Most Popular Books by Melissa Urban

Whole30 menus and recipes for everyday social occasions from birthday parties to baby showers, movie night, tailgating, and more Since 2009, millions of people have changed their health, habits, and relationship with food with the Whole30. With four Whole30 cookbooks and thousands of free recipes, it''s never been easier to make Whole30 meals at home, but navigating social gatherings can feel daunting. You can honor your health commitments while enjoying time with family and friends, and this book shows you exactly how. The Whole30 Friends & Family is packed with recipes for all of life''s special moments, from birthdays to baby showers, barbecues to brunches. All of the recipes are Whole30 compliant, designed to mix and match to create the perfect menu whether you''re hosting or contributing a dish as a guest. And in true Whole30 style, the recipes are creative, colorful, and so flavorful that your guests will never miss the added sugar. Each menu includes everything you need for the perfect gathering: snacks, dips, shareable bites, main courses, sides, and festive drinks. The Whole30 Friends & Family will show you how to navigate gatherings, provide tips and tricks to make every social situation a success, and offer full menus for special occasions like dinner parties, date night, and friendsgiving. These fun, creative meals will make social gatherings a breeze and let you effortlessly share your Whole30 experience with those you love.

NEW YORK TIMES BESTSELLER FROM THE CO-FOUNDER OF THE WHOLE30 • End resentment, burnout, and anxiety—and reclaim your time, energy, health, and relationships. “Melissa Urban shows the way forward with clarity, vulnerability, and humor.”—Gretchen Rubin, author of Life in Five Senses Melissa Urban has helped millions of people transform their relationship with food. Now, in this powerful and practical guide, she shows how boundaries—clear limits you set to protect your energy, time, and health—are the key to feelings of security, confidence, and freedom in every area of your life. In her famously direct and compassionate style, Urban offers: • 130+ scripts with language you can use to set boundaries with bosses and co-workers, romantic partners, parents and in-laws, co-parents, friends, family, neighbors, strangers—and yourself • Actionable advice to help you communicate your needs with clarity and compassion • Tips for successfully navigating boundary guilt, pushback, pressure, and oversteps • Techniques to create healthy habits around food, drink, technology, and more User-friendly and approachable, The Book of Boundaries will give you the tools you need to stop justifying, minimizing, and apologizing, leading you to more rewarding relationships and a life that feels bigger, healthier, and freer. ONE OF THE BEST BOOKS OF THE YEAR: Mindful

NEW YORK TIMES BESTSELLER • The new and improved Whole30 program, featuring an updated approach to food freedom, the Original and Plant-Based programs, and over 100 new recipes Do you struggle with cravings, blood sugar regulation, inflammation, fatigue, digestive issues, pain, or other symptoms? The Whole30 can help you discover the foods that are holding you back—in just 30 days. Since 2009, the Whole30 program has helped millions of people radically transform their health, habits, and relationship with food and discover lasting food freedom. Grounded in nutrition and behavior-change science and fifteen years of clinical evidence, the Whole30 program has been praised by countless doctors and dietitians and is supported by thousands of glowing testimonials. Inspired by her community, the newest research, and the ever-changing food landscape, Whole30 co-founder Melissa Urban has expanded the program to be even more accessible, supportive, and effective. In The New Whole30, you’ll find completely updated rules, language, and success strategies for every phase of your journey. The book now includes two different programs, each with its own guidelines, resources, and recipes: the Original Whole30 (for omnivores) and the Plant-Based Whole30 (for vegans, vegetarians, or anyone exploring a plant-based diet). You’ll also find more than 100 all-new recipes plus some updated Whole30 favorites, all of which are 100 percent gluten-free, grain-free, dairy-free, and free of added sugar. In her signature direct and empathetic style, Urban distills more than a decade of expert knowledge and experience into the essential resource for Whole30 alumni and first-timers alike. The New Whole30 is sure to be your ultimate guide to success.

“Melissa Urban ajuda você a descobrir quais são as suas necessidades e propõe roteiros para se expressar com clareza.” — Lori Gottlieb, autora de Talvez você deva conversar com alguém "Ao estabelecer seus limites com uma linguagem clara e gentil e respeitar os dos outros, você fica mais confiante para identificar suas necessidades e pedir que os outros as respeitem. Isso ajuda você a preservar sua energia, seu tempo e sua saúde.” — Melissa Urban Você é do tipo que sempre cede para evitar conflitos? Seus relacionamentos andam desequilibrados? Gostaria de saber dizer não de um jeito educado, mas eficiente? Tem se sentido exausto e sobrecarregado? Se você respondeu sim a alguma dessas perguntas, precisa estabelecer alguns limites. Melissa Urban ensina que limites são a chave para se tornar uma pessoa mais livre, ter boa saúde mental, aumentar sua energia, melhorar a produtividade e conquistar relações mais plenas e felizes em todas as áreas da vida. Este livro mostra o caminho. Nele você encontrará: • Mais de 130 roteiros baseados em conversas reais para demarcar os limites com chefes e colegas de trabalho, parceiros amorosos atuais e ex, pais e familiares, amigos, vizinhos — e até com você mesmo • Ideias para comunicar suas necessidades com clareza e compaixão • Técnicas para neutralizar a culpa por dizer não a outras pessoas e demandas • Conselhos para se relacionar de um jeito saudável com comida, álcool e tecnologia.

