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.

    Your body fights to keep you within a range of about 15 pounds -- also known as your "setpoint weight." New research reveals that you can lower your setpoint and end that battle for good by focusing on the quality of calories you eat, not the quantity. With The Setpoint Diet, you will reprogram your body with a 21-day plan to rev up your metabolism, eliminate inflammation, heal your hormones, repair your gut, and get your body working like that of a naturally thin person -- permanently. The Setpoint Diet is a lower-carb menu that focuses on specific anti-inflammatory whole foods, including tons of produce, nutritious proteins, and therapeutic fats. Its creator, Jonathan Bailor, founded SANESolution, a weight loss company that has reached millions of people. Proven to help you lose weight naturally and maintain it, The SetpointDiet is your new blueprint for healthy living.

    But as The Good Karma Diet reveals, the secret to looking and feeling great is actually quite simple: Treat our planet and all its inhabitants well. In this revolutionary book, bestselling author Victoria Moran reveals that by doing what’s best for all creatures and the planet, you align your eating with your ethics—a powerful health and wellness tool if there ever was one!  The Good Karma Diet shows readers how favoring foods that are karmically good for you will help you:   - Sustain energy - Extend youthfulness - Take off those stubborn extra pounds - Reflect an enlightened outlook   This book also includes the inspiring stories of men and women across the country who have made this simple mealtime shift and reaped “good karma” in every aspect of their lives. Follow this wise diet and lifestyle program and you will find yourself waking up in a good mood more often and having a luminous look that bespeaks health and clean living.

    In this comprehensive guide, Dr. Peter H.R. Green, director of the Celiac Disease Center at Columbia University, and medical writer Rory Jones reveal the real scientific story behind gluten; examining the effects of gluten on your body and the many unintended consequences of removing it from your diet. This book is an essential resource for those with celiac disease, gluten sensitivity, or anyone considering a gluten-free diet.Green and Jones but through the misinformation and false claims about gluten to provide:An in-depth, easy-to-follow examination of symptoms and conditions associated with gluten, including celiac disease, gluten sensitivity, IBS, joint pain, brain fog, autism, diabetes, fatigue, itchy skin and fibromyalgia.An explanation of the pitfalls of the gluten-free diet and how to avoid them, not available in any other resource.A close look at the drugs, supplements, and other foods causing problems often blamed on gluten alone.A guide to the key nutrients critical for heart health, microbial diversity, and body strength that are often missing from a gluten-free diet.An understanding of how your gut talks to your brain, and how everything you ingest--both food and drugs--affects your overall mood and health.A road map for how to deal with the constant stress and social constraints of the gluten-free diet.Gluten Exposed is the definitive book on gluten and offers clear, welcome guidance that can help you make better decisions about your diet and achieve a healthier, symptom-free life.

    Josh Axe delivers a groundbreaking, indispensable guide for understanding, diagnosing, and treating one of the most discussed yet little-understood health conditions: leaky gut syndrome.Do you have a leaky gut? For 80% of the population the answer is “yes”—and most people don’t even realize it. Leaky gut syndrome is the root cause of a litany of ailments, including: chronic inflammation, allergies, autoimmune diseases, hypothyroidism, adrenal fatigue, diabetes, and even arthritis.To keep us in good health, our gut relies on maintaining a symbiotic relationship with trillions of microorganisms that live in our digestive tract. When our digestive system is out of whack, serious health problems can manifest and our intestinal walls can develop microscopic holes, allowing undigested food particles, bacteria, and toxins to seep into the bloodstream. This condition is known as leaky gut syndrome.In Eat Dirt, Dr. Josh Axe explains that what we regard as modern “improvements” to our food supply—including refrigeration, sanitation, and modified grains—have damaged our intestinal health. In fact, the same organisms in soil that allow plants and animals to flourish are the ones we need for gut health. In Eat Dirt, Dr. Axe explains that it’s essential to get a little “dirty” in our daily lives in order to support our gut bacteria and prevent leaky gut syndrome. Dr. Axe offers simple ways to get these needed microbes, from incorporating local honey and bee pollen into your diet to forgoing hand sanitizers and even ingesting a little probiotic-rich soil.Because leaky gut manifests differently in every individual, Dr. Axe also identifies the five main “gut types” and offers customizable plans—including diet, supplement, and lifestyle recommendations—to dramatically improve gut health in just thirty days. With a simple diet plan, recipes, and practical advice, Eat Dirt will help readers restore gut health and eliminate leaky gut for good.

