The SparkSolution book has a two-week plan including meals and recipes that you may find helpful. There are links on this site - I see one at the top of my screen as I write this - to order the book. I have the book but decided to read it thru thoroughly before committing to the plan as I have issues with certain foods.
Use the site - Read the articles under Articles & Videos regarding the foods and exercises that are good for you. Sign up for the nutrition tracker and the program will prepare daily logs you can complete that will have spaces for the calories you eat, the fat, the protein, etc. etc. Once it is made up, you can modify it and add to it if you wish. Make use of the foods data base when tracking and measure and weigh things - you'd be surprised just how wrong we often are when we guestimate quantities. A good example of one way it is invaluable - you know from the database, or from the food packaging, or an on-line listing what the nutrients are for the standard serving but once the information is in the database, if you have 2/3 or 1 1/2 servings, the system will recalculate the nutrients for the portion you ate and you don't have to calculate them yourself. Use the Recipe site to find recipes and record some of your own. Use the nutrition counter in there to determine the nutrients of your favourite recipes, save them as favourites and be able to call them up to log in every time you prepare them. Set up your SparkPage so that as people get to know you they can go to your page to learn more about you, leave you SparkGoodies and/or comments. On your Page, you can list your background information and what you would like to see happen - if you wish - and share some of your photos of yourself, family, hobbies, whatever, etc. there are tons of SparkTeams for everything you can imagine (heart health, diabetes, water exercising, chair exercising, gardening, art, etc,. etc, etc.) Go through the list and go onto the pages of those that interest you and join in the challenges and the chats - get to know people and get motivated by them. This is a life change rather than a diet - all the best to you and hope to hear from you again.
Lin from Peterborough, ON., Canada
10 STEPS TO SELF-CARE
- If it feels wrong, don't do it; Say "exactly" what you mean; Don't be a people pleaser; Trust your instincts; Never speak bad about yourself; Never give up on your dreams; Don't be afraid to say "No"; Don't be afraid to say "Yes"; Be kind to yourself; Let go of what you can't control; Stay away from drama and negativity as much as possible. (unknown)
Lost 18 lbs. in 2012 plus figure on ticker below in 2013:
| Pounds lost: 22.6