Small Changes, Big Results, Revised and Updated

contents
Recipes 8
Preface 10
week
A Healthy Pantry 34
The Power of the Pen:
the Food Journal 41
Introduction 11
The Walking Plan 42
The Usually/Sometimes/Rarely
Food Lists 14
Breathing for Relaxation 51
Before You Begin the

12-Week Wellness Plan 21
week
week
Subtracting Additives 165

Strengthening Your Core 172
Clearing Clutter 176
week
Understanding Hunger 60
Go with the Grain 192

Exercise Your Options 198
The Power of the Pen 204
Walking with Purpose 67

Becoming Mindful 71
week
week
week
The Optimal Eating Pattern 82
Go Fish 214
Advanced Strength Training 218
Stretching 87
Advanced Strengthening
Moves 218
Managing Your Time 89
Family Ties 224
You Are What You Drink 99

Strength Training 105
week
10
You Made It! 289

The Rest of Your Life (Gulp!) 289
Appendixes
a. How Much Should You Eat? 291
b. Sample Week of Healthy Eating 292
c. Serving Sizes 294
d. Supplement Recommendations 295
e. Resources 297
Acknowledgments 300
Index 301
A New Food Group: Nuts, Seeds,

and Legumes 235
Walking to the Max 240
Better Sleep 110
Reconnecting with Friends 244

week
The Skinny on Fat 121

Adding Fun to Fitness 125
The Power of Play 129
week
11
Keep It Lean 256

Making Exercise a Lifestyle 263
Pampering 266
week
The Color of Health:

Fruits and Vegetables 144
Speeding Up 152
Meditation: The Fast Track to
Relaxation 155
week
12
Dairy Done Right 277

Competing Against Yourself 281
Sharing the Wealth 284
The Halfway Point 158

6
contents
contents
contents
Recipes 8
Preface 10
week
A Healthy Pantry 34
The Power of the Pen:
the Food Journal 41
Introduction 11
The Walking Plan 42
The Usually/Sometimes/Rarely
Food Lists 14
Breathing for Relaxation 51
Before You Begin the

12-Week Wellness Plan 21
week
week
Subtracting Additives 165

Strengthening Your Core 172
Clearing Clutter 176
week
Understanding Hunger 60
Go with the Grain 192

Exercise Your Options 198
The Power of the Pen 204
Walking with Purpose 67

Becoming Mindful 71
week
week
week
The Optimal Eating Pattern 82
Go Fish 214
Advanced Strength Training 218
Stretching 87
Advanced Strengthening
Moves 218
Managing Your Time 89
Family Ties 224
You Are What You Drink 99

Strength Training 105
week
10
You Made It! 289

The Rest of Your Life (Gulp!) 289
Appendixes
a. How Much Should You Eat? 291
b. Sample Week of Healthy Eating 292
c. Serving Sizes 294
d. Supplement Recommendations 295
e. Resources 297
Acknowledgments 300
Index 301
A New Food Group: Nuts, Seeds,

and Legumes 235
Walking to the Max 240
Better Sleep 110
Reconnecting with Friends 244

week
The Skinny on Fat 121

Adding Fun to Fitness 125
The Power of Play 129
week
11
Keep It Lean 256

Making Exercise a Lifestyle 263
Pampering 266
week
The Color of Health:

Fruits and Vegetables 144
Speeding Up 152
Meditation: The Fast Track to
Relaxation 155
week
12
Dairy Done Right 277

Competing Against Yourself 281
Sharing the Wealth 284
The Halfway Point 158

6
contents
contents
recipes
week
Rush-Hour Dinners in
15 Minutes or Less
week
Healthy
Thirst Quenchers
week
Naturally
Brilliant Color
week
10
Full-Flavor
Meatless Proteins
Cuban-Style Black Beans 30
Spa Water 96
Mango-Raspberry Ice Pops 162
Spiced Almonds 229
Lemon Pepper Chicken 31
Pink Cocktail 96
Poached Pears in Red Wine Sauce 163
Lentil Soup 230
Linguini with Shrimp 32
Watermelon-Mint Flavored Water 97
Yellow Curry Dip 164
Stir-Fried Chinese Cabbage with Tofu 231
Honey Mustard Salmon 33
Ginger Green Iced Tea 98
White Chili 232

week
week
Satisfying
Soups
Minestrone Soup 55
week
Delightful Dressings, Dips,

Spreads, and Sauces
Citrus-Ginger Dressing 116
Creamy Cauliflower Soup 56
Balsamic Vinaigrette 117
Savory Butternut Squash Soup 57
Mustard-Dill Sauce 117
Vegetable Soup with Pesto 58
Creamy Honey Walnut Spread 118

Roasted Garlic 119
week
Better
Breakfasts
BananaPeanut Butter Smoothie 76

Strawberry Smoothie 76
Roasted Tomato Sauce 120

week
The Pleasure of Produce:

Sides and Salads
Cherry Pecan Granola 77
Summer Vegetable Saut 135
Apple Crunch Oatmeal 78
Sesame-Orange Spinach 136
Oatmeal 5 Ways 79
Balsamic Swiss Chard 137
Whole-Grain Blueberry Pancakes 80
Kale Chips 138
Hearty Multigrain Gluten-Free

Pancakes 81
Mashed Potatoes with Cauliflower 139

Spinach, Pear, and Walnut Salad 140
Chopped Salad 141
Great
Grains
Whole Wheat Penne with

Sausage and Broccoli Rabe 180
Whole-Grain Rotini with
Tuscan Kale 182
Wild Rice Salad 183
Quinoa Pilaf with Almonds
and Apricots 184
Grilled Corn with Lime and Cilantro 186
Tabbouleh 187
Baked Fries 188
Peach Crisp 189
Lemon Pistachio Biscotti 190
week
Easy Seafood
Dinners
Citrus-Ginger Flounder
with Snow Peas 209
Mango Salsa 142
Poached Salmon with

Radiance Fruit Salad 143
Cod with Almond-Shallot Topping 211
Marinated Tofu 233

Mixed Vegetables with Peanut Sauce 234
week
11
Lean and Luscious

Meat Dishes
Roast Pork Tenderloin 248

Venison with Mushroom-Wine Sauce 249
Sesame Beef with Broccoli 250
Beefsteak Soft Tacos 252
Paprika-Rubbed Turkey Breast 253
Chipotle Turkey Meatloaf 254
week
12
Say Cheese (and Other Dairy)

Healthfully
Pita Pizzas 272

Buttermilk Mashed Potatoes 273
Shells with Tomato Sauce and Ricotta 274
Hot Cocoa 275
Spinach-Feta Frittata 276
Tilapia with Greek-Style Herb Sauce 212

