Rent 9780307335876 | Small Changes, Big Results : A 12-Week Action Plan to a Better Life | KRIEGER, ELLIEJAMES-ENGER, KELLY @knetbooks.com

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Summary Table of Contents Author Biography

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. It's not about doing one hundred sit-ups a day, or getting on the treadmill whenever you have a free second. In fact, it's not about any of the total lifestyle-replacement gimmicks--whether diet, exercise, or pop psychology--that have swept our cult... MOREure 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. It's 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, they're in fact so accessible that it's 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-minutebreathing exercise. That's it. And it doesn't 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, you've removed unhelpful munchies and replaced them with healthful snacking, you've cut down on lethal trans fats while adding beneficial fat choices, you've replaced refined grains with whole grains, you're eating more fish and less red meat, and so forth. Yet you've 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, you've integrated physical activity into your life, and you've developed a set of tools to help you deal with stress--you're not only eating better, but you're also exercising better and feeling better. The beauty of this program is that none of these action steps is remotely intimidating, because they're not a full immersion into a totally new lifestyle. Instead, it's a series of incremental changes--removing bad habits one by one, while at the same time adding good ones. There's nothing to scare you off--on the contrary, here's a whole book full of small changes that produce big results. "From the Hardcoveredition."

For most of us, the radical changes called for by weight-loss gimmicks-whether focused on diet, exercise, or even pop psychology-are unrealistic. But Small Changes, Big Results is about reality-the reality of what you want to do, what you can do, and what works.

introduction

(8)

the 12-week action plan

(111)

week 1

... MORE

a healthy pantry

(7)

the walking plan

(11)

better breathing

(3)

week 2

understanding hunger

(5)

walking with purpose

(4)

becoming mindful

(5)

week 3

the optimal eating pattern

(7)

stretching

(3)

managing your time

(7)

week 4

you are what you drink

(6)

strength training

(5)

better sleep

(6)

week 5

the skinny on fat

(7)

adding fun to fitness

104

(2)

the power of play

106

(5)

week 6

the color of health: fruits and vegetables

111

(10)

speeding up

121

(3)

meditation

124

(3)

the halfway point

127

(102)

week 7

subtracting additives

132

(6)

strengthening your core

138

(5)

clearing clutter

143

(4)

week 8

go with the grain

147

(8)

exercise your options

155

(4)

the power of the pen

159

(6)

week 9

go fish

165

(6)

advanced strength training

171

(5)

family ties

176

(4)

week 10

a new food group: nuts, seeds, and legumes

180

(8)

walking to the max

188

(4)

reconnecting with friends

192

(4)

week 11

keep it lean

196

(11)

making exercise a lifestyle

207

(4)

pampering

211

(5)

week 12

dairy done right

216

(7)

competing against yourself

223

(3)

sharing the wealth

226

(3)

you made it!

229

(21)

appendixes

a. the usually/sometimes/rarely food lists

233

(4)

b. how much should you eat?

237

(1)

c. serving sizes

238

(2)

d. sample week of healthy eating

240

(3)

e. supplement recommendations

243

(3)

f. resources

246

(4)

acknowledgments

250

(1)

index

251

Ellie Krieger received her undergraduate degree from Cornell and her master�s 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 she�s been an on-air fitness expert for, among other outlets, Today, CNN, Food Network�s In Food Today, and CBS�s The Early Show. She has been featured or quoted in print outlets from Self, Fitness, Prevention, Glamour, and Ladies� Home Journal to GQ and Men�s 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.

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