I’ve just finished reading a fantastic book by “StrengthsFinder” author Tom Rath called “Eat, Sleep, Move”. The book features the most proven and practical ideas – all based on research – to improve the way you live. Of course, no one is expected to do everything in this book starting on the first day. The idea is rather to pick a few actions, and integrate them into your daily life, then pick a few more. Here are some of the ones I’m working on…
- Build your meals around fruits and vegetables, especially those with dark and vibrant colours.
- Replace chips, crackers and dried fruit with nuts, seeds, apples & celery.
- Select a healthy standby snack & carry it with you wherever you go.
- Eat slower. Try make every meal last 20 minutes.
- Use smaller cups, plates and serving sizes to eat less.
- Sugar is a toxin. Stay away from it, and any refined carbs.
- Structure your days to eat more early, less late, and nothing after dinner.
- Steam instead of grilling or frying.
- Never go a full day without eating something green.
- Check the sugar content of so called “healthy” foods. If it’s more than 10g – find a replacement.
- Sleep longer tonight to do more tomorrow.
- Track your sleep time & quality.
- Dim your lights in the evening and block out all light in your bedroom at night.
- Keep your bedroom cool at night.
- Create a bedtime routine where you don’t eat or use electronic devices in the hour before you sleep.
- Wake up at the same time everyday to keep your internal clock on track.
- Banish the snooze button for good. Snoozing adds nothing to your sleep quality.
- Aim for 8 hours of sleep every night.
- Try working without sitting.
- When you have to sit for long periods, stand, stretch, & walk around every 30 minutes.
- Track your daily movement.
- Aim for 10,000 steps every day or 70,000 per week.
- Do 1 hour of vigorous exercise in the morning for a better mood, more brainpower, and to burn calories all day long.
- Figure out a way to exercise at home.
- When tempted to skip a workout, just start exercising for a few minutes. Starting is often the hardest part.
- Take the stairs & park far away.