Scallop and Asparagus Saut
with Lemon and Thyme 213
small changes, big results
recipes
recipes
week
Rush-Hour Dinners in
15 Minutes or Less
week
Healthy
Thirst Quenchers
week
Naturally
Brilliant Color
week
10
Full-Flavor
Meatless Proteins
Cuban-Style Black Beans 30
Spa Water 96
Mango-Raspberry Ice Pops 162
Spiced Almonds 229
Lemon Pepper Chicken 31
Pink Cocktail 96
Poached Pears in Red Wine Sauce 163
Lentil Soup 230
Linguini with Shrimp 32
Watermelon-Mint Flavored Water 97
Yellow Curry Dip 164
Stir-Fried Chinese Cabbage with Tofu 231
Honey Mustard Salmon 33
Ginger Green Iced Tea 98
White Chili 232

week
week
Satisfying
Soups
Minestrone Soup 55
week
Delightful Dressings, Dips,

Spreads, and Sauces
Citrus-Ginger Dressing 116
Creamy Cauliflower Soup 56
Balsamic Vinaigrette 117
Savory Butternut Squash Soup 57
Vegetable Soup with Pesto 58
Creamy Honey Walnut Spread 118

Roasted Garlic 119
week
Better
Breakfasts
BananaPeanut Butter Smoothie 76

Strawberry Smoothie 76
Roasted Tomato Sauce 120

week
The Pleasure of Produce:

Sides and Salads
Cherry Pecan Granola 77
Summer Vegetable Saut 135
Apple Crunch Oatmeal 78
Sesame-Orange Spinach 136
Oatmeal 5 Ways 79
Balsamic Swiss Chard 137
Whole-Grain Blueberry Pancakes 80
Kale Chips 138
Hearty Multigrain Gluten-Free

Pancakes 81
Mashed Potatoes with Cauliflower 139

Spinach, Pear, and Walnut Salad 140
Chopped Salad 141
Great
Grains
Whole Wheat Penne with

Sausage and Broccoli Rabe 180
Whole-Grain Rotini with
Tuscan Kale 182
Wild Rice Salad 183
Quinoa Pilaf with Almonds
and Apricots 184
Grilled Corn with Lime and Cilantro 186
Tabbouleh 187
Baked Fries 188
Peach Crisp 189
Lemon Pistachio Biscotti 190
week
Easy Seafood
Dinners
Citrus-Ginger Flounder
with Snow Peas 209
Mango Salsa 142
Poached Salmon with

Radiance Fruit Salad 143
Cod with Almond-Shallot Topping 211
Marinated Tofu 233

Mixed Vegetables with Peanut Sauce 234
week
11
Lean and Luscious

Meat Dishes
Roast Pork Tenderloin 248

Venison with Mushroom-Wine Sauce 249
Sesame Beef with Broccoli 250
Beefsteak Soft Tacos 252
Paprika-Rubbed Turkey Breast 253
Chipotle Turkey Meatloaf 254
week
12
Say Cheese (and Other Dairy)

Healthfully
Pita Pizzas 272

Buttermilk Mashed Potatoes 273
Shells with Tomato Sauce and Ricotta 274
Hot Cocoa 275
Spinach-Feta Frittata 276
Tilapia with Greek-Style Herb Sauce 212

Scallop and Asparagus Saut
with Lemon and Thyme 213
recipes
preface
Two things sum up my motivation to revise this

book: Greek yogurt and iPods. When Small
Changes, Big Results was first published in
2005, Greek yogurt was available only in
specialty stores, so the recipes that called for
it included instructions to make it yourself.
And, iPods were just beginning to gain a
foothold as a consumer staple. It was the era
of the Walkman. (Remember those?) There
were no apps or smart phones, and few people
had heard of quinoa.
But while the world has changed remarkably since the books original publication, the
basic plan I put forth then has stood the test of
time. The path of small changes with a wholelife approach of eating well, getting fit, and
feeling good continues to be backed by
science as a sound way to a healthy, happy life.
On top of that I now have the testimonials of a
multitude of people who have transformed
their lives using this plan.
Whats more, the Usually/Sometimes/
Rarely food philosophy, which I originally laid
out in the first edition, has proved a guiding
force for my work over the years and has been
the foundation of the all recipes I developed
for my Food Network show Healthy Appetite
and for my award-winning cookbooks.
So whats new here? Besides the inclusion
of iPods and Greek yogurt, lots. First of all,
10
preface
introduction
there are many more recipes65 in allto

