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DIETITIANBECKY Posts: 28,261
6/24/13 7:49 P

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Yes you can save it for later use.
Becky

CGEM61's Photo CGEM61 Posts: 1,675
6/24/13 12:01 P

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I am wondering. Can I "save" spark coach for after the summer challenge?
Thanks

I love music!


IS1GAR's Photo IS1GAR SparkPoints: (122,963)
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6/5/13 7:59 P

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My report "Calories & Nutrients Over Time" from May 13 to Jun 5th, my lines are all over the place, I see that my Carbs, Proteins, Sodium, Fatty Acids have some how balance out better than the others. I take a One a day multi vitamin + 50 to balance the vitamins.
If you think I'm still within range in the most important nutrients I should do fine. Specially since I have seen the improvement in weight loss.
I want to take this opportunity to Thank You! you and all the other Coaches for this wonderful site you have created to help others. You have really helped me a lot and I don't have words that describe my appreciation.
Isabel


Make a choice to talk more about your blessing than your problems...more good things will come your way when you do!
"Face it, if it came in a bottle everyone would have a good body"
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DIETITIANBECKY Posts: 28,261
6/5/13 7:40 P

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Hi this is Becky.
I took a look at your nutrition tracker.
What are your specific concerns??
It looks like the amounts for protein, fat and carbs---falls in or very near the SP ranges for these macronutrients???

Becky
SP Registered Dietitian

IS1GAR's Photo IS1GAR SparkPoints: (122,963)
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6/5/13 9:21 A

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I started the SS plan at the beginning, but since I was out of the house for 4 days on the second week I repeated week 2, I'm now on the 3rd week. Even thou I have swapped some ingredients in the recipes I still have seen a great improvement in my weight loss.
I did noticed those 4 days I was out and I had to eat out, even thou I try to make the best choices I could to stay as close as possible to the program and the calories recommended I even stayed in the lower range 3 out of the 4 days, but I gained weight while I was out, once home cooking my own meals which I use fresh fruit, veggies and meats I have gone back to loosing weight, I'm not expert but I assume is do to the sodium in restaurant prepared meals?
Over the year and one half I have been active with SP I have reduced salt due to high cholesterol when I started, (now normal), but anything with salt added it seems to salty. Any can products I buy if any, are the low sodium kind.
***** I do have a question for Becky, please.
My reports are still inconsistent with the recommendations provided by the nutrition tracker.
How can I balance my macro nutrient ranges?
I'm still working in my planning ahead, could this be the results of poor planning?
Thank you, Issy

Make a choice to talk more about your blessing than your problems...more good things will come your way when you do!
"Face it, if it came in a bottle everyone would have a good body"
Cher


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DIETITIANBECKY Posts: 28,261
6/5/13 7:25 A

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Yes, you can substitute canned salmon for the tuna---I have also used cooked, chicken breast.

Becky

GRAMMY7070's Photo GRAMMY7070 SparkPoints: (0)
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6/4/13 9:18 P

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Can I substitute canned salmon for tuna fish

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I am the only one who can hold me back.
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DIETITIANBECKY Posts: 28,261
6/1/13 7:16 P

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They can be gas producing, which is closely associated with bloating.



ZENXB!'s Photo ZENXB! Posts: 291
6/1/13 7:13 P

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yes to all. do they make you bloated?


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DIETITIANBECKY Posts: 28,261
6/1/13 4:11 P

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Higher fiber content with more fruits, veggies, whole grains, beans???

Becky

ZENXB!'s Photo ZENXB! Posts: 291
6/1/13 3:37 P

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OK, so I have been doing SS for one week. Today is my 7th day. Today I feel totally bloated. I am not sure why? I do not think I ate a lot of sodium. I am drinking tons of water. And NO, I had a hysterectomy, so no PMS for me. Any thoughts?

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DIETITIANBECKY Posts: 28,261
5/27/13 9:12 A

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The nuts would be providing calories, protein and healthy fats....so you would want to provide a substitution at the meal or add it on to another meal of the day. Often adding a little extra meat at another meal works well.

For example:
1 Tablespoon sliced almonds = 35 calories;
if having chicken for dinner add on an extra ounce for 45 calories.

