Small Changes: A Rules-Free Guide to Add More Plant-Based Foods, Peace and Power to Your Life

by Alicia Witt

Ditch the labels and embrace positive, healthy practices for eating, exercising, and living an authentic life--your way! You don’t have to overhaul your whole life to be healthier and happier--every small change can make a big difference. Deciding to improve your health, your consciousness, and the world can seem so overwhelming that you don’t know where to begin. When you head down one path, you might face criticism for “not doing it right” or “not following the rules.” Sometimes, all you need to do is make a few small changes to chart your course to a healthier life that’s authentically you. Author and actor Alicia Witt isn’t here to dole out lists of dos and don’ts, but she is here to show how adopting the “small changes philosophy” allows you to find balance, eat healthier, and feel better physically and emotionally. She also invites you into her adventurous life, both on and off the set, in stories infused with candor and humor. In Small Changes, Alicia helps you learn how Regardless of what you want to improve, Small Changes will help you find your way and teach you how small changes can usher in larger changes--and transform your life.

Genres: Nonfiction, Health, Self Help, Biography, Food, Cookbooks

288 pages, Hardcover

Published October 5, 2021

About the author

Actor, singer-songwriter and author Alicia Witt has been acting since the age of 7, when she made her debut in David Lynch’s sci fi classic Dune. She was most recently seen in I Care A Lot on Netflix, starring Rosamund Pike and Dianne Wiest; other recent credits include Netflix’s Orange Is The New Black as Zelda; along with The Walking Dead, Supernatural, ABC’s Nashville, FOX’s The Exorcist, and Showtime’s 3rd season of David Lynch’s Twin Peaks. Films include Two Weeks’ Notice, Last Holiday, The Upside of Anger, Mr. Holland’s Opus, Urban Legend, Four Rooms, 88 Minutes, Urban Legend and Vanilla Sky.

Alicia is well known to Hallmark Channel audiences for her Christmas movies, beginning with 2013’s A Very Merry Mixup; her eighth annual holiday film for the network, Christmas Tree Lane, which she produced, wrote the story for, and featured two of Witt’s original Christmas songs, was released for the 2020 holiday season.

Witt co-produced her new album, 2021's The Conduit, with Jordan Lehning and Bill Reynolds in Nashville TN, where she resides; the single Chasing Shadows spent 5 weeks on the Billboard Top 30 radio charts. A classically trained former competitive pianist, Alicia's music has been described as 'sharply personal, boldly melodic pop originals in the Carole King/Billy Joel vein' (Philadelphia Inquirer).

Alicia has performed her original piano-driven pop music all over the world, including at the renowned Grand Ole Opry. Alicia has also opened for Ben Folds Five, Rachel Platten, and Jimmy Webb, to name a few. Her 2018 release, 15000 Days, was produced by Grammy-winning producer Jacquire King. Witt’s previous album, Revisionary History, was produced by Ben Folds and was described as ‘Grey Seal era Elton John, an alt-universe Fiona Apple, and a film noir chanteuse notching her nights in cigarette burns on the fallboard' (NASHVILLE SCENE).

Alicia’s music has been heard in numerous TV shows and movies over the past 10 years, including her ironic Christmas song ‘I’m Not Ready for Christmas’, which was featured in her Hallmark Christmas movie of the same name.

Witt adds author to her resume with Small Changes, out October 5 2021 from Harper Horizon. The book is an inspiring, welcoming and simple yet effective guide to health, happiness and sustainable living. Instead of promoting a rigid diet, Small Changes will instead offer readers a stress-and-judgment-free approach for enacting easy, incremental changes across all areas of life.

Other significant roles include Showtime’s House of Lies, NBC’s Friday Night Lights, CBS’ The Mentalist and NBC’s Law & Order: Criminal Intent. She spent 4 years on the CBS hit show Cybill and has also appeared on the HBO series The Sopranos, CBS’s Two and a Half Men, Ally McBeal, and David Lynch’s original Twin Peaks.