help make your weekly Eating Well changes
more delicious and easier than ever. I have also
updated the food sections to reflect the latest
science and new options at the grocery store.
For example, we now know sugar is worse for
you and coffee and coconut are better for you
than we once thought. We know we need more
vitamin D and that spices contain powerful
antioxidants. Besides refreshing the information on those items, I give you the scoop on
hot topics like agave, s tevia, gluten, and local
eating. And I incorporate more foods like
quinoa and edamame, which were once hard
to find but are now in most stores.
On the fitness front, I address popular
classes like Zumba and yoga and guide you to
websites and apps that can help you stay on
track with the weekly changes and make an
active life more accessible. The Feeling Good
sections now include ways to balance new
technology in your life, from finding ways
to unplug to making the most of social
media.
What youll find here is a fresh, modern
approach to a plan that has tried-and-true
benefits. I passionately believe in Small
Changes, Big Results, and I am thrilled to have
been able to update it here to continue to
inspire healthy living for years to come.
Imagine yourself the best person you can be. You wake up each morning energized, feeling comfortable and confident in your body, moving with ease, and
standing tall. Your life is full and exciting, yet you are grounded with a sense of
balance. You are able to think fast and flow with lifes challenges. You are surrounded by people you love, supported by them, and supporting them in turn.
And you know you are doing what you can to live a longer, healthier life.
You may feel this ideal is unattainable at times. But let me tell you something:
you can be that person (or at least come closeyou are human, after all!). All you
have to do is make some small changes.
Most people want to look better, feel better, and live happier, more fulfilling
lives. They may be motivated to make a change, but theyre not sure what to do
firstor theyre overwhelmed by the idea of overhauling their entire lives. They get
stuck before they even begin.
The problem isnt lack of informationtheres more data about nutrition, fitness, and wellness available than ever before. In fact, weve instead become victims
of information overload. Should you cut out red meat from your diet or keep it in?
Increase protein intake or eliminate carbs? Exercise seven days a week or only three?
Lift weights or do yoga? We are bombarded by information every day, and its
nearly impossible to sort out whats helpful and valuable from some of the get-thinquick schemes that almost never work.
Many people want to change the way they eat and the way they treat their
bodies, but they underestimate how multifaceted this kind of transformation can
be. Or they bite off more than they can chew and try to change everything all at
once. The problem is that they may not have the tools they need to change their
lifestyle, or they become overwhelmed by trying to do too much too soon.
Does this sound familiar? Well, Im here to help you, and Ive got good news:
you dont have to overhaul your entire lifestyle or subject yourself to the latest fad
diet. Making small changes is the key to transforming your life. By making small
introduction
11
changes in your diet, activity level, and lifestyle, you can change the way you eat,
move, and feelwithout having to suffer, without needing expensive equipment
or special foods, and without feeling overwhelmed.
I take a three-pronged approach. Im a dietitian and professional cook, but
my focus is on more than just food and nutrition. I look at nutrition, fi
tness, and
wellness as a three-legged stool. Each leg supports the others, and all are necessary for a balanced life.
In the chapters that follow, youll learn how to make small changes in these
three areas of your life. Youll be introduced to my 12-Week Wellness Plan, which
gives you all the tools you need, including 65 recipes, to help you change your
life. Each week sets out specific small changes in the way you eat, the way you
move, and the way you live and explains how to make the change as well as why it
will benefit you. By progressing in bite-size chunks and building on what you did
before, youll find that eating, exercising, and living more healthfully is easier, and
more delicious than you thought.
eating well
When most people think about eating better or losing weight, they think about
how restrictive they need to be and what to say no to. When you focus on what you
cant have, its no wonder you feel deprived and irritable! I take the opposite
approach and concentrate on what you can say yes to.
Sure, there are foods you have to cut back on if you want to lose weight. Most
of us cant down pizza and milk shakes all day without the extra calories showing
up on our tummies or thighs. But food is not an enemy. Food is a wonderful, delicious, sensuous part of life, and it doesnt have to stop being so just because youre
eating healthfully.
I help people discover all the great foods they can say yes to. When I talk about
the ideal diet, I frame it in terms of what types of foods to eat rather than what
foods to avoid. An ideal diet provides you with a wide variety of nutritious, delicious foods that you enjoy. Its a diet you can maintain because you like what youre
eating, not a diet you have to force yourself to stick to. (See Appendix B on page
292 for a sample weeks healthyand deliciousideal diet.)
Dont confuse an ideal diet with a perfect diet. Theres no such thing
as a perfect diet! In fact, people who constantly strive for the perfect diet often
become obsessive about food and eating, which can be just as unhealthy and
destructive as ignoring the way you eat.
In my wellness plan, there are no forbidden foods, but there are foods that you
should eat rarely or occasionally. You dont have to vow that youll never have choc-
12
introduction
olate cake again in order to make useful changes in your eating patterns. Instead
of grouping foods and our eating patterns associated with them into extreme
categoriesall or nothing, good or badI find it helps to categorize foods into
three groups:
usuallyfoods you should base your diet on, and the foods you can
freely say yes to. Fruits, vegetables, whole grains, legumes, nuts, lean
proteins, healthy oils, and low-fat dairy products are all Usually foods.
sometimesfoods you can sometimes say yes to, like refined grains,
higher-fat meats, and sugary foods.
rarelyfoods that you should only rarely say yes tojunk food, candy,
fatty meats, and high-fat desserts. Yes, they can still be a part of a
healthy diet. But they should be indulgences, not for every day.
The nutritional component of my 12-Week Wellness Plan doesnt force you to
suddenly change the way youre currently eating. Instead, youll focus on one skill
at a time, from learning the optimal timing for your meals to gradually incorporating the best foods into your lifethe foods that will help keep you slim, healthy,
and energized. There are 65 recipes; plus all the tips along the way will give you all
the tools you need to change successfully.
Finally, I offer you a way of eating, not a diet. As I see it, a diet is something
you go on until you lose weight and then you go off it. It is a losing (or should I say
regaining?) mentality. To lose weight for good and to be optimally healthy, you
need to make changes you can live with. My plan allows you to make small changes
in the way youre eating now that will add up to better nutrition, more energy, and
weight loss over the long haul.
getting fit
Eating well is only one part of the picture. You also have to be physically active to
stay slim, feel your best, and live healthier. Many people moan and groan when I
say this, because they have forgotten how good it actually feels to move with
regularity.
Ask any dedicated exerciser why he or she does it, and answers will vary. It
helps me maintain my weight. I can leave the stressors of the day behind at the
gym. Exercise gives me more energy. It helps keep me healthy. But one of the
most common reasons is a simple oneIt makes me feel good.
introduction
13
changes in your diet, activity level, and lifestyle, you can change the way you eat,
move, and feelwithout having to suffer, without needing expensive equipment
or special foods, and without feeling overwhelmed.
I take a three-pronged approach. Im a dietitian and professional cook, but
my focus is on more than just food and nutrition. I look at nutrition, fi
tness, and
wellness as a three-legged stool. Each leg supports the others, and all are necessary for a balanced life.
In the chapters that follow, youll learn how to make small changes in these
three areas of your life. Youll be introduced to my 12-Week Wellness Plan, which
gives you all the tools you need, including 65 recipes, to help you change your
life. Each week sets out specific small changes in the way you eat, the way you
move, and the way you live and explains how to make the change as well as why it
will benefit you. By progressing in bite-size chunks and building on what you did
before, youll find that eating, exercising, and living more healthfully is easier, and
more delicious than you thought.
eating well
When most people think about eating better or losing weight, they think about
how restrictive they need to be and what to say no to. When you focus on what you
cant have, its no wonder you feel deprived and irritable! I take the opposite
approach and concentrate on what you can say yes to.
Sure, there are foods you have to cut back on if you want to lose weight. Most
of us cant down pizza and milk shakes all day without the extra calories showing
up on our tummies or thighs. But food is not an enemy. Food is a wonderful, delicious, sensuous part of life, and it doesnt have to stop being so just because youre
eating healthfully.
I help people discover all the great foods they can say yes to. When I talk about
the ideal diet, I frame it in terms of what types of foods to eat rather than what
foods to avoid. An ideal diet provides you with a wide variety of nutritious, delicious foods that you enjoy. Its a diet you can maintain because you like what youre
eating, not a diet you have to force yourself to stick to. (See Appendix B on page
292 for a sample weeks healthyand deliciousideal diet.)
Dont confuse an ideal diet with a perfect diet. Theres no such thing
as a perfect diet! In fact, people who constantly strive for the perfect diet often
become obsessive about food and eating, which can be just as unhealthy and
destructive as ignoring the way you eat.
In my wellness plan, there are no forbidden foods, but there are foods that you
should eat rarely or occasionally. You dont have to vow that youll never have choc-
12
introduction
olate cake again in order to make useful changes in your eating patterns. Instead
of grouping foods and our eating patterns associated with them into extreme
categoriesall or nothing, good or badI find it helps to categorize foods into
three groups:
usuallyfoods you should base your diet on, and the foods you can
freely say yes to. Fruits, vegetables, whole grains, legumes, nuts, lean
proteins, healthy oils, and low-fat dairy products are all Usually foods.
sometimesfoods you can sometimes say yes to, like refined grains,
higher-fat meats, and sugary foods.
rarelyfoods that you should only rarely say yes tojunk food, candy,
fatty meats, and high-fat desserts. Yes, they can still be a part of a
healthy diet. But they should be indulgences, not for every day.
The nutritional component of my 12-Week Wellness Plan doesnt force you to
suddenly change the way youre currently eating. Instead, youll focus on one skill
at a time, from learning the optimal timing for your meals to gradually incorporating the best foods into your lifethe foods that will help keep you slim, healthy,
and energized. There are 65 recipes; plus all the tips along the way will give you all
the tools you need to change successfully.
Finally, I offer you a way of eating, not a diet. As I see it, a diet is something
you go on until you lose weight and then you go off it. It is a losing (or should I say
regaining?) mentality. To lose weight for good and to be optimally healthy, you
need to make changes you can live with. My plan allows you to make small changes
in the way youre eating now that will add up to better nutrition, more energy, and
weight loss over the long haul.
getting fit
Eating well is only one part of the picture. You also have to be physically active to
stay slim, feel your best, and live healthier. Many people moan and groan when I
say this, because they have forgotten how good it actually feels to move with
regularity.
Ask any dedicated exerciser why he or she does it, and answers will vary. It
helps me maintain my weight. I can leave the stressors of the day behind at the
gym. Exercise gives me more energy. It helps keep me healthy. But one of the
most common reasons is a simple oneIt makes me feel good.
introduction
13
the usually/sometimes/rarely
food lists
usually These foods should be the backbone of your daily diet. Aim to get most of
your daily servings from this group.
vegetables
Any vegetablefresh, frozen, or
low-sodium canned (but not fried or in
cream sauces)
fruits
Fruitfresh, frozen (unsweetened), or
canned in natural juice (not sweetened
syrup)
whole grains and starchy vegetables
Whole-grain bread, whole-grain rolls,
whole wheat bagels
Whole-grain, low-sugar cold breakfast
cereals (Shredded Wheat, Bran Flakes,
Cheerios, etc.)
Whole-grain, low-sugar hot breakfast
cereals (oatmeal, Wheatena, brown rice
cereal, etc.)
Whole-grain, low-fat crackers (Wasa
Crispbread)
Whole-grain pasta, brown rice, whole
wheat couscous, bulgur, quinoa,
buckwheat
Whole wheat or corn tortillas
Whole wheat pretzels, air-popped
popcorn
Potatoes, sweet potatoes, corn
seafood, meat, poultry, and eggs
Seafoodany fish or shellfish not on the
Sometimes or Rarely list. (Women who are
pregnant, may become pregnant, or
are nursing, and small children should eat

