Given the fact that Sir Ken Robinson (Author of The Element), Daniel H. Pink (Author of Drive), Patrick Lencioni (Author of The 5 Dysfunctions of a Team), Ken Blanchard (Author of The One Minute Manager) and Brian Wansink (Author of Mindless Eating) have recommended this book, the book becomes part of my must read collection.
What I liked about this book?
Extremely easy to read and understand
The points stated in this book are very practical, relevant and do-able
The suggestions & ideas brought forth constitute a lifestyle and not a fad.
I especially loved the summary of points at the end of each chapter.
What I didn’t like about this book?
I just felt at times the points were repetitive and recurring.
Loy Machedo’s Moment of Truth
Normally, I do not divulge much into a book while giving the summary. However, I will make an exception to this book and summarize the main points completely. But having said that – I would 100% recommend you purchase this book to go through in detail the points of wisdom the author has shared. Buy this book – it may actually save your life.
A Brilliantly crafted book.
And I must caution you – do not get fooled by its simplicity.
After the review – I have put across all the points of book in summary.
Read & Enjoy.
Loy Machedo’s Overall Rating
8.5 out of 10
Loy Machedo
loymachedo.com | whoisloymachedo.com
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Bonus
The Basics
Identify the healthiest elements of diets you have tired. Build them into your lifestyle for good
Each Morning, Plan ahead to add activity to your daily routine
Sleep longer tonight to do more tomorrow
Small Adjustments
Ask yourself it eh next food you put in your mouth is a net gain or a net loss. Repeat throughout the day
Eliminate an hour of chair time from your daily routine
Gradually add sleep to your nightly schedule in 15-minutes icrements. Continue until you feel rested each morning
Qualify First
Select one food to eat today with a balanced (1to1) ratio of carbs to protein. Avoid foods above a ratio of 5 to 1
Put the healthiest foods in your home on a shelf at eye level of in a bowl on the counter.
Identify one way you can work without sitting, right now. Test it out tomorrow.
Break The Cycle
Identify the sugar content in your favorite meal or snack. If its more than 10g, find a replacement.
Pick one food or drink you sweeten regularly – artificially or with sugar – and consume it without the added sweetener for a week
When you have to sit for long periods of time, stand up, walk or stretch every 20 minutes
Staying Healthy
Every time you go to the store, start by loading up on fruits and vegetables with vibrant colors
When disruptions threaten your regular schedule, plan ahead to ensure you get a good night’s sleep
As you make adjustments for better sleep, measure your progress. Note the time you get into bed and the time you wake up. Then rate your sleep quality on a 1-10 scale.
What Counts
Build your meals around fruits and vegetables today to change the expression of your genes tomorrow
Select one way to measure your daily movement. Use a pedometer, watch, GPs, smartphone or manual log to start tracking your activity today.
Aim for 10,000 steps everyday or 70,000 steps per week
Refined Fuel
Replace Chips, Crackers and snack bars with nuts, seeds, apples, celery and carrots.
Always leave the serving dishes in the kitchen; don’t bring them to the table
Get a full hour of vigorous activity to burn calories all day long
Timing Matters
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
Shortcuts
Make a healthy choice and order first when you dine out. It will lock in your good decision and likely start a trend.
Pick one of your most repetitive motions, such as using a smartphone, computer, or carrying a heavy bag. Alternate use of your left and right sides frequently.
Use bring light to stay alert during the day. Dim your lights in the evening. Then block all light in your bedroom at night.
Decisions
Investigate how you can get most of your protein from plant based sources
Quit giving people food you know better than to eat yourself. When buying food for friends or preparing a meal for others, think of what’s best for their health.
Pick one deeply personal motivation to move more. Find a way to remind yourself every day with a photo, note or quote.
Working
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.
Structure your work schedule for better sleep. Help your boss and colleagues understand why good sleep is in everyone’s best interest.
Quitting
Whenever you receive junk food, put it in the nearest trash can. This will keep you from splurging or re-gifting it.
When you see a friend making a good decision about what to eat, give credit and encouragement.
Avoid using the snooze button on your alarm for the next week. Then see if you can banish it for good.
Myth Busting
When you are offered complimentary bread with a meal, ask for a healthy alternative or simply pass.
Eliminate one type of red or processed meat from your diet for good (like bacon or hot dogs)
Keep your bedroom two to four degrees cooler at night. See if it helps you fall asleep and stay asleep.
Home
Use smaller, cups, plates and serving sizes to eat less.