Becky

ZENXB!'s Photo ZENXB! Posts: 291
5/27/13 8:24 A

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There are meals, like breakfast, when it will say, oatmeal, berries and almonds. I can not any nuts (even at all) and I can not have popcorn. Is there a reason I simply can not cut out those foods? I suspect the almonds are delivering my protein. So, do I substitute or simply cut them out?

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DIETITIANBECKY Posts: 28,261
5/26/13 10:04 P

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Because of your food preferences, you may find it easier to create your own meal plans/recipes using the nutrition guidelines in the book regarding calories, protein, fat, carbs.
Becky

HIGGS02's Photo HIGGS02 Posts: 44
5/26/13 6:41 P

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In the mornings I usually have an 8 oz glass of Bolthouse Farms Protein Plus (different flavors) which is 16 grams of protein. During the day I usually get about another 70 grams of protein but I don't eat a lot of meat. I eat a lot of oatmeal, veggies, and beans and occasional fruits. As for yogurt, I've tried it all and don't like any of it. It leaves a weird after taste.

I'm very picky with what I eat. I don't eat commercially grown meat or vegetables and I don't eat regular dairy or pork. I use soy milk and am trying to find a type of soy cheese that I like. I eat a lot of veggie burgers but have never tried tofu.

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DIETITIANBECKY Posts: 28,261
5/26/13 4:06 P

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HIGGS02--
There is more and more research coming out regarding the importance of getting enough protein in the diet during weight loss and distributing that protein throughout the day. Therefore, I encourage everyone to get at least 10 grams in the morning at breakfast---thus the use of eggs, and yogurt, and greek yogurt, and milk, and cheese, beans, etc.

So it comes down to "how" can you get 10 grams and the appropriate calories for your breakfast meal with your food options. Is soy yogurt an option? Is tofu? What about beans, soy burger, etc. Do you eat meat in the morning?

Becky

DIETITIANBECKY Posts: 28,261
5/26/13 4:01 P

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The Miso past had a long thread earlier; a complete discussion on where to find it and how to substitute if necessary. See if this helps:
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x59529x533R>13181


Becky

DAILYSMALLSTEPS Posts: 12
5/26/13 3:27 P

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I'm having trouble finding Miso paste. Any suggestions on where to look in the store? I've tried ethnic foods and also tried in spices. Is there something to substitute if I can't find it.


one day at a time, small steps perfection is not an option


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HIGGS02's Photo HIGGS02 Posts: 44
5/26/13 12:57 P

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Egg dishes. Most of the breakfasts are egg dishes. And also yogurt. I noticed yogurt is used in a lot of the recipes. What can i use in substitution of that?

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DIETITIANBECKY Posts: 28,261
5/25/13 5:21 P

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The bacon is always used as more of a condiment---so you could substitute any flavor you like...bacon-bits, cilantro, basil, another herb or spice.

for the fish I would suggest chicken or pork. Could even use canned chicken for the tuna salad.

When you say you don't eat eggs---is that an egg meal/dish? Do you use eggs in cooking like a banana bread??

Becky

HIGGS02's Photo HIGGS02 Posts: 44
5/25/13 3:36 P

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I don't eat bacon, eggs, ham or seafood. What do you recommend to replace these ingredients or meals?

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ANDIBG's Photo ANDIBG Posts: 228
5/25/13 2:17 P

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I will be starting the two week challenge on Monday (I hope). I am a very, very picky eater. I typically do not consume many vegetables. I get those nutrients from other sources (fruit, vitamins, etc.) or I sneak the veggies in (adding spinach to a smoothie). Would that be ok for this? I know that almost all of the recipes seem to have vegetables in them. Typically, I just leave them out of recipes when I cook them. I know this seems silly, but I thought I'd ask.



*~*Andi*~*

Starting Weight: 181.7
Goal Weight: 155 (SP's approximate date - 10/29/13)


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DIETITIANBECKY Posts: 28,261
5/25/13 1:57 P

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I have just used regular curry.
Becky

LESLIE2561's Photo LESLIE2561 SparkPoints: (87,739)
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5/24/13 11:57 P

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I am planning on starting the diet on Sunday and after looking over the grocery list I am wondering what dark curry powder is. I tried goggling it, but was confused by what I found.