Reviews

[Brittany Connolly · Rating 3 out of 5]

I appreciate the concepts in this book. Alicia seems like a likable person and I do think there are some words of wisdom here. However, I also had a hard time really digging in because I didn’t feel the ideas were new. She titled the book “Small Changes” but then suggests veganism, which I can tell you is a huge thing to try and implement. She does say something to the effect of “even if you don’t want to be vegan, there are many delicious ways of adding more vegetables” but it still was a bit diet-cultureish. Her chapters about spirituality and tips and tricks for being happier and more productive were good. I wish she hadn’t started with food.

Also in the beginning she tells a story about a cat scratching her face and that being a pivotal change in her life, and I understand as an actress looks are important but it sounded trivial to me. I am a cancer survivor and my life is defined by a very different line in the sand,, which made that a hard lens to look through. My story doesn’t negate hers, but I think people with serious trauma may have a hard time looking to her for advice.

I found the name dropping and all the talk of being on sets and lots of descriptions of every movie or show she has been in a little cringy. I know that’s her life perspective so I tried to honor that point of view while reading; but it missed the mark for me. It felt like she was shouting “Even though you’ve never heard of me, I promise I’m a real actor who knows real famous people and has been on real shows!”

In the end I found some of her advice practical for everyday people and I wanted to like the book. It was just not revolutionary for me. Like many wellness books, I took a couple nuggets that suit my life and let the rest fall away. I appreciate the publisher giving me an advanced copy in exchange for a review.

[Ren · Rating 2 out of 5]

I had high hopes for this book. As someone who actually eats a vegan diet already, I was saddened to see the author calling herself vegan and telling other to as well when they still consume animal products. I believe we all make our own choices, but claiming to be vegan while still eating eggs, salmon and honey just confuses everyone. She even says at one point that if someone can't give up bacon, be a vegan who eats bacon. Um, no. Just don't call yourself vegan, please. You're making it harder for those of us who are.

Aside from my issues with her false claims, the author is also anti-carb, very into supplements and does things like massaging her stomach before eating to "prep" it for digestion. I love the encouragement to make changes at your own pace as this is usually more sustainable, but I just can't get on board with most of her ideas here... not to mention the name dropping. Yes, we know you're an actress. Got it. I did chuckle at her suggestion to not watch too much tv... interesting coming from a woman who makes her living making tv movies. Later she goes on and on about others in her industry getting botox and other procedures done and how unique faces are more interesting and she wishes they would just age gracefully... then discusses her own eye surgery in her mid-30s and keeps her outings often for later. 🙄

Thanks to Harper Horizon and NetGalley for the eARC in exchange for my honest review.

[Katie · Rating 2 out of 5]

The book was peppered with Alicia's positivity. "You can do it!" She was very encouraging and making sure you knew that you can indeed make these small changes. And she made sure that it was very clear that sometimes making big changes all at once doesn't work, and that making small baby steps are okay! Somewhere along the line, though, the book became hard for me to read and I really had to force myself to finish. Maybe it's because I don't relate to the author at all, and don't agree with many things that she puts forth in the book? I appreciate that she is trying to make everyone feel comfortable, but there were things I just couldn't get past, and for that reason just couldn't enjoy the book.

Thanks to NetGalley for an advanced copy in exchange for my honest opinion.

[LAMONT D · Rating 2 out of 5]

You have to admire a person that has survived the world of acting and being in the public-eye not only to thrive but to be comfortable in who she is and what she believes in. There is a lot of information in the book about foods, nutrition, etc. that I have no idea if it is accurate or not but it is there for you to study and apply to your life as needed. She touches most of the aspects of her life from the physcial part to the mental, spiritual and emotional well-being. It you are bent towards eating more plant-based foods than this is the book for you becaue it appears to be very practical and helpful in getting you started in that direction (it is just not for me).

