Eat Move Sleep Quotes

“Every hour you spend on your rear end ... saps your energy and ruins your health.”
― Tom Rath, Eat Move Sleep: How Small Choices Lead to Big Changes

“Eating the right foods provides energy for your workout and improves the quality of your sleep. In turn, a sound night of sleep makes you more likely to eat right the next day. This is why the real magic lies at the intersection between eating, moving, and sleeping. If you can do all three well, it will improve your daily energy and your odds of living a long, healthy life.”
― Tom Rath, Eat Move Sleep: How Small Choices Lead to Big Changes

“A mere 20 minutes of moderate activity could significantly improve your mood for the next 12 hours.”
― Tom Rath, Eat Move Sleep: How Small Choices Lead to Big Changes

“Think back to when you were a student. Someone likely told you to get a good night’s sleep and to eat a healthy breakfast before a test or final exam. The theory is, you need to be fresh to perform well. However, while getting sound sleep the night before a test is a good idea, it is too late to help you on the test. The real benefit comes from getting good sleep as you learn throughout the year, so the information can be encoded in your memory each night. If you file everything away properly as you go along, this knowledge will be there for you when you need it most.”
― Tom Rath, Eat Move Sleep: How Small Choices Lead to Big Changes

“Fight the Light at Night Keep artificial light before bedtime from ruining your sleep. Exposure to light in the hours before you go to sleep suppresses melatonin levels. Lower melatonin levels make it hard to fall asleep, decrease sleep quality, and could even increase the risk of high blood pressure and diabetes.”
― Tom Rath, Eat Move Sleep: How Small Choices Lead to Big Changes

“An Australian study of more than 12,000 adults estimated that every single hour spent watching television after the age of 25 decreased the viewer’s life expectancy by 22 minutes.”
― Tom Rath, Eat Move Sleep: How Small Choices Lead to Big Changes

“Researchers have estimated that 90 percent of us could live to age 90 with some simple lifestyle choices.”
― Tom Rath, Eat Move Sleep: How Small Choices Lead to Big Changes

“Or as billionaire entrepreneur Richard Branson said far more colorfully in an interview: “I don’t know why the tie was ever invented … now everyone looks the same and dresses the same. I often have a pair of scissors in my top pocket to go cutting people’s ties off. I do think that ties most likely are still inflicted on people because the bosses, they had to wear it for 40 years and when they get into positions of responsibility they’re damned if they’re going to not have the next generation suffer.”
― Tom Rath, Eat Move Sleep: How Small Choices Lead to Big Changes

“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.”
― Tom Rath, Eat Move Sleep: How Small Choices Lead to Big Changes

“If I care about the people I work with, why tempt them to make a lousy choice? So I dumped the entire bucket of sweets into a garbage can in my office. Many foods are better off in the trash than in your stomach. The next time you receive unhealthy food as a gift, subtly dispose of it later. When you get a free dessert or candy with a meal, leave it behind. If the item is clearly bad for your health, don’t feel guilty. You are not wasting food. You may be saving lives.”
― Tom Rath, Eat Move Sleep: How Small Choices Lead to Big Changes

“Each ounce you consume is either a net positive or a net negative by the time it runs through your body. You don't get healthier by simply trying to eat better in general. You improve your health on a bite-by-bite basis.”
― Tom Rath, Eat Move Sleep: How Small Choices Lead to Big Changes

“Select a healthy standby snack today. Carry it with you wherever you go. ​Make every meal last at least 20 minutes. ​Exercise in the morning for a better mood and more brainpower all day.”
― Tom Rath, Eat Move Sleep: How Small Choices Lead to Big Changes

“New research shows that tackling multiple elements at the same time increases your odds of success, compared to initiating a new diet or exercise program in isolation. Eating, moving, and sleeping well are even easier if you work on all three simultaneously. These three ingredients for a good day build on one another. When these elements are working together, they create an upward spiral and progressively better days.”
― Tom Rath, Eat Move Sleep: How Small Choices Lead to Big Changes

