Eat Move Sleep: How Small Choices Lead to Big Changes

Eat Move Sleep: How Small Choices Lead to Big Changes

by Tom Rath


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Product Details

ISBN-13: 9781939714008
Publisher: Missionday, LLC
Publication date: 10/08/2013
Pages: 256
Sales rank: 122,898
Product dimensions: 5.60(w) x 8.10(h) x 1.20(d)

About the Author

EAT MOVE SLEEP: How Small Choices Lead to Big Changes , the next book from #1 New York Times bestselling author Tom Rath, will be released on October 8th, 2013.

To learn more about Tom Rath's books and current work, visit or follow @TomCRath.

Extended Bio

Tom Rath has been described by the media and business leaders as, "one of the greatest thinkers of his generation." He studies the role of human behavior in health, business, and economics. Tom writes and speaks on a range of topics, from wellbeing to organizational leadership.

Tom's next book due out in October 2013, Eat Move Sleep: How Small Choices Lead to Big Changes , is already receiving critical acclaim as a "transformative work." Tom has written several international bestsellers including the #1 New York Times bestseller How Full Is Your Bucket? In 2012, his book StrengthsFinder 2.0 was the top-selling nonfiction book worldwide. Tom's most recent New York Times bestsellers are Strengths-Based Leadership and Wellbeing: The Five Essential Elements. In total, his books have sold more than 5 million copies, been translated in 16 languages, and made over 250 appearances on the Wall Street Journal's bestseller list.

Tom is a Senior Scientist and Advisor to Gallup, where he previously spent 13 years leading the organization's work on employee engagement, strengths, and wellbeing. He also served as Vice Chairman of the VHL cancer research organization. Tom earned degrees from the University of Michigan and University of Pennsylvania, where he is now a guest lecturer. Tom and his wife, Ashley, and their two children live in Arlington, Virginia.

