Health Assessment QuizStep 1 of 80%This is an important moment for youThis valuable information will provide a reality check of where your daily actions are taking you in terms of your health and wellbeing. It is an important exercise that will require your full focus, away from noise, interruptions, cell phones and other distractions. Its accuracy will be completely dependent on answering each question as truthfully as possible, basing your response on your most current and consistent behavior - what you are doing now, not last week or last month, or last year.Before you begin, look at the chart below. It depicts the health continuum, from sick to non-sick, to optimal health and beyond. The lower your score, the healthier you are. Look at the chart and write down what score most accurately represents what you believe is the state of your health right now. For reference, most people find themselves somewhere in the unhealthy range of scores, in the non-sick zone between sick and optimal health.Alright, lets start your evaluation and find out how well you guessed.Current Habits of Weight ManagementIn the past 12 months, I have:* Intentionally lost more than 5 pounds Intentionally lost 2 to 5 pounds Stayed at the same weight Gained 2 to 5 pounds Gained more than 5 poundsI check my current weight:* Once a day to once a week Bi-weekly Occasionally Couple times a year NeverI eat breakfast: Every day Most days Some days Rarely NeverI eat ... small healthy meals or snacks a day* Six or more Four - Five Two - Three One to Two 1 huge mealI keep my eye on my portion size ... the time:* Always Most Half the time Occasionally NeverI eat mindfully (slowly, paying attention to what I am eating):* Always Most of the time Half the time Occasionally NeverIn general I eat ...% of my calories after 5pm:* Less than 35% 35 - 39% 40 - 49% 50 - 59% More than 60%I eat out at restaurants or fast food establishments:* Never Occasionally Half the time Most of the time Almost alwaysI drink sugary sodas, fruit drinks, or sugary sports drinks:* Never Seldom Once a day More than once a day Several times a dayI overeat when I am emotional (stressed/upset/angry/happy): Never Rarely Sometimes Often AlwaysCurrent Habits of Eating and HydrationWhat ...% of the food I eat is ultra-processed (refined flour/sugar):* Zero <10% <20% <30% <40%I eat ... servings of fruits and vegetables a day?* 7 - 9 5 - 6 3 - 4 1 - 2 0My sugar intake comes from?* Whole fruit Only zero calorie sweeteners Fructose Table sugar High Fructose Corn SugarI eat red meat:* Never Occasionally 1 - 2 times a week 3 - 5 times a week >5 times a weekI eat fatty fish with lots of Omega 3 such as salmon?* >5 times a week 3 - 5 times a week 1 - 2 times a week Occasionally NeverWhen I eat poultry I only eat:* White meat skinless White meat Dark and white meat Dark meat Dark meat with skinI cook my meat, poultry and fish?* Baked or steamed Broiled Grilled Fried CharredThe type of oil or fat I use is:* Olive Oil Butter (grass-fed), Coconut, Avocado, Palm Oil Canola Oil Vegetable Soybean Oil MargarineI drink ... alcoholic beverages* Never Between one drink a week and one drink a month A glass of red wine with dinner 1 - 2 drinks a day >3 drinks a dayI drink ... glasses (8 ounces) of water a day:* 8 or more 5 - 7 3 - 4 2 - 3 <2Current Habits of MotionI sit ... hours a day:* <1 hour a day 1 - 2 hours a day 3 - 4 hours a day 5 - 6 hours a day > than 6 hours a dayI get up and move 2-3 times for at least 2 minutes for every hour I am sitting:* Always Most of the time Sometimes Hardly ever NeverI make sure I walk at least 10,000 steps daily:* Everyday Most days Somedays Rarely NeverI do aerobic activities (spin class/running/active sports):* Everyday Most days Somedays Rarely NeverI do weight resistance training two days a week* Always Most of the time Half the time Occasionally NeverAt my job I am:* Active and perform manual labor Walking & moving a lot Standing and using the stairs, although my work involves some sitting Sitting up to six hours a day Sitting greater than six hours a dayI have organized my home and my office to encourage movement:* Completely organized my home and office to support frequent activity Stand up while on the phone and I use the stairs When I am thinking about