Leslie
California,MD
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DIETITIANBECKY Posts: 28,261
5/24/13 12:52 P

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As more people spread the news about the book---I am sure more people will be joining the team. I will be hanging around helping to answer questions. I hope others do to....this could really be the the support and encouragement for great success.

Becky

STLOUISWOMAN's Photo STLOUISWOMAN Posts: 13,093
5/24/13 11:53 A

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Will this team still be here after this week?

Sandy
Webster Groves, MO
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Leader - Genealogy & DNA
www.sparkpeople.com/myspark/groups_i
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Spark St. Louis - the Official Team www.sparkpeople.com/myspark/groups_i
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Missourians!
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All Kinds of Crafty
w


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HIGGS02's Photo HIGGS02 Posts: 44
5/23/13 7:06 P

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How do we track the strength training exercises that are in the book? I found similar ones on SP but there are some that I don't know what to put them as. If you could let me know I would greatly appreciate it. Thanks :-)

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COACH_NICOLE's Photo COACH_NICOLE Posts: 9,354
5/23/13 1:01 P

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@REABARUAL-
Great questions.

I can provide a lot of suggestions that work the same muscles without kneeling, but many of the alternatives that use body weight alone are HARDER (intensity/strength wise), or there are plenty of alternative moves, but they will utilize other equipment. You can look up how to do all of these exercises (along with photos) in the Fitness section of Exercise Demos on the site. Hopefully this helps.

Kneeling Leg Lifts (p 249 of book): This works the glutes and outer thighs/hips. You can do a "modified" version lying on your side instead of kneeling. This will be less intense since most of the work in the glutes is for the "balancing" leg you kneel on. But it's a great alternative. Another option would be a single leg squat (standing) where you lift the one leg out to the side. A little harder, but will work similarly to the exercise suggested in the book.

Push-Up to Side Plank (p 250 of book): Do push-ups on your toes if you can for a full set. Or a full set of wall push-ups (much easier than book suggestion). You can also do side planks with your legs straight (weight on side of foot instead of on the knee). You won't be able to flow from exercise to exercise the way the book describes, but these two separate moves will do the same thing.

Stable Table (p 251 of book): There is no real alternative to this exercise than can be done in any position. It's a core, hip and shoulder stability move that works the deep abs. An alternative that is much more advanced, however, is a plank on your toes (arms can be straight or bent with weight on elbows). Hold the plank for as long as you can. If you want added challenge to work up to from there, try lifting one leg at a time off the floor, alternating sides.

I hope that helps!

Coach Nicole



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CRAFTSFAN1's Photo CRAFTSFAN1 Posts: 2,092
5/22/13 3:01 A

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There are some videos here at SP. For example, there are some strength exercises with resistance bands that you can do sitting.

Join the team "Eat to Defeat Fat Cells, Cancer Cells and More."
http://www.sparkpeople.com/myspark/gro
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REABARUAL Posts: 16,833
5/21/13 3:19 P

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Can anyone suggest other strength training exercises that do not require you to go on your knees ( I had knee replacement) that would work the same muscles as in the swaps strength workout. Thanks

Phil 4:13 I can do all things through Christ which strengtheneth me


Laurie
FITNHEALTHYKAL's Photo FITNHEALTHYKAL SparkPoints: (191,939)
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5/21/13 8:12 A

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Thank you Becky; that was my initial thought but since I am not a professional, I didn't want to answer inappropriately. The program is finely tuned and YOU are the pros! You're the best! emoticon

Kal - Maryland

Life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways, favorite cocktail in one hand - strawberries in the other, body thoroughly used up, totally worn out and screaming holy sh*t - WHAT A RIDE!


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DIETITIANBECKY Posts: 28,261
5/21/13 8:03 A

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KAL--
Yes, even with no dairy you can still use the program.
For cheese, you could use soy cheese.
For yogurt, you could use a soy based yogurt.
For fluid milk...you could use a soy, almond, rice, hemp product.

Make sure the products you select are calcium and vitamin D fortified.

