Small Changes, Big Results, Revised and Updated: A Wellness Plan with 65 Recipes for a Healthy, Balanced Life Full of Flavor : A CookbookFrom 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. |
Contents
Preface | 10 |
WEEK | 11 |
8 | 25 |
CubanStyle Black Beans | 30 |
The Walking Plan | 42 |
The UsuallySometimesRarely Breathing for Relaxation | 51 |
Minestrone Soup | 55 |
Food Lists 14 | 60 |
The Halfway Point | 158 |
MangoRaspberry Ice Pops | 162 |
WEEK Great | 179 |
Grilled Corn with Lime and Cilantro | 186 |
Go with the Grain | 192 |
WEEK Easy Seafood | 208 |
Go Fish | 214 |
Nuts Seeds | 235 |
12Week Wellness Plan 21 Walking with Purpose | 67 |
BananaPeanut Butter Smoothie | 76 |
WEEK The Optimal Eating Pattern | 82 |
WEEK You Are What You Drink | 99 |
CitrusGinger Dressing | 116 |
WEEK The Skinny on Fat | 121 |
Spinach Pear and Walnut Salad | 140 |
WEEK Lean and Luscious | 247 |
PaprikaRubbed Turkey Breast | 253 |
Keep It Lean | 256 |
12 | 261 |
Pita Pizzas | 272 |
Dairy Done Right | 277 |
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˝ cup ˝ teaspoon 20 minutes activity almonds baking beans better black pepper body bowl broccoli broth calories canola oil Carb cheese chicken Chol 0 mg cholesterol Cooking spray diet drink eggs feel Fiber fish Five-Minute Breathing Exercise flavor focus fresh freshly ground black fruit g Sat garlic getting fit grains ground black pepper healthy heart rate heat ingredients journal keep low-fat low-sodium meal meat meditation medium milk Mono muscles nutrients nutrition nuts olive oil omega-3 onion options oregano ounces pasta peanut pepper to taste Poly potatoes pounds Protein quinoa recipes reduce relax salad saturated fat sauce sauté SERVES skillet sleep sliced smartphone snack Sodium soup spinach Stir strength training stress stretch sugar tablespoon teaspoon tofu tomatoes trans fats vegetables vitamins Walk for 20 week week's weight whole wheat whole-grain workout yoga yogurt