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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

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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 Cover

 

Synopses & Reviews

Publisher Comments:

An easy-to-start, simple-to-maintain, scientifically sound, and eminently usable twelve-week program of small steps on the road to better health

Small Changes, Big Results is not about cutting all the carbohydrates out of your diet. Or replacing every single gram of sugar with omega-3 fatty acids. Its not about doing one hundred sit-ups a day, or getting on the treadmill whenever you have a free second. In fact, its not about any of the total lifestyle-replacement gimmicks—whether diet, exercise, or pop psychology—that have swept our culture in recent years, putting untold millions of Americans on the risky roller coaster of success and failure that defines fad diets and programs.

Not here.

Small Changes, Big Results is about reality—the reality of what you can do, the reality of what you want to do, and the reality of what works. Its about introducing a series of small changes each week for three months in the three core areas of diet and nutrition; exercise and fitness; and emotional wellness. For each of the twelve weeks, nutritionist Ellie Krieger introduces a very finite, completely practical action plan for the week—and not only are these tasks incredibly doable, theyre in fact so accessible that its tough not to be inspired.

For example, in Week 1 the nutrition task is merely to go shopping, buy some healthful pantry items, and start keeping track of what you eat; the exercise consists of taking three twenty-minute walks; and the wellness aspect is to do a five-minute breathing exercise. Thats it. And it doesnt really get any harder.

But these small changes do in fact lead to big results. At the end of twelve weeks, a totally unhealthy diet has been overhauled: armed with easy, delicious recipes and tips, youve removed unhelpful munchies and replaced them with healthful snacking, youve cut down on lethal trans fats while adding beneficial fat choices, youve replaced refined grains with whole grains, youre eating more fish and less red meat, and so forth. Yet youve never been forbidden to eat a single thing: instead of prohibiting entire food groups, Ellie categorizes foods as Usually, Sometimes, and Rarely—and now you should be eating more from the Usually choices, less from the Rarely category. Furthermore, youve integrated physical activity into your life, and youve developed a set of tools to help you deal with stress—youre not only eating better, but youre also exercising better and feeling better.

The beauty of this program is that none of these action steps is remotely intimidating, because theyre not a full immersion into a totally new lifestyle. Instead, its a series of incremental changes—removing bad habits one by one, while at the same time adding good ones. Theres nothing to scare you off—on the contrary, heres a whole book full of small changes that produce big results.

From the Hardcover edition.

Synopsis:

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 received her undergraduate degree from Cornell and her masters in nutrition from Columbia, and is a registered dietitian who teaches nutrition at New York University. Ellie was a fashion model for Wilhelmina, then turned her attention to a TV career as host of the nationally syndicated Living Better in 2001 and 2002. She had a New York City-based nutrition counseling practice, and shes been an on-air fitness expert for, among other outlets, Today, CNN, Food Networks In Food Today, and CBSs The Early Show. She has been featured or quoted in print outlets from Self, Fitness, Prevention, Glamour, and Ladies Home Journal to GQ and Mens Journal. Ellie is in her late thirties, married to an Outward Bound expedition leader, and the mother of young Isabella. This is her first book.

From the Hardcover edition.

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

Product Details

ISBN:
9780307985576
Author:
Krieger, Ellie
Publisher:
Clarkson Potter Publishers
Subject:
Health
Subject:
Health and Medicine-Diet and Nutrition
Edition Description:
Trade paper
Publication Date:
20130131
Binding:
TRADE PAPER
Language:
English
Pages:
304
Dimensions:
9.1 x 7.3 x 0.9 in 1.05 lb

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Related Subjects

Cooking and Food » Diet and Nutrition » General
Cooking and Food » Diet and Nutrition » Healthy Cooking
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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 Used Trade Paper
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Product details 304 pages Clarkson Potter Publishers - English 9780307985576 Reviews:
"Synopsis" by , 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. 

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