Small Changes, Big Results, Revised And Updated: A Wellness Plan With 65 Recipes For A Healthy, Balanced Life Full Of Flavor

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Small Changes, Big Results, Revised And Updated: A Wellness Plan With 65 Recipes For A Healthy, Balanced Life Full Of Flavor

by Ellie Krieger

Crown Publishing Group | January 1, 2013 | Trade Paperback |

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Ellie Krieger, the host of Food Network's Healthy Appetite and New York Times bestselling author, has revised and updated her 12-week wellness plan, now with 25 new recipes for nutrition-packed meals and snacks, plus dozens of tips for apps and web sites to help you make the best choices for a healthy body.

This is an easy-to-start, simple-to-maintain, scientifically sound, 12-week program of small steps-just three each week-such as starting a food journal, choosing healthy fats and proteins, and replacing refined grains with whole grains. Now with 65 recipes, this revised edition helps you free yourself of junk food cravings and replace additive-laden fake food with healthy, real food for better sleep, more stamina, and a slimmer waist-all while eating delicious food. And you won't be forbidden to eat a single thing! Krieger also tells you what technology to use for tracking your fitness progress and finding others who share your interests. At the end of twelve weeks, you will be armed with easy recipes (she includes the nutritional breakdown for all of them)-such as Poached Salmon with Mustard-Dill Sauce, Whole-Grain Rotini with Tuscan Kale, Pita Pizzas, and numerous easy, satisfying meals, to get you off the diet rollercoaster and eating healthy, so staying fit will be second nature. 

Format: Trade Paperback

Dimensions: 304 Pages, 7.09 × 9.06 × 0.79 in

Published: January 1, 2013

Publisher: Crown Publishing Group

Language: English

The following ISBNs are associated with this title:

ISBN - 10: 0307985571

ISBN - 13: 9780307985576

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– More About This Product –

Small Changes, Big Results, Revised And Updated: A Wellness Plan With 65 Recipes For A Healthy, Balanced Life Full Of Flavor

Small Changes, Big Results, Revised And Updated: A Wellness Plan With 65 Recipes For A Healthy, Balanced Life Full Of Flavor

by Ellie Krieger

Format: Trade Paperback

Dimensions: 304 Pages, 7.09 × 9.06 × 0.79 in

Published: January 1, 2013

Publisher: Crown Publishing Group

Language: English

The following ISBNs are associated with this title:

ISBN - 10: 0307985571

ISBN - 13: 9780307985576

Read from the Book

Eating Well: A Healthy Pantry The first step toward eating well is having nutritious food at your fingertips. You can have the best intentions in the world, but if you have nothing good in your refrigerator, that’s most likely what you’ll wind up eating—nothing good. Sure, you can manage to eat right by relying on restaurants and takeout (see Eight Tips for Dining Out, page 38), but it’s tough to do that every day. Studies show that people who eat out often have a much higher sodium and calorie intake than those who prepare more meals at home. And it makes sense. When you cook your own meals, you have the ultimate control over what you are eating. When you have healthy food on hand, you never have to worry about what you’re going to eat next, and you’re less likely to succumb to impulsive snacking and overeating. In short, having a stocked pantry takes the stress out of eating well and helps you stay on track. You may be thinking you don’t have time to shop for and prepare healthy meals. But you do—because I am going to help you make the process easy and efficient. Once you invest a little time in stocking your pantry, you’ll have everything you need to whip up a healthy meal faster than you can order a pizza. In this book I’ve given you 65 easy, enticing recipes. You’ll also have plenty of “eat-on-the-run” foods that you can grab as you head out the door. And you’ll save money by forgoing all
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Table of Contents

Preface
Introduction
The Usually/Sometimes/Rarely Food Lists
The 12-Week Wellness Plan
 
Week 1
A Healthy Pantry
The Walking Plan
Better Breathing
 
Week 2
Understanding Hunger
Walking with Purpose
Becoming Mindful
 
Week 3
The Optimal Eating Pattern
Stretching
Managing Your Time
 
Week 4
You Are What You Drink
Strength Training
Better Sleep
 
Week 5
The Skinny on Fat
Adding Fun to Fitness
The Power of Play
 
Week 6
The Color of Health: Fruits and Vegetables
Speeding Up
Meditation
The Halfway Point
 
Week 7
Subtracting Additives
Strengthening Your Core
Clearing Clutter
 
Week 8
Go with the Grain
Exercise Your Options
The Power of the Pen
 
Week 9
Go Fish
Advanced Strength Training
Family Ties
 
Week 10
A New Food Group: Nuts, Seeds, and Legumes
Walking to the Max
Reconnecting with Friends
 
Week 11
Keep it Lean 0
Making Exercise a Lifestyle
Pampering
 
Week 12
Dairy Done Right
Competing Against Yourself
Sharing the Wealth
You Made It!
 
Appendixes
A. How Much Should You Eat?
B. Serving Sizes
C. Sample Week of Healthy Eating
D. Supplement Recommendations
E. Resources
 
Acknowledgments
Index

From the Publisher

Ellie Krieger, the host of Food Network's Healthy Appetite and New York Times bestselling author, has revised and updated her 12-week wellness plan, now with 25 new recipes for nutrition-packed meals and snacks, plus dozens of tips for apps and web sites to help you make the best choices for a healthy body.

This is an easy-to-start, simple-to-maintain, scientifically sound, 12-week program of small steps-just three each week-such as starting a food journal, choosing healthy fats and proteins, and replacing refined grains with whole grains. Now with 65 recipes, this revised edition helps you free yourself of junk food cravings and replace additive-laden fake food with healthy, real food for better sleep, more stamina, and a slimmer waist-all while eating delicious food. And you won't be forbidden to eat a single thing! Krieger also tells you what technology to use for tracking your fitness progress and finding others who share your interests. At the end of twelve weeks, you will be armed with easy recipes (she includes the nutritional breakdown for all of them)-such as Poached Salmon with Mustard-Dill Sauce, Whole-Grain Rotini with Tuscan Kale, Pita Pizzas, and numerous easy, satisfying meals, to get you off the diet rollercoaster and eating healthy, so staying fit will be second nature. 

About the Author

ELLIE KRIEGER is well known as the host of Healthy Appetite, the popular Food Network and Cooking Channel program. She is the author of the New York Times bestselling cookbooks The Food You Crave (recipient of James Beard and IACP awards) and So Easy, as well as Comfort Food Fix. She holds an MS in nutrition from Columbia and a BS from Cornell. Ellie lives in New York City.

Editorial Reviews

"Ellie Krieger's book is so powerful because it gives a step-by-step approach on how to transform your life. People tend to get overwhelmed when they're trying to lose weight. So be patient and don't lose faith. Just keep making small changes, one step at a time, and big results will happen." -Kathy Smith, leading fitness expert and author of Flex Appeal

"Spend just 12 weeks with Ellie and she will motivate you to make small, sensible changes to your eating and activity patterns that add up to better health and fitness." -Barbara Rolls, Ph.D., professor and Guthrie Chair in nutritional sciences, Pennsylvania State University, and author of The Volumetrics Eating Plan

"In a world of diet fads and exercise gimmicks, it's so nice to find a friendly voice of reason. Ellie has a way of giving commonsense advice without sounding parental and preachy. And she doesn't leave you hanging. She's a helping hand guiding you through every step of the way. She's my friend-let her be yours." -Paige Davis, host of TLC's Trading Spaces


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