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This book tells how small choices made by us in life can lead to big changes.

 

Author: Tom Rath

 

Contents

Eat Move Sleep

 

1 | The Basics

Forget Fad Diets, Forever • Make Inactivity Your Enemy • Sleep Longer to Get More Done

 

2 | Small Adjustments

Every Bite Is a Net Gain or Loss • Step Away From Your Chair • Sleep Makes or Breaks a Day

 

3 | Quality First

What Counts More Than Calories • Use Product Placement at Home • Work Faster While You Walk

 

4 | Break the Cycle

Sugar Is the Next Nicotine • Substitutes Are a Nicotine Patch • Take Two Every Twenty

 

5 | Staying Healthy

Judge Food by the Color of Its Skin • A Vaccine for the Common Cold • Quality Beats Quantity in Bed

 

6 | What Counts

Wear a New Pair of Genes • Measuring Makes You Move More • Target 10,000

 

7 | Refined Fuel

Be Less Refined • Family Style Is Making Us Fat • Burn Calories After Your Workout

 

8 | Timing Matters

Empty Stomach, Bad Choices • The 20-Minute Meal Rule • Move Early for a 12-Hour Mood Boost

 

9 | Shortcuts

The First Order Anchors the Table • Realign Your Spine • Fight the Light at Night

 

10 | Decisions

Prioritize Your Protein • Stop Buying Junk for Friends • Find Your Motivation to Move

 

11 | Working

Keep Work From Killing You • The Danger of Desktop Dining • Working While Intoxicated

 

12 | Quitting

The Throwaway Foods • Help a Quitter Win • Hit Snooze and You Lose

 

13 | Myth Busting

The Butter Is Healthier Than the Bread • Don’t Eat Your Meat and Potatoes • Be Cold in Bed

 

14 | Home

Small Plates, Smaller Waistline • Staying Active Starts at Home • Make Sleep a Family Value

 

15 | Get Ahead

Don’t Be Fooled by the Decoy • Structure Exercise for Enjoyment • A Night to Remember

 

16 | Energy Avoid a High-Fat Hangover • Take Your Brain for a Walk • Try Exercise Instead of Sleeping Pills

 

17 | Expectations

Stigmatize Sinful Foods • Organic Does Not Equal Healthy • Go Public With a Goal

 

18 | Good Nights

Feast at Sunrise, Fast at Sunset • Television Shortens Your Life Span • Protect Your Final Hour

 

19 | Think Again

Dried and Juiced Is Fruitless • Don’t Judge a Box by Its Cover • Make Noise at Night

 

20 | Your Routine

Less Heat, Better to Eat • Driving to Divorce • Sleeping in Only Sounds Good

 

21 | Simple Steps

Buy Use It or Lose It Foods • How You Move Matters • Keep Stress From Ruining Your Sleep

 

22 | Looking Good

Get a Tan From Tomatoes • Look Younger With Each Step • Sleep to Impress

 

23 | An Extra Boost

Eat the Healthiest Food First • The Right Way to Get High • Sleep Your Way to a New Day

 

24 | Reminders

Grab a Handful • Take Five Outside • Pay for Peer Pressure

 

25 | Prevention

Eat to Beat Cancer • Get a Prescription for Exercise • Know Two Numbers by Heart

 

26 | Daily Choices

Buy Willpower at the Store • Clean Your Brain and Bowels • Sleep on It

 

27 | New Habits

Save the Cake for Your Birthday • Indulge Less to Enjoy More • Take Credit to Make It Count

 

28 | Trend Setters

Broccoli Is the New Black • Stick With Coffee, Tea, and Water • Tame Ties and Tight Pants

 

29 | Ideas for Life

Fight Risk With Food • Gain Sleep With Weight Loss • Eight Is Enough

 

30 | Wrapping Up

Every Meal Matters • Put Activity Before Exercise • Invest in Sleep for Your Future

 

Concluding Thoughts

Putting It All Together

 

First 30 Days Challenge

Notes

Acknowledgements

Eat Move Sleep: How small choices lead to big changes

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