The whole program on one page.
A printable daily worksheet with everything I eat, move, track, and check to keep my blood pressure, cholesterol, and energy where I want them.
It's the checklist I wish I'd had on day one of my three-month experiment. Print a stack, put one on the fridge each morning, and let the pattern do the work.
What's on the page
Three columns, one for each verb, followed by space to reflect and a weekly trend grid. Everything comes from the summary of my approach at the back of the book.
Eat
Four things to leave off the plate
Six things to put on it
Daily targets for fiber, sodium, potassium, and saturated fat
Move
Steps and daily activity
Minutes of daylight and morning light
Sleep, sleep quality, mindfulness, and stress
Heal
Morning and evening blood pressure
Glucose, for those who track it
Energy, mood, cravings, and medication check
How I use it
Print seven
One per day, Monday to Sunday. Clip them together so the weekly grid on Sunday's sheet has the whole week to draw from.
Numbers first
Blood pressure and weight before coffee. Morning readings are the ones worth comparing day to day.
Check as you go
Tick the Eat and Move boxes during the day rather than reconstructing it at night. Honesty beats memory.
One line at night
One win, one adjustment. Small, specific, and about tomorrow. That's the whole review.
The worksheet is the what. The book is the why.
Eat, Move, Heal explains the mechanism behind every line on the page, the research that backs it, and what happened to my own numbers in three months. If you want to know why avocados and sodium both matter for blood pressure, start there.