Identify one easy way to add activity around your home or neighborhood: walking, running, biking, exercise machines, workout videos, yoga or Pilates.
Discuss how schedules, lighting, thermostats, and reducing noise can help everyone living under one roof sleep better.
Get Ahead
Select restaurants based on how easy it is to make a healthy choice when you order.
When you are tempted to skip a workout, just start exercising for a few minutes. Starting is often the hardest part.
The next time you work on something that requires a great deal of learning and synthesizing, go to bed early instead of staying up late.
Energy
Before you order a heavy lunch, consider whether you can afford the hangover that afternoon.
When your brain is filled with new information to remember or when you need a burst of creativity, go for a walk.
If you’re having trouble sleeping, try exercising for a few days before you resort to sleep medication.
Expectations
Pick one food you eat even though you know you shouldn’t. Give it an entertaining nickname that will make you think twice about eating it.
Shop for foods based on whether they are good for you first. Then consider buying organic if you eat the skin.
Identify a specific goal for increasing your activity. Write it down, add a deadline, and share it with at least one person (ideally more) or post it online.
Good Nights
Structure your days to eat more early, less late, and nothing after dinner.
Limit yourself to two hours of seated television a day
Create a routine so you don’t eat, drink or use electronic messaging in the hour before you go to bed.
Think Again
Replace all dried Fruits and fruit juices with whole fruit and other healthy alternatives.
If you see a packaged food or drink claiming to be healthy on the surface, study all the ingredients in even more detail.
If sounds wake up at night, add a constant background noise to keep them from interrupting your sleep. Try a fan, noisemaker, or smartphone app.
Your Routine
Steam Healthy foods like fish and vegetables instead of grilling them with dry heat.
Find one way to trim your total weekly transit time, like telecommunting once a week or driving at low-traffic times.
Wake up at the same general time everyday of the week to keep your internal clock on track.
Simple steps
Go through the food in your house today. Get rid of a few unhealthy items that have been sitting on a shelf for months.
If you are in motion, whether walking or driving, keep your smartphone in your pocket or purse.
Identify one thing that stresses you out regularly. Create a plan to prevent it from occurring in the first place.
Looking Good
Eat more carrots and tomatoes for a truly natural tan. Also add salmon and blueberries for better hair and skin.
Walk at least five minutes a day to counteract aging. Build up to 45 minutes of intense activity at least three days a week to half aging even more.
When you need to look your best, give yourself plenty of time to get a sound night’s sleep.
An Extra Boost
Start every meal with the most healthy item on your plate, and end with the least.
Identify one aerobic activity that gives you a natural high. Do it at least once a week for 30 minutes.
At the end of a lousy day, before you make a small stressor into something bigger, give sleep a chance to do some repair work overnight.
Reminders
When you want a quick snack, take a handful and leave the bag or box behind.
Spend at least five minutes outside every day.
Identify one person who will check in regularly and hold you accountable for staying active. This could be a friend, coach, or personal trainer.
Prevention
Replace sweet and friend foods with healthier spices and flavors.
Make activities your first list of defense before you resort to pain killers or other medications.
Know your blood pressure and cholesterol levels. If you don’t know these numbers, check them in the next month. Then retest at least once per year.
Daily Choices
Identify a few healthy food options. Buy them automatically so good choices are always available at home.
Use vigorous exercise to clear your mind and body.
Make small decisions quickly to get them out of the way. But when you need to make a big decision, always sleep on it first.
New Habits
Save sugary desserts for your own birthday. On other occasions, eat fruit or berries instead.
Ration your most indulgent choices to enjoy them even more. If you can’t imagine life without chocolate, have a few bites once a week.
Try a new micro activity today, like taking the stairs or parking far away from the door.
Trend Setters
Never go a full day without eating something green. Have at least one cup of broccoli or another green vegetable.
Replace all juice, soda and sugary beverages with water, tea, coffee, or other unsweetened drinks
Identify one item you wear regularly that creates discomfort. Find a comfortable alternative.
Ideas for life
Identify one specific risk to your health. Spend an hour studying what foods you could eat to decrease that risk
Work towards or maintain a normal weight to improve your odds of sleeping well. If you need to lose a few pounds, swap an hour of daily television for an hour of sleep
Arrange your schedule to ensure you get at least eight hours of sleep each night.
Wrapping Up
With Each Bite, Consider how it can benefit your body. Use what you know to make better choices in the moment.
Be active everyday of the year. Take a few more steps tomorrow than you did today.
Everyday, invest more time and energy in good food, activity with friends, and quality sleep.