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CONTENTS

The New Edition and Welbe App

Eat Move Sleep

1 The Three Building Blocks

Forget Fad Diets, Forever

Make Inactivity Your Enemy

Sleep Longer to Get More Done

2 Big Changes Through Small Adjustments

Every Bite Is a Net Gain or Loss

Step Away From Your Chair

Sleep Makes or Breaks a Day

3 One Good Choice at a Time

What Counts More Than Calories

Use Product Placement at Home

Work Faster While You Walk

4 Forming Better Habits

Sugar Is the Next Nicotine

Substitutes Are a Nicotine Patch

Take Two Every Twenty

5 Giving Your Immune System a Boost

Judge Food by the Color of Its Skin

A Vaccine for the Common Cold

Quality Beats Quantity in Bed

6 Lifestyle Choices That Count

Wear a New Pair of Genes

Measuring Makes You Move More

Target 10,000

7 Arranging Your Day for More Energy

Be Less Refined

Family Style Is Making Us Fat

Burn Calories After Your Workout

8 Why Timing Matters

Empty Stomach, Bad Choices

The 20-Minute Meal Rule

Move Early for a 12-Hour Mood Boost

9 Quick Fixes

The First Order Anchors the Table

Move With Both Sides

Fight the Light at Night

10 Making Smarter Decisions

Prioritize Your Protein

Stop Buying Junk for Friends

Find Your Motivation to Move

11 Staying Healthy While You Work

Keep Work From Killing You

The Danger of Desktop Dining

Working While Intoxicated

12 Going Cold Turkey

The Throwaway Foods

Help a Quitter Win

Hit Snooze and You Lose

13 Myth Busting

The Butter Is Healthier Than the Bread

Don’t Eat Your Meat and Potatoes

Be Cold in Bed

14 Health Starts at Home

Small Plates, Smaller Waistline

Staying Active Starts at Home

Make Sleep a Family Value

15 Planning Ahead

Don’t Be Fooled by the Decoy

Structure Exercise for Enjoyment

A Night to Remember

16 Staying Sharp

Avoid a High-Fat Hangover

Take Your Brain for a Walk

Try Exercise Instead of Sleeping Pills

17 Rising to Expectations

Create Barrier Labels

Organic Does Not Equal Healthy

Go Public With a Goal

18 Good Nights

Feast at Sunrise, Fast at Sunset

Television Shortens Your Life Span

Protect Your Final Hour

19 Rethinking Things

Dried and Juiced Is Fruitless

Don’t Judge a Box by Its Cover

Make Noise at Night

20 Fine-Tuning Your Routine

Less Heat, Better to Eat

Driving to Divorce

Sleeping in Only Sounds Good

21 Living in the Now

Buy Use It or Lose It Foods

How You Move Matters

Keep Stress From Ruining Your Sleep

22 The Ultimate Anti-Aging Solutions

Get a Tan From Tomatoes

Look Younger With Each Step

Sleep to Impress

23 Giving Healthy Choices a Chance

Eat the Healthiest Food First

The Right Way to Get High

Sleep Your Way to a New Day

24 Holding Yourself Accountable

Grab a Handful

Take Five Outside

Pay for Peer Pressure

25 Preventive Measures

Eat to Beat Cancer

Get a Prescription for Exercise

Know Two Numbers by Heart

26 Clearing a Path

Buy Willpower at the Store

Clean Your Brain and Bowels

Sleep On It

27 Creating New Habits

Save the Cake for Your Birthday

Indulge Less to Enjoy More

Take Credit to Make It Count

28 Being a Trendsetter

Broccoli Is the New Black

Stick With Coffee, Tea, and Water

Tame Ties and Tight Pants

29 Everything’s Connected

Fight Risk With Food

Gain Sleep With Weight Loss

Eight Is Enough

30 In a Nutshell

Every Meal Matters

Put Activity Before Exercise

Invest in Sleep for Your Future

Concluding Thoughts

Putting It All Together

Take Action: The Welbe Companion App

Appendix A: Creating Health and Well-Being in Organizations

First 30 Days Challenge

Notes

Acknowledgments