Small Changes, Big Results, Revised and Updated

Paperback $16.00

Clarkson Potter | Jan 01, 2013 | 304 Pages | 7-3/8 x 9-1/8 | ISBN 9780307985576

  • Paperback$16.00

    Clarkson Potter | Jan 01, 2013 | 304 Pages | 7-3/8 x 9-1/8 | ISBN 9780307985576

  • Ebook$10.99

    Clarkson Potter | Jan 01, 2013 | 304 Pages | ISBN 9780307985583

Praise

“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


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

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