The Little Book of Game Changers: 50 Healthy Habits for Managing Stress & Anxiety

by Jessica Cording MS, RD, CDN, INHC

Overview

Dietician and health coach Jessica Cording provides anyone burdened with stress and anxiety with the encouragement to make life-changing iprovements one small step at a time.

For anyone burdened by stress and anxiety, just the thought of trying to make a positive life change can feel utterly overwhelming. Wanting to live a healthier life may sound easy, but what about the time needed for meal prepping? What about the added meal plan costs to your budget? Do you have to wake up at dawn to take that meditation class? When you are surrounded by stress, it’s all too easy to completely derail yourself . . . with more stress. Life is hard enough—the road to a stress-free life should feel easy!

Dietitian and health coach Jessica Cording is here with one simple solution: focus on healthy living for your real life. Just like you, she doesn’t have time for a step-by-step plan or a one-size-fits-all, gimmicky solution to all your stress- or anxiety-related health and wellness problems.

Cording’s short, simple, no-nonsense advice will help you make healthy choices to improve your eating habits, sleep, energy levels, mentality, and exercise routines. These 50 mind, body, and spirit hacks will dial down the drama and find workable ways to nurture health and wellness when life gets real.

Cording’s insight and experience will have you laughing, rolling your eyes along with her, and exclaiming “Aha!” more than once. This book is for anyone and everyone who wants to chill the heck out and feel a little—or a lot—better. Watch out health and wellness goals—we’re coming at you with some game changers!

Product Details

ISBN-13:	9781632280688
Publisher:	Start Publishing LLC
Publication date:	01/14/2020
Edition description:	Not for Online ed.
Pages:	330
Sales rank:	671,154
Product dimensions:	5.00(w) x 7.00(h) x 0.40(d)
Age Range:	3 Months to 18 Years

About the Author

Jessica Cording, MS, RD, CDN, INHC is a registered dietitian, health coach, and author with a passion for helping people simplify their wellness routine and build sustainable healthy habits. Through her writing, consulting, public speaking, and counseling, she works with individuals, corporations, and the media to help make drama-free healthy living approachable and enjoyable. She is the author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety and the upcoming The Farewell Tour: A Caregiver’s Guide To Stress Management, Sane Nutrition, and Better Sleep (Viva Editions).

She also runs the Drama-Free Healthy Living podcast and has recorded guided meditations for Simple Habit. She also has created educational content for CARAVAN Wellness. Cording is a part of the mindbodygreen Collective and a frequent contributor to media outlets such as Forbes, SHAPE, and more. Additionally, a big believer in the mental and physical benefits of exercise, she is a certified Pilates mat instructor.

