Small Changes, Big Results

by Ellie Krieger

ISBN-10: 0307335879
ISBN-13: 9780307335876
Region: USA
Publisher: Clarkson Potter
Publication Date: December, 2005
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Publishers Information

About Small Changes, Big Results

Publisher Web Link:

Small Changes, Big Results: A 12-Week Action Plan to a Better Life

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.

Author Information

About Ellie Krieger

Author Web Link:

New York Times bestselling author and James Beard Foundation and IACP award winner Ellie Krieger helps people of all ages achieve wellness  and get the most out of life.   She is a registered dietitian and host of a hit show, “Healthy Appetite,” on Food Network.

Ellie’s warmth and charisma have made her the go-to nutritionist in the media today. Her success can be attributed to her way of offering real advice without any of the gimmicks and crash diets the permeate today’s news. She reaches people with her message that it is possible for anyone, given the tools and knowledge, to live life to the maximum by being in healthy balance, nurturing a richly satisfying and sumptuous, attainable lifestyle. She believes that through her work she can help to change the way society views food, health and nutrition.

Ellie’s ease in front of the camera can be attributed to her years as a fashion model for the world-famous agency named after the iconic Wilhelmina Cooper. After receiving her undergraduate and postgraduate degrees in nutrition from Cornell and Columbia University, and earning her credentials as a registered dietitian, Ellie began educating others on eating healthy in a realistic, delicious, and easy way.

Ellie’s 2005 book Small Changes Big Results is a how-to on easy-to-live-with habit changes that yield optimal results. Ellie’s second book, THE FOOD YOU CRAVE: Luscious Recipes for a Healthy Life, and her new book, So Easy:  Luscious, Healthy Recipes for Every Meal of the Week, each topped the New York Times Bestseller list.  So Easy is packed with delicious meal solutions for food lovers who want to eat healthy, but struggle to make it happen with life’s hectic pace. 

She held the position of director of nutritional services at the prestigious La Palestra Center for Preventative Medicine for several years where she worked with a team of physicians, psychologists and fitness specialists to create a multi-faceted obesity treatment program. She also was an adjunct professor in the New York University Department of Nutrition, Food Studies and Public Health. In her years in private practice, Ellie counseled a variety of clients, from homemakers and CEOs, as well as notable celebrities and top models.

Today, Ellie’s extensive work in the media has earned her a loyal following and national recognition. She speaks regularly at events around the country and has appeared as a guest expert on dozens of programs, including Today, CNN, The Early Show, Good Morning America, The Dr. Oz Show, and LIVE with Regis and Kelly. 

Additionally, Ellie is a contributing editor for Fine Cooking magazine and columnist for Food Network Magazine and Women’s Health Magazine.  Ellie contributes regularly to numerous publications, among them, Parenting, Shape, Women’s Day, Baby Talk, Fitness, Self, Glamour, GQ, Prevention, Men’s Journal, Ladies’ Home Journal, The New York Daily News and Newsday.

Ellie finds balance and happiness living with her family in New York City. (

Cookbooks by Ellie Krieger

Recipe Index

Recipe index coming soon.