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| Small Changes, Big Results: A 12-Week Action Plan to a Better Life | 
 enlarge | Authors: Ellie Krieger, Kelly James-enger
Publisher: Three Rivers Press
Category: Book
List Price: $14.95
Buy New: $8.40
You Save: $6.55 (44%)
New (32) Used (21) from $7.14
Avg. Customer Rating:  50 reviews
Sales Rank: 2637
Media: Paperback
Number Of Items: 1
Pages: 256
Shipping Weight (lbs): 1
Dimensions (in): 9.1 x 7.3 x 0.6
ISBN: 0307335879
Dewey Decimal Number: 613.7
EAN: 9780307335876
ASIN: 0307335879
Publication Date: December 27, 2005
Availability: Usually ships in 1-2 business days
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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.
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| Customer Reviews: Read 45 more reviews...
 Works for me! June 6, 2005
124 out of 126 found this review helpful
This book is easy and fun to read. While flipping through it, the first thing I noticed was that the recipes were well-rounded and looked really delicious. One of my favorites, grilled fish with mango-avacado salsa topping, is now a weekly meal in our household.
Some of the tips in here are so easy to follow -- for instance, she says when you are hungry, you should eat. It's what you eat and the portions that are important. I now keep healthy snacks at my desk for when my 3pm hunger rolls around.
I left Small Changes, Big Results on the living room coffee table and everyone in the house has picked it up and commented on how easy to read it is and how the tips are so useful.
This is easy to follow and it works. I've lost weight but more importantly, I've learned how to eat healthier. The excersizing is also easy -- the first couple weeks call for 20 minutes of walking 3 times a week(though you have options) but I find myself going for 60.
I've enjoyed all of the food I've been eating based on her recommendations. I recommend this book to anyone looking for easy reading and a way to lose weight without giving up fats and carbs.
Baby step your way to a beautiful, healthy body! April 4, 2005
58 out of 58 found this review helpful
There are plenty of kick a** boot camp books on the market. How to lose 10 pounds in a weekend, get your body for life in a few weeks etc. Ellie Krieger's book "Small Changes Big Results" is a refreshing change. Ellie's approach is a gentle one. You will over the course of 12 weeks baby step your way to a better body and healthier life.
Krieger who holds an MS in nutrition from prestigious Columbia University walks you through a simple program of change. Each week you will add on tasks that focus on 3 areas: eating well, moving your body and living well. Ms. Krieger gives you simple, very doable tasks for each. As you progress through the program you will feel better, slim down, and become healthier and you won't be killing yourself in the process!
The first component is the eating plan. Instead of a diet, Ellie instructs you on what to eat to encourage a slim body. Different weeks will find you filling your pantry with healthy foods, learning about grains, understanding hunger, getting the skinny on fats and more. For fitness you will add on walking (starting with a simple 20 minute 3X a week walk) and progress to strength training, stretching etc. The third component is all about feeling well. So many "diet" books neglect this essential tool to achieving a healthy slim body. Here Ellie will give you ideas to make your life more enjoyable from managing your time, to sleeping better to the power of play. I was delighted to see that Ellie even includes a section on clearing clutter. It's amazing how conquering your clutter can lead to better feelings about oneself and yes ultimately a thinner you!
Ms. Kreiger includes very simple delicious recipes like minestrone soup, lemon pepper chicken and banana-peanut butter smoothie.
The appendix includes a wealth of valuable information also. She explains how much of each food group you should eat in order to consume your caloric needs. She gives a list of sometimes, rarely and usually foods. She has included suggested supplementation. sample weeks of healthy eating and much more.
A list of resources and index rounds out the back of the book.
What I really love about this book is its doability. It's babystepping your way to a healthy body. It makes becoming slimmer and healthier a pleasure and easy. You work with your body to achieve your goals. Small changes do equal big results!
A Terrific Book August 12, 2005
58 out of 60 found this review helpful
This is a great book. It contains very common sense guidelines and ideas for nutrition, fittness and wellness and organizes them into an easy to follow, step-by-step process. The section on fat is very helpful. I finally understand what all the terms mean (mono-unsaturated, trans fat, etc). Another section on fruits and veggies by color and what they do for you is also well organized and informative.
I stumbled upon this book at the library and after taking pages of notes, decided to look it up on Amazon. Sure enough it was selling at a great price so I bought it and have been marking pages and highlighting passages ever since I received. It will make a great gift this Christmas for several people.
I believe that Ellie Krieger has written the best book out there on how to develop a healthy lifestyle.
Solid book, but definitely for the beginner March 12, 2007
33 out of 33 found this review helpful
I became curious about this book since I love Ellie Krieger's show "Healthy Appetite" on the food network. For those who are not familiar, the show teaches viewers how to prepare delicious meals that satisfy their appetites, while including healthful ingredients. In this book, she shares a lot of the same common sense wisdom that she dispenses on the show. One of the things I love about this book is that it is not about a fad diet, but rather about slowly making meaningful changes that you can live with long term. Essentially, the whole book is sound advice.
The format of the book is that for each of the 12 weeks things are gradually introduced. For example, each week the exercise gets slightly more challenging and you get new food principles to follow. I think this is great for a beginner or someone who might be overwhelmed at the prospect of losing weight and might not know where to start. (Not that this is a bad thing at all!!!) However, as someone who has been reading Cooking Light for two years and doing an intense workout routine 6 days a week for the past two months, much of this was information I had heard elsewhere. That said, the book is still peppered with some new good tips and sound advice that someone who has dieted before can find of value. For example, I like the way she organizes foods into "Usually," "Sometimes," and "Rarely" categories. It's much more pleasant and user-friendly than simply outlawing food. She also gives lots and lots of suggestions so you can accomidate with your own unique lifestyle. I also loved her recipes. There were some great alternatives for things like butter. My advice would be that if you're a beginner this is a must by book, but if you're already a more experienced health nut or dieter you may find that you already know a lot of the content.
Easy and practical plan April 13, 2005
29 out of 33 found this review helpful
Yes, there are hundreds of diet/health books available as most reviewers tend to point out. But what I can say about this book is that it is a practical approach to seeing results. Each step of the program is easy to integrate into your life and there are great tips and recipes throughout. I bought this book for my wife and I ended up reading it and applying it for myself. Once I began reading, I couldn't resist giving it a try. I've tried Body for Life and many others and I must say that for me this book made success feel easy. My wife who is a full-time working mom has found this book to be exactly what she was looking for in regards to getting back on track health-wise. Worth the money for sure.
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