up to 12 ounces of fish a week total.)
Poultryturkey breast, lean or extra-lean
ground turkey, skinless chicken breast
Beefeye of round, top sirloin, top loin
(strip) steak, 95% lean ground beef
Porktenderloin, loin, extra-lean ham
Game meatsvenison, ostrich, buffalo
Egg whites
beans, soy, nuts, and seeds

Any beans, lentils, black-eyed peas, split
peas, chickpeas
Soysoy milk, tofu, tempeh, miso
Nutswalnuts, almonds, pistachios,
hazelnuts, pecans, macadamia nuts,
peanuts
Seedspumpkin seeds, sunflower seeds,
sesame seeds, flaxseed
Peanut butter, almond butter, other nut
butters
low-fat dairy
Skim and 1% low-fat milk
Low-fat plain yogurt
Low-fat cottage cheese
Low-fat buttermilk
healthy fats and oils
Olive oil, flaxseed oil, canola oil, peanut
oil, safflower oil, walnut oil
sometimes
These foods are more processed, contain more added sugar,

and/or more saturated fat and cholesterol than those on the Usually list, but they are
fine to include in your diet in moderation. Aim to have no more than three servings
from this list per day.
vegetables
Coleslaw and other vegetable salads with
creamy dressings
Vegetables with cream sauces (creamed
spinach)
Vegetable juice
Lambsirloin, shank, shoulder

PorkCanadian bacon, regular ham
Whole eggs
dairy
Whole milk
Full-fat cottage cheese
Full-fat and/or heavily sweetened yogurt
Part-skim mozzarella and ricotta cheeses
Reduced-fat sour cream, reduced-fat cream
cheese
fruits
Coconut
100% fruit juice
grains and starchy vegetables
Breads, rolls, and bagels made with refined
(white) flour
Cold cereals that are not whole-grain
Crackers that are not whole-grain
Biscuits, pancakes, waffles
White rice, regular pasta
Granola bars, reduced-calorie muffins
Baked chips
fats
Vegetable oil, corn oil, sesame oil,
grapeseed oil
Mayonnaise

Seafoodbluefish, North American lobster,
orange roughy, fresh tuna, canned albacore/
white tuna. (Women who are pregnant, may
become pregnant, or are nursing, and small
children should limit these fish to no more
than 6 ounces of the 12 ounces total per
week.)
Poultrychicken breast with skin, chicken leg
with skin, skinless chicken thigh, skinless duck
breast, poultry sausage
Beeftop round, chuck shoulder pot roast,
brisket (flat half) tenderloin, flank steak,
T-bone steak (all trimmed of fat), 90% lean
ground beef
sweets
Honey, maple syrup, molasses, agave
High-quality dark chocolate
Lower-calorie cookies and cakes, such as fig
bars, gingersnaps, graham crackers, biscotti,
angel food cake
Frozen yogurt, ice milk, fruit bars, fruit
sorbets
continues
14
introduction
introduction
15
the usually/sometimes/rarely
food lists
usually These foods should be the backbone of your daily diet. Aim to get most of
your daily servings from this group.
vegetables
Any vegetablefresh, frozen, or
low-sodium canned (but not fried or in
cream sauces)
fruits
Fruitfresh, frozen (unsweetened), or
canned in natural juice (not sweetened
syrup)
whole grains and starchy vegetables
Whole-grain bread, whole-grain rolls,
whole wheat bagels
Whole-grain, low-sugar cold breakfast
cereals (Shredded Wheat, Bran Flakes,
Cheerios, etc.)
Whole-grain, low-sugar hot breakfast
cereals (oatmeal, Wheatena, brown rice
cereal, etc.)
Whole-grain, low-fat crackers (Wasa
Crispbread)
Whole-grain pasta, brown rice, whole
wheat couscous, bulgur, quinoa,
buckwheat
Whole wheat or corn tortillas
Whole wheat pretzels, air-popped
popcorn
Potatoes, sweet potatoes, corn
Seafoodany fish or shellfish not on the
Sometimes or Rarely list. (Women who are
pregnant, may become pregnant, or
are nursing, and small children should eat

up to 12 ounces of fish a week total.)
Poultryturkey breast, lean or extra-lean
ground turkey, skinless chicken breast
Beefeye of round, top sirloin, top loin
(strip) steak, 95% lean ground beef
Porktenderloin, loin, extra-lean ham
Game meatsvenison, ostrich, buffalo
Egg whites
beans, soy, nuts, and seeds