Becky

DIETITIANBECKY Posts: 28,261
5/21/13 8:00 A

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ROSAMARCELLE--
with 3 pound lost, you are "for sure" incorporating several positive aspects of the Spark Solution...continue on!
Becky

ROSAMARCELLE's Photo ROSAMARCELLE Posts: 5,865
5/21/13 6:44 A

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Thanks for the reply. I believe Spark Solution recommends a 10% increase whereas my recommendation by the nutrition track taking into account my activity levels is more than 25% more. I have been adapting the menus anyway to fit my preferences as I am mostly vegetarian and also have frozen produce available from the garden, but I am sticking with the spirit of the Solution in that I am eating fresh fruit and veg, whole grains and home cooked with no ready meals and no meals out. I have now lost 3 lbs so it must be working.

Rosa - Gryffindor
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FITNHEALTHYKAL's Photo FITNHEALTHYKAL SparkPoints: (191,939)
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5/21/13 6:03 A

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emoticon was posed on my blog about the first week of The Spark Solution and I want to answer correctly....if someone CANNOT have dairy in any form is this a program that they can successfully consider with swaps?

Thanks!

Kal - Maryland

Life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways, favorite cocktail in one hand - strawberries in the other, body thoroughly used up, totally worn out and screaming holy sh*t - WHAT A RIDE!


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DIETITIANBECKY Posts: 28,261
5/19/13 8:57 P

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For folks who do need a slightly higher calorie range, there is a chart in the book that tells how to do this with adjusting portion sizes and snacks slightly.

Becky

ROSAMARCELLE's Photo ROSAMARCELLE Posts: 5,865
5/19/13 3:44 P

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I have done my best to stay with the plan, but my nutrition tracker recommends I eat between 2,200 and 2,500 calories a day because I do so much physical activity. I also uses Fitbit One and this tends to recommend a bit lower than this and is based on how much exercise I have done in the day, so I am generally following the fitbit calorie allowance. With a bit over 17,000 steps today so far Fitbit recommend 2,054 calories. Presumably it is sensible to go with the higher recommended calories rather than the 15,000 which Spark Solution suggest.

Rosa - Gryffindor
GMT London


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DIETITIANBECKY Posts: 28,261
5/18/13 4:07 P

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Are you saving 1 of your snacks to use in the evening when the hunger hits?

And yes, you would be able to add 1-2 servings of non-starchy veggies to your program.

Becky

ANGELZWINGZ4's Photo ANGELZWINGZ4 SparkPoints: (13,390)
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5/18/13 12:11 P

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Day 7 into the plan and I have a question. I'm not sure where to exactly ask this question so, I am posting it here.................................
I'm still hungry in the evening after I've eaten all my calories for the day and I find I'm not eating as many vegetables as I was before I started the Spark Solution.
My question is do you have to only eat the amount of vegetables on the program or can you eat more?? I usually have a BIG salad with my lunch (about 3 cups of leafy greens),with a 35 calorie dressing and vinegar.
I'm really missing the salad. Sometimes I also eat as a snack one of those steam n bags of broccoli or green beans---plain. This helps curve my appetite and keep me full. Any suggestions would be helpful. emoticon

Falling is inevitable. Your strength is getting up and persavering in spite of failure.

"Nothing tastes as good as thin feels."




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JESSYJAINES's Photo JESSYJAINES Posts: 131
5/14/13 11:31 P

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I have the same question as EMJUDY.



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EMJUDY Posts: 185
5/14/13 8:00 P

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Quick question regarding the strength exercises, will they be added to the workout database like the meals were added to SparkRecipes recently? I'd like to be able to track them, and I looked at some similar exercises (squat vs. squat and reach), but wanted to make sure they weren't already accounted for somewhere on the website. Thanks for your help and I am really enjoying the book and challenge so far!

Edited by: EMJUDY at: 5/14/2013 (20:00)
Stay positive.
Do not give up.


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BMCOLLEY's Photo BMCOLLEY SparkPoints: (83,269)
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5/14/13 7:44 P

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This whole thing is a bit cumbersome for me. I like things simple especially when I start.

Bettie
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Those who make the worst use of their time are the first to complain of its shortness. --Jean de la Bruyere


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SNOOPY6180's Photo SNOOPY6180 Posts: 108
5/14/13 7:01 P

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Are the spark swaps listed somewhere that we can pull them easily into our nutrition tracker? I don't mean the recipes, but things like the day one lunch?

Or should we just list out each ingredient like if we had done it ourself?

