Krieger - Small changes, big results: a Wellness Plan with 65 Recipes for a Healthy, Balanced Life Full of Flavor

Copyright 2005, 2012 by In Balance, LLC
Illustrations copyright 2005 by Meredith Noyes

All rights reserved.
Published in the United States by Clarkson Potter/Publishers, an imprint of the Crown Publishing Group, a division of Random House, Inc., New York.
www.crownpublishing.com
www.clarksonpotter.com

CLARKSON POTTER is a trademark and POTTER with colophon is a registered trademark of Random House, Inc.

Originally published in the United States in different form by Clarkson Potter/Publishers, an imprint of the Crown Publishing Group, a division of Random House, Inc., New York, in 2005.

Grateful acknowledgment is made to Center for Science in the Public Interest for permission to reprint an excerpt from Nutrition Action Healthletter. Copyright 2004 by CSPI. Reprinted by permission of Center for Science in the Public Interest, 1975 Connecticut Ave., NW, Suite 300, Washington, DC, 20009-5728.

Library of Congress Cataloging-in-Publication Data
First Revised Edition
Krieger, Ellie.
Small changes, big results / Ellie Krieger with Kelly James-Enger. Revised and updated.
1. Health. 2. Physical fitness. 3. Nutrition. I. James-Enger, Kelly. II. Title.
RA776.K6986 2012
613dc23 2012017628

eISBN: 978-0-307-98558-3

Illustrations by Meredith Noyes
Cover design by Rae Ann Spitzenberger
Cover photography Melanie Acevedo

v3.1

for Thom & Isabella

Rush-Hour Dinners in
15 Minutes or Less

Satisfying
Soups

Better
Breakfasts

Healthy
Thirst Quenchers

Delightful Dressings, Dips,
Spreads, and Sauces

The Pleasure of Produce:
Sides and Salads

Naturally
Brilliant Color

Great
Grains

Easy Seafood
Dinners

Full-Flavor
Meatless Proteins

Lean and Luscious
Meat Dishes

Say Cheese (and Other Dairy)
Healthfully

Two things sum up my motivation to revise this book: Greek yogurt and iPods. When Small Changes, Big Results was first published in 2005, Greek yogurt was available only in specialty stores, so the recipes that called for it included instructions to make it yourself. And, iPods were just beginning to gain a foothold as a consumer staple. It was the era of the Walkman. (Remember those?) There were no apps or smart phones, and few people had heard of quinoa.

But while the world has changed remarkably since the books original publication, the basic plan I put forth then has stood the test of time. The path of small changes with a whole-life approach of eating well, getting fit, and feeling good continues to be backed by science as a sound way to a healthy, happy life. On top of that I now have the testimonials of a multitude of people who have transformed their lives using this plan.

Whats more, the Usually/Sometimes/Rarely food philosophy, which I originally laid out in the first edition, has proved a guiding force for my work over the years and has been the foundation of the all recipes I developed for my Food Network show Healthy Appetite and for my award-winning cookbooks.

So whats new here? Besides the inclusion of iPods and Greek yogurt, lots. First of all, there are many more recipes65 in allto help make your weekly Eating Well changes more delicious and easier than ever. I have also updated the food sections to reflect the latest science and new options at the grocery store. For example, we now know sugar is worse for you and coffee and coconut are better for you than we once thought. We know we need more vitamin D and that spices contain powerful antioxidants. Besides refreshing the information on those items, I give you the scoop on hot topics like agave, stevia, gluten, and local eating. And I incorporate more foods like quinoa and edamame, which were once hard to find but are now in most stores.

On the fitness front, I address popular classes like Zumba and yoga and guide you to websites and apps that can help you stay on track with the weekly changes and make an active life more accessible. The Feeling Good sections now include ways to balance new technology in your life, from finding ways to unplug to making the most of social media.

What youll find here is a fresh, modern approach to a plan that has tried-and-true benefits. I passionately believe in Small Changes, Big Results , and I am thrilled to have been able to update it here to continue to inspire healthy living for years to come.

Imagine yourself the best person you can be. You wake up each morning energized, feeling comfortable and confident in your body, moving with ease, and standing tall. Your life is full and exciting, yet you are grounded with a sense of balance. You are able to think fast and flow with lifes challenges. You are surrounded by people you love, supported by them, and supporting them in turn. And you know you are doing what you can to live a longer, healthier life.

You may feel this ideal is unattainable at times. But let me tell you something: you can be that person (or at least come closeyou are human, after all!). All you have to do is make some small changes.

Most people want to look better, feel better, and live happier, more fulfilling lives. They may be motivated to make a change, but theyre not sure what to do firstor theyre overwhelmed by the idea of overhauling their entire lives. They get stuck before they even begin.

The problem isnt lack of informationtheres more data about nutrition, fitness, and wellness available than ever before. In fact, weve instead become victims of information overload. Should you cut out red meat from your diet or keep it in? Increase protein intake or eliminate carbs? Exercise seven days a week or only three? Lift weights or do yoga? We are bombarded by information every day, and its nearly impossible to sort out whats helpful and valuable from some of the get-thin-quick schemes that almost never work.

Many people want to change the way they eat and the way they treat their bodies, but they underestimate how multifaceted this kind of transformation can be. Or they bite off more than they can chew and try to change everything all at once. The problem is that they may not have the tools they need to change their lifestyle, or they become overwhelmed by trying to do too much too soon.