Any beans, lentils, black-eyed peas, split
peas, chickpeas
Soysoy milk, tofu, tempeh, miso
Nutswalnuts, almonds, pistachios,
hazelnuts, pecans, macadamia nuts,
peanuts
Seedspumpkin seeds, sunflower seeds,
sesame seeds, flaxseed
Peanut butter, almond butter, other nut
butters
low-fat dairy
Skim and 1% low-fat milk
Low-fat plain yogurt
Low-fat cottage cheese
Low-fat buttermilk
healthy fats and oils
Olive oil, flaxseed oil, canola oil, peanut
oil, safflower oil, walnut oil
sometimes
These foods are more processed, contain more added sugar,

and/or more saturated fat and cholesterol than those on the Usually list, but they are
fine to include in your diet in moderation. Aim to have no more than three servings
from this list per day.
vegetables
Coleslaw and other vegetable salads with
creamy dressings
Vegetables with cream sauces (creamed
spinach)
Vegetable juice
Lambsirloin, shank, shoulder

PorkCanadian bacon, regular ham
Whole eggs
dairy
Whole milk
Full-fat cottage cheese
Full-fat and/or heavily sweetened yogurt
Part-skim mozzarella and ricotta cheeses
Reduced-fat sour cream, reduced-fat cream
cheese
fruits
Coconut
100% fruit juice
Breads, rolls, and bagels made with refined
(white) flour
Cold cereals that are not whole-grain
Crackers that are not whole-grain
Biscuits, pancakes, waffles
White rice, regular pasta
Granola bars, reduced-calorie muffins
Baked chips
fats
Vegetable oil, corn oil, sesame oil,
grapeseed oil
Mayonnaise

