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Small Changes, Big Results: A 12-Week Action Plan to a Better Life
Price:$8.74
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Three Rivers Press |
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Product Description
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 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. 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-minute breathing 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 Hardcover edition. |
Customers Reviews
2008-08-18
Good Looking Receipes
Although I haven't started the healthier eating plan yet, I do know some of the food she prepares on TV look might tastey.
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2008-07-03
Great Value
This was a great buy! The book is laid out in a very easy way to follow. Nothing seemed impossible - very doable suggestions in small "doses". If you're wanting to find a place to start your healthy journey - this is the book for you!
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2008-06-30
Love Ellie & the small changes recommended
This is a delightful and inspiring book reinforcing what we all know we should be doing and breaking it down into easy & do-able steps. The recipes are delicious and easy to create!
I would definitely recommend this book to you if you are looking for a smart and realistic way to start being healthier and doing it the "right" way.
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2008-06-17
Solid infomation, format doesn't work for me
If you are on the path to getting healthy and need a structured program to follow this is an excellent book. The weekly changes are small but powerful, the book is easy to read, and the information and resources are very useful. As other reviewers pointed out, most of the information is not new (I would describe it as somewhat basic but solid), but the way it's integrated in one book makes it a must for a beginner exerciser and someone who wants to significantly (but not painfully) improve their diet. I'm still debating whether to buy this book (I checked it out from the library) because I already exercise rigorously and have been reading up on nutrition for years, yet I found the information in it so clear and complete and the recipes I tried so tasty and healthy that I'm almost compelled to buy yet another book. Especially useful to me were her list of "Usually / Sometimes / Rarely" foods to eat, portion sizes, food storage guidelines, additives to avoid, and healthy shopping list -- not because I've never heard it before, but because it's all in one book.
The biggest drawback to me (and I think someone else pointed this out) is that the format of the book makes it awkward to find specific information and recipes. Makes for a good program and a good read, but not for an easy to use reference.
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2008-06-07
Nothing new here
I was very disappointed. If you need a book that says eat better and exercise more, I suppose this book is worth buying. There isn't anything breakthrough. There isn't scientific information to make the tips any more impactful. There aren't new strategies to make the tips any easier to follow. Very weak.
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Find Here Tips How To Deny Hunger While Dieting No one likes to keep to a diet still if you have decided to loose some weight you’ll have to limit your food consumption however. How to deny hunger while dieting?
According to medics’ opinion there are several reasons for appetite rendering – from physiological to psychological. Some kind of stress, troubles, tiredness, even the bad weather – everything possible may provoke irresistible hunger and nip in the bud all your previous achievements. The best arm against temptation is you willingness still there are some tips which will help you to cope with this faster and easier.
Remember to Eat Potato
In contrast to the conventional opinion that potato is the most terrible dieting person’s enemy Dr. Katrin Bills claims for its usefulness. Due to high-rated starch contain dishes from potato may support the feeling of repletion for a log time. Moreover they do not allow the sugar level in blood to fall. It means that you can do without the sweet for a considerable period.
Still you shouldn’t overestimate its perfect features – the best way is to replace some vegetables by potatoes without being carried out. Observe the way you cook it – it must be done properly. Try, for example, Italian salad. Cut the potato into small pieces and boil it. Splash out the water before the potato is completely ready. Dress the potato with salt, vinegar and olive oil. You may add little red wine and pt it into the refrigerator.
Do not Miss Breakfast
The more square breakfast we have the less calories we get during the day say scientists. Those who have an essential breakfast usually eat by 5% less than those who do neglect this meal. For sure taking for the day norm of 2000 calories the difference may comprise only 100 calories which may seem to be too little but for the long period it may have a considerable effect.
Concerning dinner – it should be cut out a bit. Our organism begins to digest food at night - so the less you eat directly before going to bed the better. Specialists suggest consuming the half of daily calories in the morning. Sometimes you just physically eat properly in the morning in this case you may divide your breakfast into two parts – to eat something before going to work and than to have a snack at work .
Use a Blender
How to deny hunger while dieting? Barbara Rolls says scum will help. The scientist has found out that those who drink at least two milk or other cocklails eat by 12%Â less and do not feel hunger for the long time. |
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