"It is better to light a single candle than to sit and curse the darkness."


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STEPFANIER Posts: 841
5/14/13 4:47 P

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You can use any other strength exercise that works the same muscle group:
www.sparkpeople.com/resource/exercis
e_
demos.asp?exercise_type=lower

Modify any of the exercises to suit your needs.

SISSYFEB48's Photo SISSYFEB48 Posts: 25,056
5/14/13 4:39 P

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I am doing well with the food, using substitutions as I need to. And I was fine yesterday with the cardio. But today is a big problem with the strength training. I have one knee replacement that I absolutely cannot kneel on, and the other one is waiting to be replaced, so most of the strength training I was unable to do this morning. What should I subsititute or what do you recommend as I am sure I am not the only one dealing with this kind of situation. Any kind of lunges are a huge problem.
Thanks....I so want this to work. And I have loved this site for a couple of years. Unfortunately the weight I took off a year ago has mostly come back after some other health issues.
Dawn

Dawn - West Coast Time- PST


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STEPFANIER Posts: 841
5/13/13 12:12 P

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Hi, Annie.
That is covered in the fitness chapter and in weeks 3-4.

BOGUSANNIE's Photo BOGUSANNIE Posts: 1,761
5/13/13 12:11 P

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how do we accommodate for more activity?

The plan is great if we only do the fitness outlined in the book...but what about those days when we go out for an afternoon hike or bike or run...is there a chapter on what to increase with or add-ons based on how much more fitness we do?

I haven't read the whole book yet so if it is covered please excuse my redundancy...





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RASIRE Posts: 285
5/13/13 11:39 A

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I have my book....looking forward to getting started.

;-)


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MSGLOW's Photo MSGLOW SparkPoints: (74,715)
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5/13/13 7:12 A

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got my book Saturday can't wait to get started today emoticon

one day at a time


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STEPFANIER Posts: 841
5/12/13 9:38 P

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You're welcome! Great to hear SP is working!

NEWME1027's Photo NEWME1027 Posts: 87
5/12/13 9:35 P

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Steph, Thanks for the quick reply. SP has worked for me so far. I already follow 3 meals and 2 snacks. I just need to study the menus and make a few adjustments.

"To grow, you must be willing to let your present and future be totally unlike your past. Your history is not your destiny." ~ Alan Cohen


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STEPFANIER Posts: 841
5/12/13 9:11 P

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Hi. The DVDs are bonus gifts; they are not the workouts you'll follow for the next two weeks. Each day, the plan will provide three meals, two snacks, and a workout. How closely you stick to it is up to you, but know that doing so will affect your results.

NEWME1027's Photo NEWME1027 Posts: 87
5/12/13 9:08 P

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I do find the book a bit overwhelming. Well not the entire book but the food swaps. The swaps are confusing to me. Should one or two items per meal be replaced if desired? Seems like they would have included a list of items that are similar nutritionally to make the swaps easier. If I knew that infomation I wouldnt have needed the book. I plan on studying the book more and try and figure these swaps out. A question about the exercises can the DVD's we received be incorporated or should it be exact strength exercises in the book?

"To grow, you must be willing to let your present and future be totally unlike your past. Your history is not your destiny." ~ Alan Cohen


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NEEDSHELP52's Photo NEEDSHELP52 Posts: 3,694
5/12/13 5:25 P

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Just got my book so it will take a bit to catch up. Ready, willing, and able!

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BLKLILY's Photo BLKLILY SparkPoints: (0)
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5/12/13 1:26 P

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@Becky... emoticon so much!

I can simplify my life and lighten my burdens by deciding realistically what I want to do and what I have time to do. (~_^)


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DIETITIANBECKY Posts: 28,261
5/12/13 1:16 P

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Milk as a beverage could be soy milk, almond, rice, hemp milk. Or you could use a carton of fat free yogurt (90-100 calories). If you are not a milk drinker at all---you will want to replace the 7 grams of protein with another protein food---1 ounce meat, an egg, etc

For asparagus, I would suggest broccoli, spinach, green beans...