Table of Contents

Eat Move Sleep 3

1 The Basics 11

Forget Fad Diets, Forever

Make Inactivity Your Enemy

Sleep Longer to Get More Done

2 Small Adjustments 19

Every Bite Is a Net Gain or Loss

Step Away From Your Chair

Sleep Makes or Breaks a Day

3 Quality First 25

What Counts More Than Calories

Use Product Placement at Home

Work Faster While You Walk

4 Break the Cycle 32

Sugar Is the Next Nicotine

Substitutes Are a Nicotine Patch

Take Two Every Twenty

5 Staying Healthy 39

Judge Food by the Color of Its Skin

A Vaccine for the Common Cold

Quality Beats Quantity in Bed

6 What Counts 45

Wear a New Pair of Genes

Measuring Makes You Move More

Target 10,000

7 Refined Fuel 51

Be Less Refined

Family Style Is Making Us Fat

Burn Calories After Your Workout

8 Tuning Matters 57

Empty Stomach, Bad Choices

The 20-Minute Meal Rule

Move Early for a 12-Hour Mood Boost

9 Shortcuts 64

The First Order Anchors the Table

Realign Your Spine

Fight the Light at Night

10 Decisions 70

Prioritize Your Protein

Stop Buying Junk for Friends

Find Your Motivation to Move

11 Working 76

Keep Work From Killing You

The Danger of Desktop Dining

Working While Intoxicated

12 Quitting 82

The Throwaway Foods

Help a Quitter Win

Hit Snooze and You Lose

13 Myth Busting 88

The Butter Is Healthier Than the Bread

Don't Eat

Your Meat and Potatoes

Be Cold in Bed

14 Home 94

Small Plates, Smaller Waistline

Staying Active

Starts at Home

Make Sleep a Family Value

15 Get Ahead 100

Don't Be Fooled by the Decoy

Structure Exercise for Enjoyment

A Night to Remember

16 Energy 106

Avoid a High-Fat Hangover

Take Your Brain for a Walk

Try Exercise Instead of Sleeping Pills

17 Expectations 113

Stigmatize Sinful Foods

Organic Does Not

Equal Healthy

Go Public With a Goal

18 Good Nights 119

Feast at Sunrise, Fast at Sunset

Television Shortens

Your Life Span

Protect Your Final Hour

19 Think Again 125

Dried and Juiced Is Fruitless

Don't Judge a Box

by Its Cover

Make Noise at Night

20 Your Routine 132

Less Heat, Better to Eat

Driving to Divorce

Sleeping in Only Sounds Good

21 Simple Steps 138

Buy Use It or Lose It Foods

How You Move Matters

Keep Stress From Ruining Your Sleep

22 Looking Good 145

Get a Tan From Tomatoes

Look Younger With Each Step

Sleep to Impress

23 An Extra Boost 151

Eat the Healthiest Food First

The Right Way to Get High

Sleep Your Way to a New Day

24 Reminders 157

Grab a Handful

Take Five Outside

Pay for Peer Pressure

25 Prevention 164

Eat to Beat Cancer

Get a Prescription for Exercise

Know Two Numbers by Heart

26 Daily Choices 171

Buy Willpower at the Store

Clean Your Brain and Bowels

Sleep on It

27 New Habits 176

Save the Cake for Your Birthday

Indulge Less to Enjoy More

Take Credit to Make It Count

28 Trendsetters 183

Broccoli Is the New Black

Stick With Coffee, Tea, and Water

Tame Ties and Tight Pants

29 Ideas for Life 191

Fight Risk With Food

Gain Sleep With Weight Loss

Eight Is Enough

30 Wrapping Up 197

Every Meal Matters

Put Activity Before Exercise

invest in Sleep for Your Future

Concluding Thoughts 203

Putting It All Together

First 30 Days Challenge 209

Notes 219

Acknowledgements 245

What People are Saying About This

Anita Bruzzese

"Being healthy begins by reading this life-changing book." --ANITA BRUZZESE, author and USA Today columnist

Gordy Klatt

"Tom Rath lays out ways of changing our eating, exercise, and sleeping habits that are easy to do at our own pace. Eat Move Sleep will be a big help to me and my patients." --GORDY KLATT, M.D., founder of the American Cancer Society Relay for Life

Shawn Achor

"Tom Rath has successfully written the operating code for human health. Reading Eat Move Sleep should be as mandatory as health insurance." --SHAWN ACHOR, bestselling author of The Happiness Advantage and Before Happiness

Meryl Comer

"Eat Move Sleep never lets the reader off the hook. All 76 million of us Baby Boomers should take heed." --MERYL COMER, President, Geoffrey Beene Foundation, Alzheimer's Initiative

Jason Powers

"Eat Move Sleep is simply a must-read. As a physician, I cannot begin to explain how vital this book is for improving human health and well-being." --JASON POWERS, M.D., Chief Medical Officer, Right Step

Ken Blanchard

"Tom Rath knows this topic inside out and is sharing his best research-driven tips and proven ideas in a relaxed, relatable, and easy-to-digest format." --KEN BLANCHARD, Ph.D., coauthor of The One Minute Manager

Sir Ken Robinson

"A passionate and practical guide to how to live better and longer. Eat Move Sleep will change your life. It might also save it." --SIR KEN ROBINSON, bestselling author of The Element

Greg Link

"Breakthrough insights about your ultimate strength: your health. I learned surprising health secrets from Tom's life long Eat Move Sleep, you will be stronger and live longer." --GREG LINK, co-founder FranklinCovey and co-author of Smart Trust

Daniel H. Pink

"One of the most successful nonfiction writers of his generation, Tom Rath has produced a blockbuster book that offers readers deep insights alongside specific actions. Eat Move Sleep is a transformative work." --DANIEL H. PINK, bestselling author of Drive and To Sell Is Human

Ori Brafman

"Backed by science and filled with heart, Eat Move Sleep is the best self-improvement book I've ever read." --ORI BRAFMAN, bestselling author of Sway and The Starfish and the Spider

Patrick Lencioni

"A wonderful book you can't stop reading. Your health I.Q. will never be the same." --PATRICK LENCIONI, bestselling author of The Five Dysfunctions of a Team

Val J. Halamandaris

"A road map for leading a long and meaningful life. Every human being should have this book right next to the Bible on their nightstand." --VAL J. HALAMANDARIS, President, National Association for Homecare and Hospice

Brian Wansink

"Rath's new book invaluably delivers." --BRIAN WANSINK, Ph.D., author of Mindless Eating

Esselstyn Jr.