Seafoodbluefish, North American lobster,
orange roughy, fresh tuna, canned albacore/
white tuna. (Women who are pregnant, may
become pregnant, or are nursing, and small
children should limit these fish to no more
than 6 ounces of the 12 ounces total per
week.)
Poultrychicken breast with skin, chicken leg
with skin, skinless chicken thigh, skinless duck
breast, poultry sausage
Beeftop round, chuck shoulder pot roast,
brisket (flat half) tenderloin, flank steak,
T-bone steak (all trimmed of fat), 90% lean
ground beef
sweets
Honey, maple syrup, molasses, agave
High-quality dark chocolate
Lower-calorie cookies and cakes, such as fig
bars, gingersnaps, graham crackers, biscotti,
angel food cake
Frozen yogurt, ice milk, fruit bars, fruit
sorbets
continues
14
introduction
introduction
15
rarely These foods are highly processed and/or have a lot of saturated fat, trans
fat, and refined sugar. Aim for five servings or fewer from this list per week.
vegetables
Fried or battered and fried vegetables
fruits
Fruit drinks or cocktails
Fruit canned in syrup
Packaged baked goods and crackers made
with hydrogenated or partially hydrogenated
vegetable oil (avoid entirely or strictly limit)
Heavily sweetened cold cereals and bars
Fried chips
French fries, fried potatoes
Full-fat muffins made with white flour
seafood, meat, and poultry
Seafoodking mackerel, shark, swordfish,
tilefish (Strictly limit. Women who are
pregnant, may become pregnant, or are
nursing, and small children should avoid
these fish entirely.)
PoultryChicken thigh or wing, with skin,
85% lean ground turkey, chicken or duck liver
Beef85% lean ground beef, corned beef,
short ribs, prime rib, calfs liver
Porkpork ribs, pork butt, pork shoulder
Processed meatshot dogs, bologna,
salami, regular sausage, bacon
dairy
Full-fat cheeses
Heavy cream, whipped cream
Full-fat sour cream
Crme frache
Cream cheese
16
introduction
fats
Butter
Coconut oil
Lard
Margarine and vegetable shortening (avoid
entirely unless trans fatfree)
sweets
Granulated/white sugar, brown sugar
Candymost commercial candy bars
Pies, cakes, cookies, doughnuts, pastries
Ice cream
When youre in good physical shape, activity does feel good. Dancers, runners, yoga devotees, weight lifters, and dedicated walkers all experience a mental
and physical lift from exercise. This feeling, sometimes called a r unners high, creates an emotional boost and a positive sense of well-being.
Yet you neednt be a dedicated athlete to experience this joy of movement.
Watch children playing: they run for the fun of it, jump in the air because it feels
good. Somewhere between early childhood and teenage years, though, most
of us begin to lose the spontaneous joy of this experience and settle down to a
lifetime of using our bodies only when we need them, which in our push-button,
technology-driven world isnt very often.
But our bodies are meant to move! Just because modern life has become more
sedentary doesnt mean we have to be. When exercise is a healthy habit, youll
notice a difference. Youll feel more energetic, more alert, and more alive. Regular
exercise strengthens your immune system, builds stronger muscles and bones,
and improves your cardiovascular health, reducing your risk of heart attacks and a
slew of other conditions. It changes the way your body looks and the way you feel
about your bodynot just your physical appearance but your capabilities, as well.
It reduces anxiety, eases depression, and elevates mood.
If you havent been in good physical shape since grade school, it can be tough
getting started. Ive found that most people have similar excuses (oops, I mean
reasons) when it comes to not exercising. I dont have time! is the number
one reason; Im too tired follows close on its heels. I think, though, that a major
obstacle is that people start out and usually dont exercise regularly enough or
long enough for it to begin to feel good to them. They never get over the initial
hump to make exercise a part of their lives.
Many people begin aggressively and then find that the inevitable soreness and
fatigue provides them with the perfect excuse they need to give up exercise . . .
until next years New Years resolutions roll around. But if you start slowly and proceed gradually, you begin to see and feel the results, and those results become
your incentive to make activity a priority. Let me tell you, I am not always gung-ho
to work out. I sometimes have to drag myself to the gym or out for a walk. But
no matter how much Id rather stay in bed, knowing from experience how a little
exercise brings me to life and how it keeps me feeling good in my jeans somehow
gets me going.
Even if youve been a dedicated couch potato for as long as you can remember,
Ill help you make exercise happen in your own life. The fitness component of the
12-Week Wellness Plan is easy, doable, accessible, and well-rounded. It includes
all three elements of a comprehensive fitness programstrength, flexibility, and
cardiovascular exercise.
introduction
17
rarely These foods are highly processed and/or have a lot of saturated fat, trans
fat, and refined sugar. Aim for five servings or fewer from this list per week.
vegetables
Fried or battered and fried vegetables
fruits
Fruit drinks or cocktails
Fruit canned in syrup
Packaged baked goods and crackers made
with hydrogenated or partially hydrogenated
vegetable oil (avoid entirely or strictly limit)
Heavily sweetened cold cereals and bars
Fried chips
French fries, fried potatoes
Full-fat muffins made with white flour
seafood, meat, and poultry
Seafoodking mackerel, shark, swordfish,
tilefish (Strictly limit. Women who are
pregnant, may become pregnant, or are
nursing, and small children should avoid
these fish entirely.)
PoultryChicken thigh or wing, with skin,
85% lean ground turkey, chicken or duck liver
Beef85% lean ground beef, corned beef,
short ribs, prime rib, calfs liver
Porkpork ribs, pork butt, pork shoulder
Processed meatshot dogs, bologna,
salami, regular sausage, bacon
dairy
Full-fat cheeses
Heavy cream, whipped cream
Full-fat sour cream
Crme frache
Cream cheese
16
introduction
fats
Butter
Coconut oil
Lard
Margarine and vegetable shortening (avoid
entirely unless trans fatfree)
sweets
Granulated/white sugar, brown sugar
Candymost commercial candy bars
Pies, cakes, cookies, doughnuts, pastries
Ice cream
When youre in good physical shape, activity does feel good. Dancers, runners, yoga devotees, weight lifters, and dedicated walkers all experience a mental
and physical lift from exercise. This feeling, sometimes called a r unners high, creates an emotional boost and a positive sense of well-being.
Yet you neednt be a dedicated athlete to experience this joy of movement.
Watch children playing: they run for the fun of it, jump in the air because it feels
good. Somewhere between early childhood and teenage years, though, most
of us begin to lose the spontaneous joy of this experience and settle down to a
lifetime of using our bodies only when we need them, which in our push-button,
technology-driven world isnt very often.
But our bodies are meant to move! Just because modern life has become more
sedentary doesnt mean we have to be. When exercise is a healthy habit, youll
notice a difference. Youll feel more energetic, more alert, and more alive. Regular
exercise strengthens your immune system, builds stronger muscles and bones,
and improves your cardiovascular health, reducing your risk of heart attacks and a
slew of other conditions. It changes the way your body looks and the way you feel
about your bodynot just your physical appearance but your capabilities, as well.
It reduces anxiety, eases depression, and elevates mood.
If you havent been in good physical shape since grade school, it can be tough
getting started. Ive found that most people have similar excuses (oops, I mean
reasons) when it comes to not exercising. I dont have time! is the number
one reason; Im too tired follows close on its heels. I think, though, that a major
obstacle is that people start out and usually dont exercise regularly enough or
long enough for it to begin to feel good to them. They never get over the initial
hump to make exercise a part of their lives.
Many people begin aggressively and then find that the inevitable soreness and
fatigue provides them with the perfect excuse they need to give up exercise . . .
until next years New Years resolutions roll around. But if you start slowly and proceed gradually, you begin to see and feel the results, and those results become
your incentive to make activity a priority. Let me tell you, I am not always gung-ho
to work out. I sometimes have to drag myself to the gym or out for a walk. But
no matter how much Id rather stay in bed, knowing from experience how a little
exercise brings me to life and how it keeps me feeling good in my jeans somehow
gets me going.
Even if youve been a dedicated couch potato for as long as you can remember,
Ill help you make exercise happen in your own life. The fitness component of the
12-Week Wellness Plan is easy, doable, accessible, and well-rounded. It includes
all three elements of a comprehensive fitness programstrength, flexibility, and
cardiovascular exercise.
introduction
17
Ive made things easy by providing a program designed for anyone who hasnt
exercised before or is coming back to working out after a long period of inactivity.
(But, as with any exercise program, please get your doctors okay before you start.)
And if youre a regular exerciser, you can use this framework and tweak it to make
it challenging enough for you, as well.
Best of all, you can start at a level thats well within reach and build on what
youve done before so that, as your body becomes fitter, youre ready for each new
step and challenge as the weeks go by. Moving more isnt only about exercising
its about beginning to make movement a part of your life. Ill help you change your
mind-set and your approach so that youre leading an active life.
feeling good
The third component of the wellness program is often overlooked by fitness-minded
people. They realize it is important to eat better and move their bodies more, but
theyre surprised when I tell them there is one more key factorto examine their
lives to determine the biggest stressors, and figure out ways to reduce or eliminate
them.
You can eat well and exercise regularly, but if you ignore your mental health
and emotional well-being, you wont feel good. Learning how to manage stress is
an integral part of this program, as is mindfulness, which Ill discuss in a moment.
While stress has as many definitions as there are individuals, in medical terms it
describes your bodys response to events or actions that it perceives as threatening. You may have heard of the fight or flight response: our ancestors had to be
physiologically equipped to deal with stressors such as encountering a predator.
When they sensed fear, their breathing and heart rate increased, and their heart
pumped more blood to their muscles to prepare the body to respond. Adrenaline
and other hormones were produced to prepare the person to either battle the
predator or flee. After the initial threat was encountered, the bodys systems would
return to normal.
Today, though were unlikely to run into a saber-toothed tiger on the commute to work, our bodies are still programmed the same way. Events that scare or
worry or anger us produce this stress response, where breathing becomes faster
and shallower, heart rate and blood pressure increase, and stress hormones like
adrenaline and cortisol surge. The problem is that stress for many people becomes
chronic, or constant, which affects us both physically and emotionally.
Ill show you how to reduce stress in your day-to-day life. Beating daily stress
can have a significant effect on your eating habits, too. Stress often compels people
to skip meals, overeat, and/or eat lots of sugary, fatty foods. Also, researchers are
18
introduction
finding that being subject to chronic stress affects hormones that make you more
likely to gain weight around your middle and may make it harder to shed pounds.
Thats one of the reasons I want you to do more than look at what you put into
your body and do to your body. I want you to reflect on how you cope with stress.
For example, when I was in private practice, I worked with a lot of people who
were emotional eatersthey turned to food when they were angry, upset, lonely,
depressed, or anxious. As their nutritionist, I helped them cope with stress and
other difficult feelings, and that helped with their eating, as well. Im not a psychologist, but sometimes emotional issues are what I call connecting points between
nutrition, fitness, and wellness. Youre overeating because youre stressed, and you
rely on food to calm your nerves. When you learn how to manage your stress better, you also eat better; if you can cope with some of those underlying reasons, it
frees you up to look at food a different way.
But the third part of my program is about more than managing stress, too.
Its about becoming more aware of your life, what makes you happy, and taking
steps to enhance your happiness. Wellness is about nurturing yourself and your
relationships, because ultimately thats one of the keys to your health and happiness. Self-esteem, adequate sleep, and supportive, happy relationships contribute
to health just as much as eating right and exercising. Giving your body a chance to
rest and repair, maintaining good relationshipsa sense of connectedness in your
lifeand having a sense of purpose all help you stay healthy, maintain your weight,
and prevent disease just as exercise and eating well do.
My plan has three elementsnutrition, fitness, and lifestylethat are all interconnected. Becoming more emotionally healthy and reducing stress will make it
easier for you to make smarter food choices and make you more likely to stick with
your fitness routine. And when you work out regularly, you feel better about yourself and about your body, which helps with your overall happinessand makes you
more likely to want to eat better because you want to give your body the fuel it
needs. Each element supports the others.
If youre unhappy with the shape of your body or the size of your thighs, its
natural to turn to a diet or exercise program in search of the results you want. But
true fitness comes from integrating body, mind, and spirit. If you focus only on your
external self, your life will feel empty. Its only by honoring your inner self and
developing a healthy balance that youll feel truly fulfilled.
how to use this book