[Michelle · Rating 4 out of 5]

Alicia Witt is an actress who I first enjoyed on Cybill and currently enjoy in Hallmark Christmas movies. I’ve seen a few of her movies throughout the years. I was interested mostly in the part of this book that might offer the fun Hollywood stories but interested in the recipes too. Would it be easy to incorporate more meat free meals? I’d be game for that. The promise of that also being easy sounded good too.

Reading this book felt very conversational. It felt friendly and positive. I wasn’t 100% interested in every section, I skimmed over the journaling section.

There are good messages to take away from this book. Requesting food that you want to eat shouldn’t make you feel high maintenance. Alicia tries to go with the flow by going to restaurants her friends like that aren’t vegan and piecing together meals she can eat there too.

In the middle of reading this book, I took a long road trip. We stopped at a 7-11 that had absolutely nothing but packaged foods. This book had gotten into my head and I was standing there thinking, what would Alicia eat here that’s moderately healthy and filling? I’m absolutely sure she wouldn’t have gotten the Poptarts that I got. Anyway, it puts the idea into your head.

I liked her stories about her career and her pets.
She sounds like a really nice, really positive person.

I found the recipe format a little confusing and there wasn’t a single picture in this book of food or anything else. But I read an ARC and I think it’s very possible that they will add pictures to this book before it’s officially released. I hope so, I think they’d be a great addition.

I think the important reminder with this book, the key really, is that making small changes at is the way to go. You don’t have to turn vegan or take up yoga or journaling after reading this book, but it reminds me that some foods I really enjoy are also really good for me. I am making my grocery list and I am adding more chickpeas, avocado and fresh spinach to my fridge and pantry. I love these things and they’re good for me, I should have them on hand so that I eat them more often.

I also found two recipes that I’d like to try, one is a chickpea version of tuna salad and one is a fresh spinach salad with some unique toppings.

I also find it amusing that Alicia carries a can of beans in her purse for emergencies. Once you learn that, you’ll never forget it, right?

I got to read an early ebook edition from NetGalley. Thanks!

[Reading Our Shelves · Rating 4 out of 5]

Full review at: https://readingourshelves.com/2021/10...

There are only a handful of chapters here, but they are each pretty substantial. In the first one, she recounts her history and career. That part was fun, honestly, even though I knew parts of it already. She also gets into her philosophy of making small changes over time.

As the full title implies, Witt is vegan – or, as she admits, mostly vegan. But she comes back often to the idea that if you do have a thing that you love, or can’t give up – don’t live in constant guilt over it. It’s not worth beating yourself up over. I like this part of her philosophy.

This book has a lot about food in it, but it also touches on other subjects including exercise, beauty products, having pets, journaling, and just going with the flow in general.

While I do like her approach from a mental standpoint, there are some things that didn’t sit right with me. For example, she repeatedly recommends gluten-free alternatives – but really, no one needs to be gluten-free unless they have an allergy. (I get the feeling that, for Witt, it’s more about cutting the carbs in general than the actual gluten in them.) She also advocates giving your pets “human grade” pet food. If you are into getting high-end pet food because your dog or cat likes it, go for it. But human-grade has always felt like one of those marketing/labeling ploys to me.

There are a bevy of recipes in the back, and gorgeous pictures of the finished products. (I feel like there is a zero percent chance my attempts would come out looking like these – but if you love ogling food pictures, these are worthy!)

[Natalie Nicole · Rating 5 out of 5]

So wild to read an early copy of this book by @AliciaWitty. I've loved her performances through the years in Mr. Holland's Opus, Two Week's Notice, Nashville and others. But it's funny, I never realized she got a role I auditioned for in Cybill.
.
They'd auditioned their way through all the blondes to play Cybill Shepherd's teen daughter until they'd finally started auditioning the brunettes and redheads. I remember the sides included curse words and others at the audition in the midwest balking at them and reading them clearly never having said them before. My approach was recognizing it was a role, not me, so I probably gave it a little too much fervor to be honest. I never wound up watching the show but knowing Alicia was cast I'll have to hunt up episodes.
.
Keep an eye out for this book that delves into simple ways to eat better, bring stress reducing practices like yoga into your regular routine, and offers reminders that small opportunities can lead to large outcomes. I can't tell you how appropriate it feels that I lost the role to a classically trained musician who loves playing piano, but preferred acting to music, while I was an actress who preferred music and piano ballads who found my path to a voting Grammy membership and 14 solo albums. Eventually we land where we're supposed to land.

