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