This book is designed to walk you through small changes over the space of 12
weeks. Each week I provide small, specific action steps in the three core wellness
introduction
19
Ive made things easy by providing a program designed for anyone who hasnt
exercised before or is coming back to working out after a long period of inactivity.
(But, as with any exercise program, please get your doctors okay before you start.)
And if youre a regular exerciser, you can use this framework and tweak it to make
it challenging enough for you, as well.
Best of all, you can start at a level thats well within reach and build on what
youve done before so that, as your body becomes fitter, youre ready for each new
step and challenge as the weeks go by. Moving more isnt only about exercising
its about beginning to make movement a part of your life. Ill help you change your
mind-set and your approach so that youre leading an active life.
feeling good
The third component of the wellness program is often overlooked by fitness-minded
people. They realize it is important to eat better and move their bodies more, but
theyre surprised when I tell them there is one more key factorto examine their
lives to determine the biggest stressors, and figure out ways to reduce or eliminate
them.
You can eat well and exercise regularly, but if you ignore your mental health
and emotional well-being, you wont feel good. Learning how to manage stress is
an integral part of this program, as is mindfulness, which Ill discuss in a moment.
While stress has as many definitions as there are individuals, in medical terms it
describes your bodys response to events or actions that it perceives as threatening. You may have heard of the fight or flight response: our ancestors had to be
physiologically equipped to deal with stressors such as encountering a predator.
When they sensed fear, their breathing and heart rate increased, and their heart
pumped more blood to their muscles to prepare the body to respond. Adrenaline
and other hormones were produced to prepare the person to either battle the
predator or flee. After the initial threat was encountered, the bodys systems would
return to normal.
Today, though were unlikely to run into a saber-toothed tiger on the commute to work, our bodies are still programmed the same way. Events that scare or
worry or anger us produce this stress response, where breathing becomes faster
and shallower, heart rate and blood pressure increase, and stress hormones like
adrenaline and cortisol surge. The problem is that stress for many people becomes
chronic, or constant, which affects us both physically and emotionally.
Ill show you how to reduce stress in your day-to-day life. Beating daily stress
can have a significant effect on your eating habits, too. Stress often compels people
to skip meals, overeat, and/or eat lots of sugary, fatty foods. Also, researchers are
18
introduction
finding that being subject to chronic stress affects hormones that make you more
likely to gain weight around your middle and may make it harder to shed pounds.
Thats one of the reasons I want you to do more than look at what you put into
your body and do to your body. I want you to reflect on how you cope with stress.
For example, when I was in private practice, I worked with a lot of people who
were emotional eatersthey turned to food when they were angry, upset, lonely,
depressed, or anxious. As their nutritionist, I helped them cope with stress and
other difficult feelings, and that helped with their eating, as well. Im not a psychologist, but sometimes emotional issues are what I call connecting points between
nutrition, fitness, and wellness. Youre overeating because youre stressed, and you
rely on food to calm your nerves. When you learn how to manage your stress better, you also eat better; if you can cope with some of those underlying reasons, it
frees you up to look at food a different way.
But the third part of my program is about more than managing stress, too.
Its about becoming more aware of your life, what makes you happy, and taking
steps to enhance your happiness. Wellness is about nurturing yourself and your
relationships, because ultimately thats one of the keys to your health and happiness. Self-esteem, adequate sleep, and supportive, happy relationships contribute
to health just as much as eating right and exercising. Giving your body a chance to
rest and repair, maintaining good relationshipsa sense of connectedness in your
lifeand having a sense of purpose all help you stay healthy, maintain your weight,
and prevent disease just as exercise and eating well do.
My plan has three elementsnutrition, fitness, and lifestylethat are all interconnected. Becoming more emotionally healthy and reducing stress will make it
easier for you to make smarter food choices and make you more likely to stick with
your fitness routine. And when you work out regularly, you feel better about yourself and about your body, which helps with your overall happinessand makes you
more likely to want to eat better because you want to give your body the fuel it
needs. Each element supports the others.
If youre unhappy with the shape of your body or the size of your thighs, its
natural to turn to a diet or exercise program in search of the results you want. But
true fitness comes from integrating body, mind, and spirit. If you focus only on your
external self, your life will feel empty. Its only by honoring your inner self and
developing a healthy balance that youll feel truly fulfilled.
how to use this book

This book is designed to walk you through small changes over the space of 12
weeks. Each week I provide small, specific action steps in the three core wellness
introduction
19
whole-grain rotini
with tuscan kale
Serves 6 Turn a kale salad into an entre by adding
whole-grain pasta. Tossing the pasta with the kale
softens the vegetable enough, while it retains a
toothsome freshness.
1 pound whole-grain rotini or fusilli

cup pine nuts
3 tablespoons extra-virgin olive oil
2 large garlic cloves, thinly sliced
1 bunch ( pound) lacinato (aka Tuscan) kale or tender
regular kale, stems and center ribs discarded
2 tablespoons red wine vinegar
teaspoon salt, plus more to taste
teaspoon freshly ground black pepper, plus more to
taste
cup grated Parmesan cheese
1. Bring a large pot of water to a boil. Add the pasta and cook
according to the directions on the package.
2. Meanwhile, toast the nuts in a small dry skillet over a

medium-high heat, stirring frequently, until golden brown and
fragrant, about 3 minutes. Transfer the nuts to a small dish.
Put the oil and the garlic in the same skillet and heat over
a medium-low heat until the garlic is just golden, about 3
minutes. Remove from the heat.
3. Slice the kale leaves very thin and place them in a large
bowl. When the pasta is done, drain it, and, while it is still hot,
add to the kale along with the garlic and oil, vinegar, pine nuts,
salt, pepper, and Parmesan cheese. Toss well to combine. Serve
warm or at room temperature.
wild rice salad