"Tom Rath has developed multiple creative strategies for a lifestyle of enduring health." --CALDWELL B. ESSELSTYN, JR., M.D., author of Prevent and Reverse Heart Disease

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Eat Move Sleep: How Small Choices Lead to Big Changes 4 out of 5 based on 0 ratings. 9 reviews.
plappen More than 1 year ago
In his 20's, the author was diagnosed with a rare genetic condition. It shuts off his body's tumor-fighting capabilities, and makes it very easy for him to get cancer. While adjusting to a life of annual CT scans and MRI's and operations to remove small tumors, he became very interested in health and wellness. Here are some of the things he learned. The closest thing the human body has to a vaccine for the common cold is a good night's sleep. Permanently forget fad diets. Focus on eating the right foods. Look at the nutrition label of your favorite food or snack. If the sugar content is greater than 10 grams per serving, find an alternative. Carry a healthy standby snack wherever you go. Do not use your alarm's snooze button for an entire week. Then, see if you can stretch that week to permanently. Select restaurants based on how easy it is to order something healthy. If you are having trouble sleeping. try exercising for a few days before reaching for medication. Plan your days to eat more early in the day, less later in the day and nothing after supper. Identify something that regularly stresses you out. Work on a plan to keep it from happening. Limit yourself to no more than two hours of seated television daily. To get a really natural tan, eat more tomatoes and carrots. To improve your hair and skin, add some salmon and flax to your diet. Use vigorous exercise to clear your mind and body. Consider a new micro-activity, like parking far away from the door or taking the stairs. Replace all sugary drinks with water, coffee or other unsweetened drinks. Make sure you get at least eight hours of sleep every night. Last, but not least, be active every day; take a few more steps tomorrow than you did today. Sounds pretty easy, doesn't it? As with other books of this type, no one is expected to do everything in this book starting on the first day. Pick a few actions, and integrate them into your daily life, then pick a few more. This book is easy to read and follow, and is recommended for people from all parts of society.
Anonymous More than 1 year ago
Tom Rath makes this book personal, and he makes is easy to use. The introductory material provides background on Rath so you know his perspective on health and fitness. He explains up front that he isn't a doctor, but he uses his own scientific inquiry and research to provide simple, factual information to transform your life. The writing style is clear and easy to understand. Each chapter is very short and provides 3 specific things to do as you make changes. The book could be used as a 30-day guide to change your lifestyle. Each chapter provides tips to get more sleep, make healthier choices with food and nutrition or increase your daily activity level. Rath makes the case that you don't need to make huge changes. Rather simple, small changes that you stick with in your daily routine will add up over time and completely transform your life, body, healthy and happiness levels. It was easy to see why Rath is so passionate. It is also easy to follow his tips. You don't need fancy, expensive equipment or specialty items to makes these changes. As the book explains it's really common sense and the changes are sensible.
WriteNowCoach More than 1 year ago
Full disclosure: I love this kind of stuff, and I read a lot of it. Not much in Rath's book was new to me. But I like how Rath presents these ideas in tiny snippets--small enough that even the laziest of us can pick up one small idea and run with it. I'd highly recommend it to the healthy living newbie. Buy a copy, put it in the bathroom or on the breakfast table, and challenge yourself to take on one small change a week.
rjjorgen More than 1 year ago
Disclosure: I received complimentary products to facilitate this post. All opinions are my own. If you're unhappy with your life and don't know where to start, Eat Move Sleep is a great resource. If you're overall happy with your lifestyle but want to make sure you shouldn't tweak anything for optimal health, it's still a good book to read. The only thing I didn't really like was the no-holds-barred approach to some things (such as sweets; I believe a few in moderation are ok, but the author takes the approach that food either hurts or helps and since sweets don't help they must hurt). But otherwise, it was a great comprehensive guide. It's divided into days, with just three things to tackle each day, although you might want to spread it out a little farther to really help habits stick before diving into a new one if it works for you. But it's written in pretty easy-to-understand but not condescending tone, and the tips are accessible by anyone, no matter what your current health level. My favorite part is that it focuses on all three elements together - healthy eating, good amount of sleep, and healthy movement (and brings up the point that working out isn't enough if you just sit the rest of the day) for a complete picture of health.
Anonymous More than 1 year ago
Anonymous More than 1 year ago
This book could have been written by anyone from the Obvious family. I read a lot of books on health and wellness, and this has been the most inferior thus far. I felt like I was reading a kid's sixth grade health class paper. None of the information in this book was new information to me. None! I could have learned more from Google or from the 11-year-old who lives across the street. Most of the information was repeated throughout the book, in an effort to extend its length I assume. Don't waste your money on this.
Anonymous More than 1 year ago
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