#SmallChanges #AliciaWitt Releasing October 5th. @NetGalley #NetGalley

#Bookstagram #Book #bookcover #booklife #bookgeek #bookstack #bookshelves #bookrecommendations #tagify_app #bookslover #bookstagrammers #bookstagramer #booksofinsta #booksandcoffee #bookslovers

[Laney Estel · Rating 4 out of 5]

✨ The Title/Cover Draw:
I recognized the author from a few movies and the premise really appealed to me. Thanks to Harper Horizon and @netgalley for letting me read this ahead of publication.

💜 What I liked:
This book is truly accessible, breaking down the small ways you can make positive changes for yourself. It is supportive and insightful about how to improve your lifestyle without being overwhelming. I was especially appreciative about how the author “forgives” you by not condemning the instances where you might cheat on the plan. To be honest, this is not a diet, but a way to make a difference in yourself just one step at a time.

😱 What I didn’t like:
The recipes in the back of the book, while truly helpful, did not totally appeal to me. But I am a picky eater, so they will definitely work for others. Some of the product suggestions were a little out of my price range also. That being said, you can certainly find alternatives based on her suggestions.

🚦 My face at the end: 😊

💭 5 Reasons to Read:
1. Mindful thoughts
2. A new way of thinking about food
3. Clear guidelines
4. Advice on eating out
5. Body wholeness



🕧 Mini-Summary:
Actress and musician Alicia Witt shares her view on how to make small, but significant changes to your way of living.

I voluntarily read and reviewed an advanced copy of this book. All thoughts and opinions are my own. Received from Netgalley.

[Melody · Rating 4 out of 5]

This will be very much a mileage may vary book but if you're considering it at all you're probably an Alicia Witt fan already and just on that count (especially in its audio form, with a sprinkling of her music between each chapter) it's not disappointing. Content-wise I adored the autobiographical elements as I really didn't know a lot about Alicia's real life etc (and it even gave me a few pointers as to movies of hers I've somehow missed - as well as reminding me that a Cybill rewatch is long overdue). The plant-based food and wellness chapters contain a lot of information that wasn't new to me as I began that journey myself a few years ago and read a number of books with the same info… however, I still appreciated the reminder of what works (everything she says her made sense to me) and why I should get back on that train (having slowly fallen off it over the years) - also, her clear voice will make it a lot easier to put on again as background to keep those ideas resonating in the future. At the same time, the "small changes" theme and just the whole of Alicia's spirit and message is woven deeply through those and all of the book giving it a more unified feeling than I expected. I can't wait to get into the recipes etc. This was a really joyous experience.

[Vibeke Hiatt · Rating 3 out of 5]

For the past six months or so, I've been trying to find ways to change my diet and relationship with food. When I heard about this book, it sounded like a good resource. Part memoir and part lifestyle book, Alicia Witt's book stands out as a unique guide. She is honest and candid about her health journey. It's always stronger when the author actually lives the lifestyle they promote.

What this book lacks is a broader perspective. Although Witt stresses that the suggestions she gives can be tailored to suit your needs, only a vegan, gluten-free diet is shown. I would have liked to see the experiences of people with differing, but also successful diets, expressed. Also, as a mother of four young children, the money and time I have to devote to food and meals doesn't line up with the author's.

Of the food books I've read in the past months, my favorite has been Fear-Free Food: How to ditch dieting and fall back in love with food by Nicola Jane Hobbs. Small Changes offers some good inspiration, but I doubt I'll be using its ideas as more than just suggestions.

[Mark · Rating 5 out of 5]

This was a fun book to read because of the myriad of elements all brought together to make it something unique. Like the author herself, the book was multi-faceted, intriguing and complex. I enjoyed the mashup of personal memoir with lifestyle choices, and, in particular the fact that big things can be accomplished by taking them in small steps and, as the title suggests, through small changes.