Serves 8 Wild rice is a protein-rich whole grain; three
species are native to North America, and one is found in
China. It has a delicious, nutty flavor and hearty, chewy
texture that blends well with more tender brown rice.
Enjoy this dish as a side with grilled or roasted meats or
with a green salad as a vegetarian entre.
cup wild rice

cup brown rice
1 cup chopped walnuts
cup dried cranberries
cup chopped fresh flat-leaf parsley
cup chopped scallion
2 tablespoons balsamic vinegar
1 teaspoon Dijon mustard
1 garlic clove, minced (optional)
1. Bring 2 cups of water to a boil in a medium saucepan with

a tight-fitting lid. Stir in the wild rice and brown rice, reduce
the heat to low, cover, and cook for 45 minutes, or until all the
water is absorbed.
2. Preheat the oven to 400F. Spread the walnuts in a single

layer on a baking tray and toast for 5 minutes.
3. Transfer the cooked rices to a large mixing bowl. Stir in the

toasted nuts, cranberries, parsley, and scallion.
4. In a medium bowl, whisk together the oil, vinegar, mustard,
and garlic, if using. Pour over the rice mixture. Stir to combine.
Serve chilled or at room temperature.
Calories 216; Fat 13.5 g (Sat 1.4 g, Mono 3.9 g, Poly 7.5 g); Protein 5.2 g; Carb 20.6 g;
Fiber 2.9 g; Chol 0 mg; Sodium 19 mg
Calories 420; Fat 15g (Sat 2g, Mono3.6g, Poly 4.3g); Protein 14g; Carb 63g; Fiber
10g; Chol 5mg; Sodium 270mg
182
week 8
183
tilapia with
greek-style herb
sauce
scallop and
asparagus saut with
lemon and thyme
A perfect example of how much of a breeze it can

be to whip up flavorful, healthfully prepared fish. It is on
the table impressing everyone in less than 10 minutes.
With this recipe in your arsenal, you are one

pan and 10 minutes away from a flavorful, elegant
meal anytime. The scallops release a lot of liquid when
cooked, so by simmering them covered with the shallots
and thyme you wind up with a delicate, fragrant broth
to spoon over rice or dip your bread into.
Serves 4

1 teaspoon finely grated lemon zest
1 tablespoons fresh lemon juice
teaspoon dried oregano
8 teaspoon salt, plus an additional 8 teaspoon
8 teaspoon freshly ground black pepper, plus an
additional 8 teaspoon
2 tablespoons chopped fresh flat-leaf parsley leaves
Cooking spray
4 (5-ounce) tilapia filets
1. Preheat the broiler. In a small bowl, whisk together

2tablespoons of the oil, the lemon zest, lemon juice, oregano,
1 8 teaspoon of salt, and 1 8 teaspoon of pepper. Stir in the
parsley.
2. Spray a baking sheet or broiling pan with cooking spray.
Place the fillets on it, and then brush each fillet on both sides
with the remaining tablespoon of oil. Season each fillet with
1 8 teaspoon each of salt and pepper. Broil on high, 4 inches
from the flame, until the fish is no longer translucent and flakes
easily with a fork, about 5 minutes.
3. Place the fish on a serving plate and spoon the sauce

over it.
Calories 230; Fat 13 g (Sat 2.5 g, Mono 8.2 g, Poly 1.7 g); Protein 29 g; Carb 1 g;
Fiber 0 g; Chol 70 mg; Sodium 220 mg
212
Serves 4
2 tablespoons olive oil

cup diced shallots
1 tablespoon chopped fresh thyme leaves
2 teaspoons finely grated lemon zest
1 bunch of asparagus (about 1 pound), trimmed and
cut on the bias into 1-inch pieces
1 pounds bay scallops, rinsed and patted dry
2 tablespoons fresh lemon juice
teaspoon salt
teaspoon freshly ground black pepper
1. Heat the oil in a large skillet over medium-high heat (youll

need a lid, too, to cover it later). Add the shallots and cook
until they soften, about 2 minutes. Add the thyme, lemon zest,
and asparagus, and cook, stirring, until the asparagus softens
slightly, about 1 minute.
2. Stir in the scallops, cover, reduce the heat to medium,

and cook, stirring occasionally, until the scallops are opaque
and the asparagus is crisp-tender, 4 to 5minutes. Drizzle with
lemon juice and season with salt and pepper. Serve with the
accumulated juices.
Calories 220; Fat 8 g (Sat 1 g, Mono 5 g, Poly 1.2 g); Protein 27 g; Carb 10 g;
Fiber 3 g; Chol 45 mg; Sodium 380 mg
week 9
213

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contents

The Walking Plan 42

Breathing for Relaxation 51

Before You Begin the

Subtracting Additives 165

Go with the Grain 192

Walking with Purpose 67

The Optimal Eating Pattern 82

Managing Your Time 89

Family Ties 224

You Are What You Drink 99

You Made It! 289

A New Food Group: Nuts, Seeds,

Better Sleep 110

Reconnecting with Friends 244

The Skinny on Fat 121

Keep It Lean 256

The Color of Health:

Dairy Done Right 277

The Halfway Point 158

The Walking Plan 42

Breathing for Relaxation 51

Before You Begin the

Subtracting Additives 165

Go with the Grain 192

Walking with Purpose 67

The Optimal Eating Pattern 82

Managing Your Time 89

Family Ties 224

You Are What You Drink 99

You Made It! 289

A New Food Group: Nuts, Seeds,

Better Sleep 110

Reconnecting with Friends 244

The Skinny on Fat 121

Keep It Lean 256

The Color of Health:

Dairy Done Right 277

The Halfway Point 158

Cuban-Style Black Beans 30

Mango-Raspberry Ice Pops 162

Spiced Almonds 229

Lemon Pepper Chicken 31

Poached Pears in Red Wine Sauce 163

Lentil Soup 230

Linguini with Shrimp 32

Watermelon-Mint Flavored Water 97

Yellow Curry Dip 164

Stir-Fried Chinese Cabbage with Tofu 231

Honey Mustard Salmon 33

Ginger Green Iced Tea 98

White Chili 232

Delightful Dressings, Dips,

Citrus-Ginger Dressing 116

Creamy Cauliflower Soup 56

Balsamic Vinaigrette 117

Savory Butternut Squash Soup 57

Mustard-Dill Sauce 117

Vegetable Soup with Pesto 58

Creamy Honey Walnut Spread 118

BananaPeanut Butter Smoothie 76

Roasted Tomato Sauce 120

The Pleasure of Produce: