Small Changes, Big Results, Revised and Updated: A Wellness Plan with 65 Recipes for a Healthy, Balanced Life Full of Flavor : A Cookbook

by Ellie Krieger, Kelly James-Enger

From New York Times bestselling author and host of Food Network’s Healthy Appetite , Ellie Krieger's revised and updated 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.

Genres: Cookbooks, Health, Cooking, Self Help, Nonfiction, Food, Nutrition

304 pages, Paperback

First published February 22, 2005

About the author

New York Times best-selling author and registered dietitian ELLIE KRIEGER was the host of Food Network’s Healthy Appetite, which also aired on the Cooking Channel. She regularly contributes to CNN and USA Today, and appears often on national morning shows.

Reviews

[Literary Redhead · Rating 5 out of 5]

A powerful easy-to-read-and-do prescription for good health. I use the exercises daily and find the simple program to be extremely effective. Have also tweaked my lifestyle, making small changes that have produced big results. The clean well-organized format makes it a breeze to skim and apply. Highly recommended!

[Beth Yeh]

I waited for this book on the library loan list for months, and I was pretty disapointed when I got my hands on it and it didn't engage me at all. I can't really put my finger on it, since I love health and exercise non-fiction in general. I cracked it open and skimmed it a few times and then sort of lost interest. I think many of the topics are geared at people who are a very beginning level of engagement with health and fitness. Also, I found the format--splitting things into "week" chunks, prohibited being able to skim the exercise recommendations or recipes in a topical way. I think this is a book that is very much needed in our society, just not a perfect match for me. I am going to return it soon so that someone else on the wait list, who is ready to take the first steps toward a fitness promoting lifestyle, gets this book for support.

[Nicole · Rating 4 out of 5]

While I already knew most of the information Krieger presents in her book, it was good to be reminded of healthy changes I can make (or continue). I like that she focused on mental health and stress relief, in addition to the expected nutrition and exercise tips. The twelve-week format helps the reader to adapt to changes without being overwhelmed by too many things to keep track of at once. Recommended.

[Consuela · Rating 3 out of 5]

I have enjoyed Ellie Keieger's recipes from foodnetwork.com, so I got this book from Amazon for a few bucks. I read/skimmed it in one day. It's got some good ideas and I especially like the way she doesn't beat up on people but helps them ease into better eating and lifestyle choices.

[Siona · Rating 3 out of 5]

Great tips for eating healthy

[Eileen]

Easy to read, simple suggestions to help get on track with eating right and getting healthy. As usual, Ellie shared some easy yet yummy recipes.

[Deb · Rating 4 out of 5]

I love Ellie Krieger and bought this book eons ago. It has a good, sensible plan for healthy living and eating. Lots of tips and good information.

[Sybil · Rating 4 out of 5]

Sensible, no hype advice. Kinda "back to reality" in our get it quick culture. Sensible food, sensible activities, sensible attitude toward life. I wish more people would hear her message.

[Deborah · Rating 1 out of 5]

nothing new

[Becky R. · Rating 5 out of 5]

Very common sense ideas and plan. These changes are so small that anyone could do them.

[patricia · Rating 3 out of 5]

Ellie krieger

I like Ellie's tv show . Some very good recipes. She is charming and witty.
I would have like to see more recipes. And in sections under Brfst, lunch ,and supper.
All in all it is a nice book and a good reminder of what we should do to keep fit and healthy

[Leandra Melton · Rating 4 out of 5]

Informative and easy to read

[Lynne Scopazzi]

Very good ideas in her book. Will start following her plan in September.

[Ian Bordenave · Rating 4 out of 5]

Ellie Krieger’s Small Changes, Big Results is a wellness book that promotes good nutrition, healthy exercise, and a positive outlook. While Krieger offers readers plenty of exercise and feel-good ideas, her best contribution is in nutrition. After all, she is a registered dietitian. She helps readers understand food groups, including a twist of her own with beans, soy, nuts, and seeds forming a separate food group that provides a healthy alternative to always eating meat and eggs to meet one’s daily protein intake. She also helps readers to understand serving sizes and provides them plenty of nutritious and delicious recipes to go along with the food groups she discusses. The best part of Krieger’s book is a sensible approach to food that does not forbid any food as some diets do. Rather, she promotes healthy eating that allows people to occasionally indulge their guilty pleasures. If for no other reason, one should read Krieger’s book for helpful nutritional information.

[Laura · Rating 4 out of 5]

A good book, with sound advice, it almost felt like it moved too slow. This is a very basic book, and I felt like there wasn't enough new information in here. The book also felt a little dated, though it was revised in 2012.

Krieger's tone is peppy and encouraging, but I really wish there were more recipes in here. The ones she does give us are good, and quick, but I thought there would be a lot more recipes for each chapter. She includes a lot of other helpful information (sugar counts, glycemic index, etc).

This is a good book to read to kick-start a health program. But you're going to need her other books for recipes.

[Jessie · Rating 2 out of 5]

I really wasn't impressed with this book. I was excited about it because I was reading "Body for Life" at the same time. This book also gives a 12-week plan to lose weight. It just didn't fit my excercise/food regiment I already have in place. I really loved her cookbook but this one just didn't do it for me.

[Cindy · Rating 3 out of 5]

lots of suggestions I already practice...did find one new recipe to try, though :)

[Laurie · Rating 3 out of 5]

There was a lot of common sense in this book so I feel like it was a waste in that respect. I liked the food nutrition charts and recipe ideas.

[Molly · Rating 5 out of 5]

Common sense advice

[Lynette · Rating 5 out of 5]

Excellent for anyone wanting to start a personal wellness program.

[Janet · Rating 5 out of 5]

Good recipes, easy exercises.

[Sara Branmore · Rating 4 out of 5]

I haven't read the 'updated' copy, but I enjoyed the 'older' one. Ellie knows what she's doing in the kitchen!

[False · Rating 1 out of 5]

Small portions, clean foods, exercise. Ok. What else have you got to make you unique and this book interesting?

[Gina · Rating 2 out of 5]

The version I read has absolutely no pictures. When looking at recipes I like to see what the food is supposed to look like . I only found one recipe in here that interested me