Something else I enjoyed were the author's use of lyrics as chapter headers (or, in the audiobook, brilliantly read by Witt), snippets of those songs.

I have already purchased this book in hardcover for myself (the hardcover is for quick and easy lookup for recipes/etc - the audio to enjoy the read while I was out exercising, walking the dogs, or doing other chores) and as a gift for two friends who enjoy reading cookbooks, and, in particular cookbooks that come with additional layers and stories. And I'll likely buy it for others who I know will appreciate it and be able to reap those benefits in a unique personal a la carte style way.

[Kayla · Rating 3 out of 5]

The parts in the beginning where she describes life on set and being an actress we’re cringy to me. (I’m selfish like that okay, I just want a help book to be about help.) Once she started talking a little more about food, then about becoming vegan, the book became a lot more interesting to me. I thought it made sense when she said she was fifteen and cooking ground beef that as she dumped it into the pan, it didn’t seem that different from her own body materials if they were ground up. Whoa! When I read that I thought, yeah, I shouldn’t be eating meat either. Ugh. None of us should. I’m going to try to stop. As the rest of the book continued I especially enjoyed the part about journaling since I am obsessed with that now, constantly writing and leave a pen everywhere I’ll be, even in the car. I read her book lightly a second time to make sure I didn’t miss anything since I have to read pretty quickly these days to get any book completed.

[Jim Welke · Rating 4 out of 5]

I really enjoyed the book. Alicia is not afraid to drop the names of the products she uses and the companies she supports. Hopefully, some of those businesses provided her with a few free samples. She doesn't just say she uses a specific product, she also explains how it affects her skin or her body.

The book is easy to read and the author provides some great ideas on how to improve the quality of your life, using small steps, or changes, over a period of time. I have not tried any of her recipes but, I'm looking forward to it. She really is dedicated to the vegan lifestyle and she offers an easy-to-follow exercise program anyone can start. I have enjoyed watching Alicia in TV shows and Hallmark movies, she's straightforward and honest in discussing things that have happened to her in her personal life and her professional one.

[Connie · Rating 5 out of 5]

I was drawn to this book by the title, and after reading the blurb, I knew this was something I really wanted to read. After plowing through a lot of health information recommending a whole foods diet, I thought reading Alicia Witt's personal experiences might be helpful. And I wasn't wrong there.

I loved reading about Alicia's own journey to becoming a vegan--most of the time. One of the best pieces of advice she offers is to allow yourself to enjoy those things you absolutely love now and then. For her, it's salmon and eggs; I've been enough diets to see this as a very valuable piece of advice.

Throughout the book, she recommends substitutions for meat that she has found to be good, and even shares recipes. I consider this book to be a good resource for people like me.

[Caroline 'relaxing with my rescue dogs' · Rating 5 out of 5]

I had recognised this actor from various movies and tv series and was interested. The book is divided into various groups which is unusual but I did enjoy it and it worked for me.

To start with her history was interesting and mixing it up from a later section - how she got her animals was so sweet.

The recipes were interesting and okay to follow.
I liked the way she described how to change recipes when out and about positively, am going to try that when I feel secure enough to go to restaurants.
I liked how she become nearly fully vegan as not quite there yet but interested.

I was given an advance copy by netgalley and the publishers but the review is entirely my own.

[Jamie · Rating 5 out of 5]

In her book Small Changes, an inspiring guide to health and living, Alicia Witt encourages readers to make small changes in all areas of life that can result in big transformations. Along with recipes, advice, and exercise tips, Witt includes entertaining stories from her health journey and her career that complement the message of the book: be kind to yourself and give yourself the freedom to make lifestyle changes one small step at a time. I highly recommend this insightful, delightful book for anyone who cares about health and balance in life.

