The Spark Solution: A Complete Two-Week Diet Program to Fast-Track Weight Loss and Total Body Health
Becky Hand, Stepfanie Romine
Format: PDF / Kindle (mobi) / ePub
From the experts behind the New York Times bestseller The Spark and the creators of SparkPeople.com comes The Spark Solution, a breakthrough two-week diet program deemed one of the "Best Diets" by U.S. News & World Report. Designed to help you lose weight and optimize your health, The Spark Solution is a dynamic, comprehensive, and proven program.
With an introduction by Chris Downie, founder and CEO of SparkPeople, this day-by-day guide combines the latest data and strategies on nutrition, incredibly delicious recipes, and essential workouts. The experts at SparkPeople designed this easy-to-follow regimen to deliver effective and sustainable weight loss.
Thousands have already tried it, lost weight, and discovered a path to healthy living. SparkPeople has taken all the questions and bumps in the road out of the equation with The Spark Solution. There is no better way to lose weight and no better time than right now. Let these first two weeks transform your life.
Basketball, shooting hoops: 20 minutes Bowling: 30 minutes Dancing around your living room: 20 minutes Darts: 35 minutes Football, playing catch: 35 minutes Frisbee: 30 minutes Golfing, carrying your own clubs: 15 minutes Miniature golf or a driving range: 30 minutes Ice skating: 18 minutes at a moderate pace Kickball: 13 minutes Skiing, downhill: 10 minutes Soccer: 13 minutes at a casual pace Softball or baseball: 18 minutes Tennis, doubles: 21 minutes Tennis, singles: 15 minutes
Burritos freeze well, and they’re perfect for busy mornings. Do yourself a favor and make a big batch, then stash them in the freezer. LUNCH SAD Spark Swaps Calories Saved BLT sandwich 565 calories Better BLT 1 cup fresh strawberries 1 cup skim milk 2 dark chocolate kisses 490 calories 75 Bacon Intervention. We have no problem with bacon. What’s troubling is the trend of piling it on anything imaginable (bacon sundaes? woven bacon cups?) and in large quantities. That was our starting
your life? How does negativity affect your success in all areas of life, particularly your health? METABOLIC MAKEOVER Don’t underestimate the importance of stretching, especially if you sit all day. Rather than reach for snacks or caffeine to get you through the afternoon, take a minute or two to stretch. Even stretching your arms overhead and doing a couple of neck rolls can make a tremendous difference. BREAKFAST SAD Spark Swaps Calories Saved Sausage-egg muffin 450 calories Spicy
slice pineapple upside-down cake 366 calories 1 serving Grilled Pineapple with Toasted Coconut 114 calories 252 Sweet Without Sugar. Grilling fruit intensifies its flavor, similar to the effect of caramelizing the pineapple in the upside-down cake. We use no added sugar, then top with coconut milk and unsweetened coconut flakes for a tropical treat that’s quite light. Once you’ve mastered grilled pineapple, try grilling peaches, plums, or pears. SAD Total Spark Swaps Total Deficit 2,096
Time: 45 minutes Yield: serves 4 Serving Size: 3 to 4 ounces cooked chicken, 2 cups vegetables, and 1 tablespoon sauce > SPARK SWAPS TIPS This dish is supposed to have a rustic feel, so keep the veggies in large but similar-size pieces. You don’t even need to cut the baby carrots. 4 split, bone-in, skinless chicken breasts (about 1½ pounds) 2 teaspoons canola oil 1 large white or yellow onion, roughly chopped (about 1 cup) 3 stalks celery, roughly chopped (about 1½ cups) 8 ounces baby