Table of Contents

Introduction xi

Check Your "Vitals" xv

Mind 1

Tune into Your Inner Voice 3

Embrace Routine 13

Schedule Yourself In 21

What Holds You Back? Identify Your Barriers 27

The Power of Intention 33

Set Aside Daily Worry Time 41

Take a Tech Break. Seriously 45

Remind Yourself of What's Going Well 51

Keep a Money Journal 57

Reward Yourself 63

Say "No" 67

Visualize "Happy" 71

Aromatherapy 73

Change Your Passwords: Thoughts Become Things 77

Body 87

Hanger Management 101 89

Want to Trust Your Gut? Take Care of It 95

Eat to Beat Stress 105

Don't Fear Fat 113

Easy Ways to Up Your Protein Intake 121

How to Tell "Good Carbs" from "Bad Carbs" 129

How to Break Up with Added Sugar 135

The Overthink-Proof Plate 141

Find Your Sweet Spot with Caffeine 145

The Power of a Food-Mood Journal 151

How to Turn Mealtimes into a Chance to De-Stress 155

5 Ways to Create a Meal Plan You Can Stick To 161

Meal Prep Hacks to Streamline Your Cooking 165

Healthy Snack Hacks 169

Do I Really Need to Eat Breakfast? 173

Healthier Lunch, Made Easy 177

What to Eat (and Avoid) for a Good Night's Sleep 179

Hydrate Like It's Your Side Hustle 189

See Success Beyond the Scale 193

Make Exercise Part of Your Stress-Management Routine 199

Turn Your Own Dial: How to Tap into Your Motivation 203

Find Your Go-To Pre- and Post-Workout Snacks 209

How to Make Time for Fitness in Your Day 217

The Best Workout Is the One You'll Actually Do 219

Find a Sunscreen You Love 229

Spirit 235

Have a Loneliness Game Plan 237

Find a Moment of Peace in the Middle of a Hectic Day 243

Have a Go-To Cleansing Ritual 247

Rewrite the Script 251

Oracle Cards for Skeptics 257

Decode Your Dreams 261

Work Meditation into Your Day 265

Let Go of Food Guilt 273

Lose the Labels 279

Break That Pattern. You Know the One 283

Embrace the Magic of Decluttering 289

So Now What? 295

Acknowledgments 297

Endnotes 299

Editorial Reviews

"Full of tips that'll help you conquer all of life's biggest stressors, The Little Book of Game Changers is one of the most unforgettable life-changing resources you'll ever come across. Cording has mastered the art of serving up relatable and easy to digest tips juxtaposed with her years of experience and professional background. You'll feel like you're spending an afternoon with a dear friend who has the power to change your life and your most stubborn habits." - Jen Glantz, author of Always a Bridesmaid (For Hire)--Jen Glantz

"Jessica draws upon multiple disciplines and experts to bring you a comprehensive guidebook. Though the title states it's a little book, it's chock-full of tools and tips to help you eat better and stress less. After the first read, you'll be flipping through this often to stay centered and on track!" - Samantha Cassetty, MS, RD, nutrition and wellness expert, contributor to Sugar Shock!--Samantha Cassetty, MS, RD

"Jessica's book is perfect for anyone (a.k.a. everyone) who wants to live a healthier life, mentally, physically, and spiritually. It achieves the perfect balance of delivering actionable advice while being fun to read." - Elana Lyn Gross, journalist and author of What Next: Your Five-Year Guide to Life after College?--Elana Lyn Gross

"This is a must-read for anyone looking to implement positive, healthy, and sustainable change into their everyday life. Jessica's blend of short, sweet, and actionable advice makes this the ultimate newbie's wellness guide." - Jason Wachob, founder & co-CEO, mindbodygreen--Jason Wachob

"We all want the hack to happy. And it has arrived! My fellow healer, Jessica Cording, has created the perfect little, self-care book with big, game-changing wellness ideas. Her tips and tricks help you listen to your emotions and trust your gut as well as address the food-mood-gut health connection. Creating new healthy habits and healing your emotional state is as much a part of healing as incorporating fermented foods into your diet and making sure you do keto right! You'll find practical ideas on how to craft a healthy lifestyle throughout this well-appointed book."--Dr. Vincent Pedre, Functional Medicine Certified Practitioner; bestselling author of Happy Gut--Dr. Vincent Pedre

From the Publisher

We all want the hack to happy. And it has arrived! My fellow healer, Jessica Cording, has created the perfect little, self-care book with big, game-changing wellness ideas. Her tips and tricks help you listen to your emotions and trust your gut as well as address the food-mood-gut health connection. Creating new healthy habits and healing your emotional state is as much a part of healing as incorporating fermented foods into your diet and making sure you do keto right! You'll find practical ideas on how to craft a healthy lifestyle throughout this well-appointed book.”—Dr. Vincent Pedre, Functional Medicine Certified Practitioner; bestselling author of Happy Gut

Dr. Vincent Pedre

"Full of tips that'll help you conquer all of life's biggest stressors,The Little Book of Game Changers is one of the most unforgettable life-changing resources you'll ever come across. Cording has mastered the art of serving up relatable and easy to digest tips juxtaposed with her years of experience and professional background. You'll feel like you're spending an afternoon with a dear friend who has the power to change your life and your most stubborn habits." - Jen Glantz, author of Always a Bridesmaid (For Hire)

Jen Glantz

"Jessica's book is perfect for anyone (a.k.a. everyone) who wants to live a healthier life, mentally, physically, and spiritually. It achieves the perfect balance of delivering actionable advice while being fun to read." - Elana Lyn Gross, journalist and author of What Next: Your Five-Year Guide to Life after College?

Elana Lyn Gross

"Jessica draws upon multiple disciplines and experts to bring you a comprehensive guidebook. Though the title states it’s a little book, it’s chock-full of tools and tips to help you eat better and stress less. After the first read, you’ll be flipping through this often to stay centered and on track!" - Samantha Cassetty, MS, RD, nutrition and wellness expert, contributor to Sugar Shock!

Samantha Cassetty

"This is a must-read for anyone looking to implement positive, healthy, and sustainable change into their everyday life. Jessica's blend of short, sweet, and actionable advice makes this the ultimate newbie's wellness guide." - Jason Wachob, founder & co-CEO, mindbodygreen

Jason Wachob