DIETITIANBECKY Posts: 28,261
5/12/13 1:14 P

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I would start with about 1200-1400 calories daily and monitor how you are feeling, your energy level, and your ability to give full intensity at your workouts. If you find yourself really hungry, dizzy, light-headed, lack of energy, etc... This will be a good way to determine if you need to boost calories by 100-200 daily

BLKLILY's Photo BLKLILY SparkPoints: (0)
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5/11/13 10:23 P

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@Becky...P/s

I do not drink Skim milk, what can I swap that for?
How do you suggest drinking the required amount of water + Skim milk at each meal?

I can simplify my life and lighten my burdens by deciding realistically what I want to do and what I have time to do. (~_^)


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BLKLILY's Photo BLKLILY SparkPoints: (0)
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5/11/13 9:46 P

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@Becky - ah, got it! I just spent an hour or so going through the menus for breakfast, lunch, dinner and snacks! I have at least 4 days of menus for each that I will not have to swap a certain food per se. But, I would like to know:
1) What can I swap out asparagus for?
2) I am 5'2" and the book suggest that I stay between 1,200-1,300 calories daily. Being that I exercise (kickboxing, running, elliptical, circuit training, strength training) wouldn't I need more calories?
emoticon

I can simplify my life and lighten my burdens by deciding realistically what I want to do and what I have time to do. (~_^)


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DIETITIANBECKY Posts: 28,261
5/11/13 9:16 P

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There is not a place you can go to tell if your swap or substitution is OK...however, if you share a few of your ideas, I can give you the feedback you need.

Becky

4RASCALS's Photo 4RASCALS Posts: 697
5/11/13 7:14 P

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I haven't gotten my book yet. Where can I find the link to see the first two chapters.
I'm really excited about the challenge. It may be just the push I need.
Good luck everyone

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5/11/13 6:18 P

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Is there a place where I can check to make sure I am making the correct swap/substitution?

Also, are meals/snacks are interchangeable? For example, breakfast on day 1 can be switched for a breakfast on day 3.

I love the variety of choices! I think that is definitely a plus but like many others, I do not eat certain things.

emoticon

Edited by: BLKLILY at: 5/11/2013 (18:19)
I can simplify my life and lighten my burdens by deciding realistically what I want to do and what I have time to do. (~_^)


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STEPFANIER Posts: 841
5/10/13 5:21 P

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5/9/13 6:10 P

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Where do I go on the website to put the code in? Just got my book today.

Carol

My Journey is a work in Progress!!

Location: Upstate, NY
Eastern time zone.

Level 20 Sparkler

Surgery Date: 12/17/2012
RNY with Dr. T.Paul Singh at Albany Medical Center.


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JAGG32's Photo JAGG32 SparkPoints: (18,916)
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5/9/13 5:25 P

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Thank you so much. Will be ready.

ABILITY is what you are capable of doing.
MOTIVATION determines what you do.
ATTITUDE determines how well you do it.
DISCIPLINE is remembering WHAT YOU WANT

"MY WILL TO CHANGE IS GREATER THAN MY WILL TO REMAIN THE SAME"

Central Time



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5/8/13 10:10 P

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My book came in the mail today!!! emoticon

Deb
Eastern Time Zone

Don't sweat the small stuff, just sweat!

I am up to ME!



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DIANNEMT's Photo DIANNEMT Posts: 13,565
5/8/13 9:39 P

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I'm still waiting for my book and the other things I ordered with it (to get free shipping) to ship. emoticon

Dianne
Eastern Time Zone


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5/8/13 6:36 P

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I just received word from Amazon-my book is on the way.

Carol emoticon

My Journey is a work in Progress!!

Location: Upstate, NY
Eastern time zone.

Level 20 Sparkler

Surgery Date: 12/17/2012
RNY with Dr. T.Paul Singh at Albany Medical Center.


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BUTTERFLYGRACE's Photo BUTTERFLYGRACE Posts: 42,014
5/8/13 5:56 P

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Your Code is on page 364 of the book.

~ Cathy

Do not fret or have any anxiety about anything, but in every circumstance and in everything, by prayer and petition (definite requests), with thanksgiving, continue to make your wants known to God.
Philippians 4:6

2015 Ruby-Lite of the Year ... honored and privileged

Rootin' for Ruby co-leader

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MRSBUCKEYE's Photo MRSBUCKEYE SparkPoints: (52,281)
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5/8/13 4:57 P

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My book was purchased through Amazon but through my daughter's account since she didn't have to pay shipping - how do I get my 500 bonus points for purchasing the book ?