    While they’re closed, we need to nourish them.Beyond the basics of providing food and drink, restaurants fulfill a human need for connection. They’re a gathering place for family and friends, for first dates and breakups and birthdays and weddings. They’ve been there for us in good times and bad. Now it’s time for us to give back.To help support America’s restaurant industry, Penguin Random House is publishing Family Meal: Recipes from Our Community, a digital-only collection featuring 50 easy recipes from our family of food and drink authors that you can’t find anywhere else. Readers will get an exclusive look at what these culinary masters are cooking at home right now–recipes that feed, sustain, and provide connection to the world outside. From Mushroom Bolognese to Shrimp and Chorizo White Bean Stew to Chocolate Chip Olive Oil Cookies to Quarantine Wine Pairings, learn what Ina Garten, Samin Nosrat, Hugh Acheson, Dan Barber, Bobby Flay, Alison Roman, Christina Tosi, Kwame Onwuachi, Ruth Reichl, Claire Saffitz, Danny Trejo, and many others are cooking for comfort. All proceeds from Family Meal will benefit the Restaurant Workers’ Covid-19 Emergency Relief Fund, which supports on-the-ground efforts in the restaurant community during this challenging time.

    In this Spud Fit Challenge DIY guide, featuring twelve super simple (and cheap!) recipes and a variety of mindfulness techniques to help you reset your body and mind, he shows you the how's, what's and why's of his unusual regime - the tale of which went viral and captivated people across the globe. It's a scenario that will be depressingly familiar to all 'experienced dieters': towards the end of 2015, the former elite junior kayaker found himself more than 120 pounds (55kgs) overweight and feeling helpless, frustrated and in despair after yet another failed attempt at losing weight. With a lifetime of fad diets that only ever aimed to treat symptoms behind him, and armed only with the advice of 'the experts' whose discussion always began and ended with the message 'simply' to practise moderation, he had reached an impasse. Why couldn't he do moderation, like 'normal' people seemed to be able to? Sitting on the couch that day having reached his lowest point and not knowing the way out of the black hole that was swallowing his ability to enjoy life, he had that lightbulb moment: he was addicted to food. His mind raced - no other addict would ever be told to practise moderation, they would be told to quit their vice entirely. In that moment he realised that quitting food - or coming as close to it as possible - was the answer. Weeks of research told him that the humble potato, the food that has allowed vast populations to not only survive but to thrive over generations, was the perfect vehicle for his experiment: The Spud Fit Challenge was born! Good health is way more simple than we've been led to believe. There is a food that you can eat in abundance and that food provides you with all the nutrition your body needs to thrive for a long time. A good diet should not involve obsessing over every detail about what you put in your mouth - this does nothing to treat the underlying cause of your troubled relationship with food. This is the Spud Fit Challenge in a nutshell: let simplicity set you free. This guide will provide you with both the mental techniques that have helped Andrew to power through cravings without looking back as well as some ‘Spud Fit approved’ recipes to pique your interest - everything you need to successfully complete your own Spud Fit Challenge.

    User-friendly, chop-licking recipes like Fido’s Fishcakes, Potluck Polenta, and Peanut Butter and Coconut Cakes call for healthy ingredients you can find in your local grocery store (or may already have at home) to create balanced, nutritious meals for a healthier, happier dog. Headnotes provide nutrition information, cooking tips, and anecdotes from the author about her own four dogs to help readers transition their dogs to a homemade diet. Illustrated with a combination of irresistible color photographs of dogs and humorous line art, the book is a must-have for dog owners everywhere. A portion of the proceeds will support animal rescue.

    The keto diet has gained immense popularity due to its effectiveness and the ever-growing science backing it. Keto Diet For Dummies provides you with the information and resources you need to succeed and achieve your goals. With the Keto Diet For Dummies book you’ll learn how to: Stock a keto kitchen Prepare more than 40 tasty keto recipes Eat right while dining out Overcome any obstacles Enjoy a healthier and more rewarding lifestyle   Recipes in Keto Diet For Dummies include: Blueberry Almond Pancakes, Avocado Cloud Toast, Meatball Marinara Bake, Cashew Chicken Stir-Fry, Salmon with Avocado Lime Puree, Pan-Seared Pork Chops with Apple, Creamy Cookie Dough Mousse, Lemon Jello Cake, Key Lime Panna Cotta and much more! The keto diet (also known as ketogenic diet, low carb diet and LCHF diet) is a low-carbohydrate, high-fat diet that shares many similarities with the Atkins and low-carb diets. Maintaining this diet is a great tool for weight loss. More importantly though, according to an increasing number of studies, it helps reduce risk factors for diabetes, heart diseases, stroke, Alzheimer's, epilepsy, and more. On the keto diet, your body enters a metabolic state called ketosis. While in ketosis your body is using ketone bodies for energy instead of glucose. For anyone looking to lose weight, become healthier, improve and stabilize their daily energy levels, and understand and benefits of the complex nutritional sciences of the keto diet, this book has it all.

    'Running Well' shows runners how to minimise the risks of injury and other problems by showing the difference between training and straining, avoiding overtraining, varying speed and distance, keeping the running muscles strong and supple and honing technique.

