiring photos too! My doctor says that a sugar-free diet combined with movement is the best way to get and stay healthy.

    I have changed my exercise routine to an aquatic one since it is easier on the joints and the water serves as a great weight-resistance mechanism for building muscle. I am amazed at how much faster I am strengthening my biceps and triceps without the traditional weight room.

    In water tai chi classes, we move the water and thus combine meditation with effective exercises that build muscle in the arms, legs and abdomen. In water aerobics, we do higher intensity cardio movements.

    Research shows that movement in warm water is one of the fastest ways to release oxytocin, which is the feel-good hormone that supports women’s primary neurotransmitters in the brain and female hormonal balance. Water is also the fastest way to shift energy, release stress and have fun while doing something good for your mind, body and spirit!

  4. Great recipes, thank you for posting them!!! I was wondering if you or anyone else ever use sunspire unsweetened carob chips in your baking? Are they ok to use in the sugar free challenge? I think they are yummy and they seem almost to good to be unsweetened…. Thanks 🙂

  5. Yummo, your recipes are awesome!

    My focus for 2012, exercise wise is to continue with my yoga practise, but try and get up to 40 minutes each day (at the moment I’m at about 1/2 an hour 5 times a week) – I really see and feel a difference when I practise daily.

    Want to conquer some harder poses for sure!

  6. I am making the salad tonight for dinner, I can’t wait to try the dressing.

    I have a question about sugar, does this include chewing gum? sugar-free?

    • Hi Courtney,

      Hope the dressing turns out well! As far as the chewing gum goes, usually I say “no” to sugar because most all of the sugar-free gums contain aspartame, a very toxic sugar substitute.

      • The dressing is amazing! the salad was great! I will be making that again this month.

        Thanks on the gum question. This will be the toughest part for me. But I am determined to stick to this.

  7. Day 3 has been a doozy! I woke up late for class (first day) without any food — it was a 4.5 hour class too! I caved and bought the only thing I could (sort of) eat… a Clif bar! 🙁
    Oh well. One slip-up isn’t so bad. Being on track is most important! Lots of pre-made snacks for the rest of the month 🙂
    Thanks for these recipes. I’m excited to try the pumpkin pancakes tomorrow morning! I’m also training for a half marathon during this challenge.. the exercises are helpful! Thanks for posting those as well 🙂 Hope everyone is enjoying the challenge!