[Robin | TheWanderingReader · Rating 3 out of 5]

Small Changes by Alicia Witt reads very much like a mash-up of a lifestyle magazine, celebrity memoir, and plant-based recipe book.
I think any reader could take away at least a few nuggets of worthwhile information or ideas from this book, but I’d recommend it more to anyone who is already a fan of Witt’s film/tv roles or music, as it contains many tidbits about her life and philosophy.
Those looking specifically for a book focused on wellness and/or plant-based diets may be disappointed.
Thank you to NetGalley and the publisher for an e-ARC in exchange for an honest review.

[David Petersen · Rating 3 out of 5]

I actually would give this 3.5 stars. It definitely has a bent towards Women with all the beauty and health tips. I really enjoyed her story. She has definitely led an interesting life. I also appreciated the concept of small changes to make big differences and often Hard rules can backfire. She was able to show classy ways to advocate for yourself in all kinds of situations. Lots of her advice just didn't resonate with me that much. I'm glad I listened to it but I don't know that I would really recommend it to others

[Kimberly · Rating 3 out of 5]

Good read with a nice mix of personal details about the author and her career as an actress with motivational ways to incorporate healthy changes in your own lifestyle. It has a collection of recipes at the end that are very inventive, but not really anything that I would likely make with all of those special ingredients. While I am looking to make better choices, not fully ready for a vegetarian or vegan diet. Plan to try some of the exercise workouts.

[Markie · Rating 4 out of 5]

Overall, a great lifestyle manual for the health conscious. Alicia explores food, mindfulness, and fitness. I liked how she incorporated her experience in blockbuster movies and shows in her book. Nothing earth shattering here, but this book can help motivate the reader in his/her/their wellness journey.

[Annie · Rating 4 out of 5]

I gave this book 3.5 but rounded it to 4 stars. Much of Alicia Witt's approach to healthy eating and living is basic and obvious (like eating whole foods, reducing consumption of meat, meditating, and exercising). But it's an easy listen and Alicia has a soothing voice. It's like listening to episodes of a podcast.

[Stefanie Raines · Rating 1 out of 5]

Her voice got on my nerves so bad it was impossible to enjoy and hard to finish (only finished it because it was part of my 2024 reading challenge.) If you are thinking of a lifestyle change to include a more plant based diet, this may be a book for you. I was hoping for a more well-rounded "small changes" book and am not looking to eat more plant based options. So, this book was not for me.

[Kacey/Kris · Rating 5 out of 5]

Being able to incorporate more plate based foods in my diet is wonderful and this book helps to be able to do it. I love that she also incorporates yoga and which ones to do. The pictures of the positions help immensely. I devoured this book in one day. Highly recommend it.

[Melisa Buie · Rating 3 out of 5]

Really enjoyed this book but … take it with a grain of salt!

Witt’s science leaves a lot to be desired. She w doesn’t recommend ‘electromagnetic waves’ to heat your food but she regularly uses electromagnetic waves to treat her skin (laser). I laughed out loud!

[Bethany · Rating 3 out of 5]

Decent guide for beginners to the lifestyle/people looking to add plant-based foods into their life. Personally, I didn't learn anything new... except that Alicia Witt is apparently an incredible piano player!

[Rhonda Lomazow · Rating 4 out of 5]

Alicia Witt has written a guide to living a healthier happier life by making small changes.She shares her own life story opening up her choices..Found many valuable tips.#netgalley #smallchanges.

[Jaime Barfield · Rating 3 out of 5]

Full of helpful tips and thoughts on taking better care of yourself without beating yourself up to do it. Would definitely recommend!

[Bryan Harris · Rating 1 out of 5]

A glossy, insubstantial attempt by an actress to start a side hustle as an influencer. If you or someone you know is in the market for a practical vegan cookbook, buy VEGANOMICON instead.

[Dawn · Rating 4 out of 5]

Actress and musician Alicia Witt has written a practical guide to implementing healthy choices based on her own experiences, including as a burgeoning home farmer in Nashville. She incorporates stories from her life, an insider's look into her chosen industries, and comes across as authentic and likeable.