    We'll guide guests as they choose a Disney cruise ship and potentially pair a sailing with a stay at a Walt Disney World resort: the ultimate Disney land-and-sea adventure! And as always, since ours is the only guidebook that's official, this book includes the most accurate information on prices, changes, and new attractions for 2015: • A Walt Disney World visit requires more advance preparation than ever. Our Getting Ready to Go chapter offers insight into Disney's new MagicBand program and will help guests plan their vacation like a pro.• The 2015 Birnbaum Guide features bigger and bolder charts and maps, and lots of color photos-making the Birnbaum vacation planner a solid souvenir.• Thorough descriptions of all theme park shows and attractions will help vacationers get the most bang for their buck. And money-saving tips will help stretch those precious vacation dollars.• As Disney and The Force join forces, we've got the scoop on new rides, shows, and character greetings from the Star Wars realm.• We deliver the details on the newest shows and attractions throughout Walt Disney World, including the new Seven Dwarfs Mine Train coaster and other newcomers in the Magic Kingdom's Fantasyland.• Our expanded Good Meals, Great Times chapter includes coverage of WDW restaurants, lounges, the Disney Dining Plan, Epcot Food & Wine Festival, special dining opportunities, and more.• The handy new Trip Tracker is the perfect place to jot down Disney Dining confirmation numbers, Fastpass assignments, and other important info.• Downtown Disney is morphing into the massive and immersive Disney Springs. We'll share the scoop as this dining, shopping, and entertainment enclave more than doubles in size.• There are Hidden Mickeys all over Walt Disney World. We will direct guests to some of our theme park favorites.• More hot tips and valuable coupons than ever before!

    The average American consumes up to 31 pounds of sugar a year, and a diet high in sugar can cause diabetes, obesity, and many other health crises. Our excess intake of sugar, from the white stuff on the table to the high-fructose corn syrup hidden in packaged foods, is not only making us sick, it’s making us fat and aging our skin. Now, nutritionist Brooke Alpert and dermatologist Patricia Farris team up in this revolutionary program that helps get the sugar out of your diet to recapture youthful skin and good health.Designed to limit the amount of extra blood sugar, slim your waistline, increase your energy levels, and improve your skin, this combined approach to nutrition and skin care will make you feel—and look—better than you ever have before. The secret? A three-day detox plan to get the sugar out of your system and get you on the path to eating and living the healthiest way possible.

    Unlike many men their age, they may also suffer from sleep problems, osteoporosis, and depression. Too many middle-aged women have lost interest in sex, and they seem to age less slowly and gracefully than their male counterparts.Dr. Tami Meraglia knows that the magic word here is testosterone. While there is ample discussion in the medical community about the effects of estrogen loss, few people are aware of the importance of sufficient testosterone levels in women. A healthy balance helps women slim down, improves their mood, lowers the risk of cardiac disease, increases energy and libido, prevents osteoporosis, enhances skin tone and texture, and may even prevent cognitive decline—yet more than 90 percent of women over age forty-five suffer from low testosterone levels. In The Hormone Secret, Dr. Tami offers a thirty-day plan to fix this imbalance, using evidence-based remedies including herbs, vitamins, nutrition, and sometimes topical creams and bioidentical testosterone replacement therapy (they key is low dosage to prevent unwanted side effects). She also offers her hormone-customized Mediterranean Diet–based meal plan and low-impact exercise ideas that will immediately boost your energy levels.With cutting-edge research and strong scientific evidence to support Dr. Tami’s thirty-day plan, The Hormone Secret gives you all the information you need to balance your hormones and improve your vitality for a strong and healthy life.

    As the solo vegetarian, you discreetly add a small cheese pizza to the order--with peppers and onions, of course! Welcome to the world of a vegetarian in an otherwise carnivorous population. Vegetarianism has found itself growing in popularity, whether for religious, health, moral, or many other reasons. Still, it's not uncommon to be the minority in a large group of people based on your vegetarian lifestyle. Going to a restaurant, a dinner party, traveling, and holidays (think: tofurkey!) can often be a challenge for many vegetarians. Being Vegetarian For Dummies helps you choose the vegetarian lifestyle that is right for you, whether you're a vegetarian in the making or if you've been a vegetarian for years . With the helpful advice this guide provides, you'll:Discover the vegetarian food guide pyramid Figure out true benefits of vegetarianism Find out how to reinvent your favorite recipes Learn how to arrange for vegetarian foods at wedding, banquets, and other social events Best of all, Being Vegetarian For Dummies tackles head-on some of the most common questions that vegetarians often face when someone learns of their dietary lifestyle. Aren't you lacking a ton of vitamins and minerals? What exactly do you eat? Don't you get tired of salads? Isn't it dangerous to be vegetarian when you're pregnant? The list goes on--mainly because most people don't have a clear understanding of what being a vegetarian really entails. Being Vegetarian For Dummies offers you all you need to know to make smart, healthy choices, and also covers:Deciding whether to switch to vegetarianism overnight or gradually Finding vegetarian sources of protein Ensuring that you have a healthy vegetarian pregnancy Vegetarian diets for children and teens Understanding what's really in your food and other products Being Vegetarian For Dummies definitely promises that you won't be eating grilled cheese sandwiches for the rest of your life.

    Whether you want to get more nutrients, cleanse your body of toxins, or prevent disease and live longer, juicing is the answer!