Eat, Move, Sleep by Tom Rath
Autor: Tatiana Machado | Publicado: 2016-04-03T09:30:00-07:00

Quotes:

"... exercise creates an immediate benefit for your memory. Once your brain initially processes something, you are less likely to retain the information if you are not physically active in the period following this learning. If you learn then move, you will have more effective recall when you need it most". 

"If you eat something regularly that you know is not good for you, give it some kind of label to create a barrier to you eating it. For example, around our house, we started calling lollipops "sugar on a stick"".

"If you keep servings small and indulgences rare, you will have less guilt, more enjoyment, and better health."

"Eat right. Move more. Sleep better. When you do these three things in combination, you will see how the overall benefit is greater than the sum of the parts". 
Ideas:

EAT
- Identify the healthiest elements of diets you have tried. Build them into your life for good.
- Is this food a net gain or a net loss? Repeat throughout the day
- Select one food to eat today with a balanced (1 to 1) ratio of carbs to protein. Avoid foods in your home above a ratio 5 to 1.
- Put the healthiest foods in your home on a shelf at eye level or in a bowl on the counter
- Identify the sugar content in your favorite meal or snack. If it's more than 10g find a replacement.
- Pick one food or drink you sweeten regularly &nbsp;- artificially or with sugar - and consume it without it
- Always buy fresh produce first with vibrant colors
- Build meals around fruits and vegetables
- Replace chips, crackers, and snack bars with nuts, seeds, apples, celery, and carrots
- Always leave the serving dishes in the kitchen; never on the dining table
- Carry a healthy standby snack today
- Make every meal last 20 minutes
- Order first when you dine out and make a healthy choice
- Investigate how you can get most of your protein from plan-based sources
- Quit buying unhealthy foods for other people
- Whenever you receive junk food, put it in the nearest trash can.
- When a friend chooses a healthy option, give them credit and encouragement 
- When offered complimentary bread, ask for healthy alternatives or pass
- Eliminate one type of red meat or processes meat from your diet for good
- Use smaller cups, plates, and serving sizes to eat less.
- Select restaurants that make it easy to choose healthier options
- When you order a heavy lunch, consider whether you can afford the hangover that afternoon.
- Shop for food that are good for you first
- Name bad food bad names, so you can stigmatize it
- Structure your day to eat more early,&nbsp; less late, and nothing after dinner 
- Replace all dried fruit and fruit juices with whole fruit and other healthy alternatives
- Study food labels, specially the ones that say "healthy"
- Steam healthy foods like fish and vegetables instead of grilling them with dry heat 
- Go through the food in your house today. Get rid of a few unhealthy items that have been sitting in the shelf for months.
- Eat more tomatoes and carrots for tan, and salmon and blueberry for hair and skin
- Start every meal with the most healthy item on your plate, and end with the least
- When you want a quick snack, take a handful and leave the bag or box behind
- Replace sweet and fried foods with healthier spices and flavors
- Identify a few healthy food options. Buy them automatically so good choices are always available at home
- Save sugary desserts for your own birthday. On other occasions, eat fruit and berries instead
- Ration your most indulgent choices to enjoy them even more
- Never go a full day without eating something green
- Replace all juice, soda, and sugary beverages with water, tea, coffee, or unsweetened drinks
- Spend one hour studying what foods could decrease your specific risk to a health condition
- With each bite consider hoe it can benefit your body.

MOVE
- Each morning, plan ahead to add activity to your daily routine
- Eliminate an hour of chair time from your daily routine
- Identify one way you can work without sitting, right now. Test it tomorrow.
- When you have to sit for long hours, stand every 20 minutes for a stretch
- Select one way to measure your daily movement
- Aim for 10,000 steps every day or 70,000 a week
- Get a full hour of vigorous activity
- Exercise in the morning
- Pick one repetitive motion and alternate sides - carrying bags, using cellphone, etc.
- Pick one deeply personal motivation to move more - write a quote, take a photo in order to remind yourself of that every day
- Engineer activity into your work. Have a standing or walking meeting. Get up and move every time you are on the phone.
- Take a midday break of at least 30 minutes every day. 
- Identify one easy way to add activity around your home or neighborhood: walking, running, biking, exercise machines, workout videos, yoga or Pilates.
- When tempted to skip exercising, do it for just a few minutes. That normally will get you going.
- When your brain is filled with new information to remember or when you need a burst of creativity, go for a walk.
- Identify a specific goal for increasing activity and track it/share it
- Limit yourself to 2 hours of seated television a day.
- Find one way to trim your total week transit time 
- While moving, keep your phone in your pocket or purse, away from your hands
- Walk at least 5 minutes a day, and build up to at least 45 minutes of intense activity three times a
week
- Identify one aerobic activity that gives you a natural high. Do it at least once a week for 30 minutes
- Spend at least 5 minutes outside every day
- Identify one person who will hold you accountable for staying healthy
- Make activity your first line of defense before you resort to pain killers or other medications
- Know your blood pressure and cholesterol levels
- Use vigorous exercise to clean your body and mind
- Try a micro activity today, like taking the stairs or parking away from the door
- Find one item you wear regularly that creates discomfort. Find a comfortable alternative
- Be active every day of the year

SLEEP
- Sleep longer tonight to do more tomorrow
- Gradually add 15 minutes of sleep to your nights
- When disruptions threaten your regular schedule, plan ahead for a good night's sleep
- Measure your sleep quality - time you get into bed, wake up, and quality of sleep between 1-10
- Dim lights during the night
- Structure your work schedule for better sleep 
- Avoid the snooze button
- Keep your bedroom 2 - 4 degrees cooler at night
- Create a routine so you don't eat, drink or use electronic messaging in the hour before you go to bed.
- Wake up at the same general time every day to keep your internal clock on track 
- Identify something that stresses you out regularly and make a plan to prevent it from happening
- Sleep on big decisions and make small decisions right away
- Work towards maintaining a normal weight to improve your odds of sleeping well
- At least 8 hours of sleep a night

References:
www.eatmovesleep.com (create personalized plans based on my needs and behavior)