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What Is the Spark?
Why the Spark?
Making the Spark Work for You
The Basic Spark Exercise Plan
The Basic Spark Food Plan
Week One Embers
Week Two Kindling
Week Three The Fire and Beyond
A Week of Spark Sample Exercise
ThreeWeek Spark Exercise and Fiber Log
15 repetitions 30 seconds aerobic aerobic Sparks baking dish bay leaf beans beef bell peppers black pepper boil bread broccoli calories carbs carrots celery cheese chickpeas cloves garlic Coat cooking spray cup chopped cup fat-free diet dietary fiber dough exercise Sparks fat-free milk Feeling the Spark flexibility Sparks flour g carbohydrates g dietary g fat g protein garlic ground black pepper H cup large bowl large nonstick skillet legs medium heat mg cholesterol mg sodium NOTE milk minced minutes mixture nonstick nonstick baking olive oil onions oregano ounces parsley pasta Preheat the oven red peppers Reduce the heat reduced-fat reduced-sodium rice salad sauce saute scallions servings Per serving simmer skillet Snack Spark Food Plan Spark plan Spark Study 2000 Sprinkle Stir strength-training Sparks stretch sugar tablespoons teaspoon ground black thyme tomatoes vegetables Vz cup Vz teaspoon walk week weight whole wheat Worcestershire sauce