“To prevent the growth and spread of cancerous cells in your body, consume more of these foods and drinks: apples, artichokes, blueberries, bok choy, broccoli, green tea, kale, lemons, mushrooms, raspberries, red grapes, red wine, salmon, strawberries, and tomatoes. Also consider eating ingredients commonly used for flavor that have cancer-fighting potential: cinnamon, garlic, nutmeg, parsley, and turmeric.”
― Tom Rath, Eat Move Sleep: How Small Choices Lead to Big Changes

“It appears diet drinks with artificial sweeteners are not much better. The taste of diet drinks makes you crave other sweet foods and may even increase the risk of stroke, depression, and heart attack.”
― Tom Rath, Eat Move Sleep: How Small Choices Lead to Big Changes

“An interesting finding from recent research is that the way you deal with stress can be more important than the stressor itself. If you get overly upset by daily stressors and continue to dwell on them after the fact, your health will suffer. However, if you make the decision to accept what happened and let it go quickly, it reduces the long-term damage to your health and well-being.”
― Tom Rath, Eat Move Sleep: How Small Choices Lead to Big Changes

“most of us want healthy options for ourselves but assume incorrectly that others prefer less healthy foods. Change this trend in your networks, and start bringing healthier food to gatherings. If nothing else, it will tell your friends you value their health as much as your own.”
― Tom Rath, Eat Move Sleep: How Small Choices Lead to Big Changes

“Today, researchers have identified a strong link between children’s sleep patterns and their performance in the classroom. They found simply having a specific bedtime rule makes a profound difference. Children with higher sleep quality are more active and eat healthier foods. All of this research suggests we need to rethink sleep as a core family value.”
― Tom Rath, Eat Move Sleep: How Small Choices Lead to Big Changes

“Many foods are better off in the trash than in your stomach. The next time you receive unhealthy food as a gift, subtly dispose of it later. When you get a free dessert or candy with a meal, leave it behind. If the item is clearly bad for your health, don’t feel guilty. You are not wasting food. You may be saving lives.”
― Tom Rath, Eat Move Sleep: How Small Choices Lead to Big Changes

“specific”
― Tom Rath, Eat Move Sleep: How Small Choices Lead to Big Changes

“The Eat, Move, Sleep Equation Starting your day with a healthy breakfast increases your odds of being active in the hours that follow. This helps you eat well throughout the day. Consuming the right foods and adding activity makes for a much better night’s sleep. This sound night of sleep will make it even easier to eat well and move more tomorrow. In contrast, a lousy night of sleep immediately threatens the other two areas. That bad night of sleep makes you crave a less healthy breakfast and decreases your odds of being active. In the worst-case scenario, all three elements start to work against you, creating a downward spiral that makes each day progressively worse. This is why the book is structured to help you work on all three elements together and not broken into three parts about eating, moving, and sleeping.”
― Tom Rath, Eat Move Sleep: How Small Choices Lead to Big Changes

“There is simply no good reason to consume any added sugars beyond what you get from whole fruits and vegetables.”
― Tom Rath, Eat Move Sleep: How Small Choices Lead to Big Changes

“Set a goal of eating foods that have a ratio of one gram of carbs for every one gram of protein.”
― Tom Rath, Eat Move Sleep: How Small Choices Lead to Big Changes

“If promising not to hit snooze doesn’t work, move your alarm clock beyond your reach so you have to get out of bed to turn off the alarm. Find a clock or smartphone app designed to prevent you from snoozing. Or, if all else fails, get one of those clocks that automatically rolls off your nightstand and forces you to chase it across the room.”
― Tom Rath, Eat Move Sleep: How Small Choices Lead to Big Changes

“don’t know why the tie was ever invented … now everyone looks the same and dresses the same. I often have a pair of scissors in my top pocket to go cutting people’s ties off. I do think that ties most likely are still inflicted on people because the bosses, they had to wear it for 40 years and when they”
― Tom Rath, Eat Move Sleep: How Small Choices Lead to Big Changes

“The most influential choices you make for your health occur in the grocery store. Once you put something in your cart, good or bad, it is likely to end up in your stomach. Even if you feel some remorse about your poor choice in the store, when you get home, your willpower stands little chance. After all, you paid for it, and it is only a few steps away at that point.”
― Tom Rath, Eat Move Sleep: How Small Choices Lead to Big Changes