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.

Preface Introduction The Usually/Sometimes/Rarely Food Lists The 12-Week Wellness Plan Week 1A Healthy Pantry The Walking PlanBetter Breathing Week 2Understanding Hunger Walking with Purpose Becoming Mindful Week 3The Optimal Eating Pattern Stretching Managing Your Time Week 4You Are What You Drink Strength Training Better Sleep Week 5The Skinny on Fat Adding Fun to Fitness The Power of Play Week 6The Color of Health: Fruits and Vegetables Speeding Up Meditation The Halfway Point Week 7Subtracting Additives Strengthening Your Core Clearing Clutter Week 8Go with the Grain Exercise Your Options The Power of the Pen Week 9Go Fish Advanced Strength Training Family Ties Week 10A New Food Group: Nuts, Seeds, and Legumes Walking to the Max Reconnecting with Friends Week 11Keep it Lean 0Making Exercise a Lifestyle Pampering Week 12Dairy Done Right Competing Against Yourself Sharing the Wealth You Made It! AppendixesA. How Much Should You Eat? B. Serving Sizes C. Sample Week of Healthy Eating D. Supplement Recommendations E. Resources Acknowledgments Index