¿Sientes a menudo que tus relaciones son unilaterales o desequilibradas? ¿Te parece que siempre cedes para que las cosas salgan bien? Si has respondido afirmativamente a alguna de estas preguntas, es que necesitas establecer algunos límites. Desde el lanzamiento del programa de bienestar más vendido de EE.UU., Whole30, Melissa Urban ha enseñado a millones de personas cómo establecer hábitos saludables y manejar con éxito las exigencias de los demás. Ella sabe de primera mano que establecer límites es clave para mantener la seguridad, la confianza y la libertad en cada área de nuestra vida y en El libro de los límites nos ofrece, mediante ejemplos y múltiples consejos, las herramientas que necesitamos para dejar de justificarnos, proteger nuestro tiempo y nuestra energía, y lograr una vida más libre llena de relaciones más satisfactorias.

ΜΠΕΣΤ ΣΕΛΕΡ ΤΩΝ NEW YORK TIMES Κανείς δεν θα μαντέψει τα όριά σου, εσύ θα τα θέσεις και θα απαιτήσεις να τα σεβαστούν. Τα όρια δεν λένε στους άλλους τι να κάνουν, τους λένε όμως τι θα κάνεις εσύ. Ένας πρακτικός οδηγός με περισσότερα από 130 σενάρια για να βρεις τα λόγια και τις τεχνικές ώστε να θέσεις όρια στις σχέσεις σου: με αφεντικά και συναδέλφους, συντρόφους, συγγενείς, φίλους, γείτονες, αγνώστους και τον εαυτό σου. Το απαραίτητο βιβλίο για να πάψεις να δικαιολογείς και να απολογείσαι, αλλά επιτέλους να κερδίσεις μια ζωή πιο υγιή και ελεύθερη. Χάρη στις διασκεδαστικές ιστορίες και την εμπειρία της συγγραφέα, θα καταφέρεις να αναγνωρίσεις τις ανάγκες σου, να βρίσκεις τις σωστές λέξεις για να επικοινωνήσεις αλλά και τα εφόδια για να μεταμορφώσεις τις σχέσεις σου και την αυτοεκτίμησή σου. ΕΓΡΑΨΕ Ο ΤΥΠΟΣ Στα καλύτερα βιβλία της χρονιάς. Mindful Ένας χρήσιμος οδηγός με εύστοχα παραδείγματα και σωστή καθοδήγηση. Publishers Weekly Απαραίτητο ανάγνωσμα για όλους μας. BJ Fogg, συγγραφέας Ένα βιβλίο με στρατηγικές και συμβουλές για να συνδεόμαστε με τους συνανθρώπους μας, να διαφυλάττουμε την ηρεμία μας και να χαιρόμαστε τη ζωή μας. Ellen Vora, ψυχίατρος, συγγραφέας Αν είστε από εκείνους που δεν χαλάνε χατίρι ή αν προέχει για εσάς η διευκόλυνση των άλλων εις βάρος της δικής σας, τότε χρειάζεστε τη Melissa Urban και αυτό το βιβλίο. Σας βοηθάει να αναγνωρίσετε τις ανάγκες σας, σας δίνει τις σωστές λέξεις για να επικοινωνήσετε με αποτελεσματικό τρόπο, αλλά και τα εφόδια για να μεταμορφώσετε τις σχέσεις σας, την αυτοεκτίμηση και την αυτοπεποίθησή σας. Sara Kuburic, συγγραφέας

Llega a España la dieta que se ha convertido en un fenómeno mundial gracias a su propuesta: deja de contar calorías y hacer deporte. Como la dieta Dukan, la dieta Whole30 aboga por un cambio radical en la alimentación que permite transformar tu cuerpo en solo un mes. Este libro, que ha vendido más de dos millones de ejemplares en Estados Unidos, apuesta por un programa revolucionario, rápido y eficaz para adelgazar, fortalecer y cambiar de arriba abajo tus hábitos, permitiéndote mejorar tu salud, autoestima y felicidad. Es un libro práctico, que aúna rigor científico, explicaciones generales y recetas. Un método que se puede seguir paso a paso y que nos enseñará qué alimentos ingerir, cómo y cuándo cocinarlos y de qué manera combinarlos. Inspirada en la paleodieta, Whole30 potencia la ingesta de proteína y reduce al máximo los carbohidratos. No obstante, su éxito radica en que sus recetas son sabrosas y fáciles de hacer.

Una poderosa y práctica guía para establecer límites que nos muestra cómo priorizar nuestras necesidades y revolucionar nuestras relaciones. ¿Sientes a menudo que tus relaciones son unilaterales o desequilibradas? ¿Te parece que siempre cedes para que las cosas salgan bien? Si has respondido afirmativamente a alguna de estas preguntas, es que necesitas establecer algunos límites. Desde el lanzamiento del programa de bienestar más vendido de EE.UU., Whole30, Melissa Urban ha enseñado a millones de personas cómo establecer hábitos saludables y manejar con éxito las exigencias de los demás. Ella sabe de primera mano que establecer límites es clave para mantener la seguridad, la confianza y la libertad en cada área de nuestra vida y en El libro de los límites nos ofrece, mediante ejemplos y múltiples consejos, las herramientas que necesitamos para dejar de justificarnos, proteger nuestro tiempo y nuestra energía, y lograr una vida más libre llena de relaciones más satisfactorias. ENGLISH DESCRIPTION End resentment, burnout, and anxiety--and reclaim your time, energy, health, and relationships. In this powerful guide, Melissa Urban shows how the clear limits you set to protect your energy, time, and health are key to feelings of security, confidence, and freedom. El libro de los límites is a practical guide that includes over 130 scripts with language you can use to set boundaries with just everyone--from bosses and co-workers to romantic partners, nosy parents and in-laws--as well as actionable advice to help you communicate your needs with clarity, and tips for navigating guilt, pushback, and pressure.