“Creativity is contagious. Pass it on.” — Albert Einstein

Fat to Fit co-leader


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ROSE-LITE Posts: 1,930
5/8/13 4:08 P

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are there other goals to sign up on? the three I've seen...preorder the book....tell someone about it and download... doesn't apply to me... I bought the book... and won't be any downloading... where am I kept accountable as we go along?

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5/8/13 3:48 P

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We are starting on Monday?

ABILITY is what you are capable of doing.
MOTIVATION determines what you do.
ATTITUDE determines how well you do it.
DISCIPLINE is remembering WHAT YOU WANT

"MY WILL TO CHANGE IS GREATER THAN MY WILL TO REMAIN THE SAME"

Central Time



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DIETITIANBECKY Posts: 28,261
5/8/13 3:07 P

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Getting a start weight and some initial body part measurements would be very beneficial in showing the results of your healthy changes.

You can use your Spark Coach program as you wish.

Becky



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5/8/13 3:04 P

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Are we suppose to take measurements and weight? Also do we need to enroll with Spark Coach immediately or can we wait? emoticon

ABILITY is what you are capable of doing.
MOTIVATION determines what you do.
ATTITUDE determines how well you do it.
DISCIPLINE is remembering WHAT YOU WANT

"MY WILL TO CHANGE IS GREATER THAN MY WILL TO REMAIN THE SAME"

Central Time



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DIETITIANBECKY Posts: 28,261
5/8/13 11:07 A

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Regarding the substitution of foods in the Spark Solution meal plans....
Most of the recipes list various food substitions. Examples: if you don't like (or don't have on hand) broccoli, then spinach or green peppers could be a substitute. Don't have canned tuna, then use the same amount of cooked chicken. You would just want to make sure that the food substitution is for a similar food (nutritionally speaking). Substituting the Spark Solution BLT sandwich for a BLT purchased at a restaurant would not be recommended. The calories and nutrient content would not meet the meal guidelines.

The exercise plan has you starting with your current level of ability and advancing( it is customizable). Of course you would want to incorporate "only" those movements that are approved by your doctor based on your medical condition.

Hope this helps
Becky
SP Registered Dietitian Nutritionist

BUTTERFLYGRACE's Photo BUTTERFLYGRACE Posts: 42,014
5/8/13 10:08 A

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Code is on page 364 of the book.

I don't feel comfortable posting online as anyone without the book could see it.

~ Cathy

Do not fret or have any anxiety about anything, but in every circumstance and in everything, by prayer and petition (definite requests), with thanksgiving, continue to make your wants known to God.
Philippians 4:6

2015 Ruby-Lite of the Year ... honored and privileged

Rootin' for Ruby co-leader

Fitbit URL: www.fitbit.com/user/23MCJF
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5/8/13 9:00 A

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Sorry if this has been asked and answered, but I lost my code for the Spark Coach trial (I swore I saved it somewhere but can't find it. Any help? Thanks!
I can't wait to get my book from Amazon

Eastern Time Zone
Megan
"Never tie your self esteem to a number - high or low"


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5/7/13 11:07 P

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I dont know havent gotten my book yet cant wait to start it

DEE Southern New Jersey

SP Class of Oct 12-18 2008.
Losing Weight & Disabled
Menopause & Losing
Grandpas & Grandmas Are Special

Faith makes all thing possible
Love makes all things happen
Hope makes all things work

God is Good all the time. All the time GOD is good.

Let your life be like Angel Food Cake...sweet and Light---




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KACAR51's Photo KACAR51 Posts: 1,453
5/7/13 4:57 P

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I would like to do the challenge starting on the 13th. I have a few questions!
Can you swap foods on the menu? (I don't like some of the foods listed, can we use the swap lists on SP) Also, I am on a VERY tight budget and wont be able to shop before the start of the challenge. Can I use foods that I have? (I don't have natural Peanut butter, but I have regular peanut butter. I don't have tilapia, but I have tuna)
I am disabled, and I am also not sure about the exercises. I only have a few things that I can do. Is that alright?
Thanks!

Baby steps lead to success!


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