it I will stand up Made somethings easier to do sitting down Made everything easier to do sitting downOn weekends I am:* Very active, play sports, go for bike rides, or other strenuous activities Somewhat active , walking dog, walking in mall Slightly active, walk out to mailbox to get mail Driving in my car to do all thing such as chores Sitting on the couch and watching TV all dayI wear a pedometer or other measuring device (Fitbit/Apple Health etc.):* Every day and track my motion and set progressive goals I wear one but only adjust my behavior when I think about it Sometimes Occasionally NeverI get out in nature and walk:* Everyday and mostly in the forest Most of the time Half the time Rarely NeverCurrent Habits of Healthy SleepI get at least 8 hours of high quality sleep:* Every day Most days Somedays Rarely NeverWhen I go to bed:* I fall asleep immediately It takes me a little while Varies I struggle a long time I never really fall asleepOnce I fall asleep:* I sleep soundly throughout the night I occasionally wake up but can go back to sleep easily I wake early in the morning and cannot get back to sleep I wake up after a few hours and cannot get back to sleep I never really fall to sleepI wake up:* Totally refreshed and ready to attack the day Rested Feeling OK Tired ExhaustedThe hour before I go to bed:* I am calm in a relaxed surroundings I check my text and email sometimes Busy finishing up with work related activities Chaotic doing stuff right up to the last moment Anxious stateWhat type of light are you exposed to in that hour before bed?* Dim natural light Dimmer low incandescent Mostly from TV Bright florescent Bright blue light from phone, computerI drink caffeine:* Never Never within 8 hours of bedtime Within five to seven hours of bedtime Within two to four hours of bedtime Within an hour of bedtimeI drink alcohol:* Never Never within 3 hours of bedtime Within one to three hours of bedtime Within one hour of bedtime Right up to bedtimeI would describe my bedroom at bedtime as:* Cool <68 degrees, pitch black, silent, things in order Light coming from clock, LED Some light coming through windows, some noise, warm TV, computer, cell phone on Bright, noisy, hot, messy, dog on bedAs I put my head on the pillow I am:* Totally relaxed Awake but start to drift asleep Thinking about work or chores you didn’t get done Often fighting with significant other Anxious and worried about somethingCurrent Habits of Your MindWhen I am presented with a challenge:* I am focused on what I can learn I hope someone else will take care of it I make excuses I find myself blaming someone else I find myself always getting upsetWhen I am in an argument:* I seek to understand what the other person is saying I am more interested in talking than listening I feel sorry for myself I am quick to point the blame I find it important to be right over everything elseWhen something bad happens in the world:* I seek to understand what can be done to learn from it I ignore it rather than attempt to understand I find myself blaming people with other beliefs I find myself asking why the world isn’t different I find myself focusing on whose fault it wasWhen I find myself over eating I:* Look to understand why I did it I note it but do nothing Blame it on myself Blame it on something else Blame it on someone elseWhen I find myself getting upset because someone made me look stupid:* I realize only I can upset myself and I quickly shift back to rational state I become aware of it but still feel irritated I look to blame it on someone else I find myself unable to think straight I leash out in rageI am open, curious, and want to learn:** Always Most of the time Half the time Occasionally NeverI am closed, defensive and need to be right:* Never Occasionally Half the time Most of the time AlwaysI am aware of my emotions:* Always Most of the time Half the time Occasionally NeverIn my relationships with others:* I develop deep close connections I get together with others but not enough I have a couple of superficial friends My relationship with my significant other is strained I struggle getting people to like meI feel very connected to my spirit or my faith:* Always Most of the time Sometimes Rarely NeverCurrent Habits of Your SurroundingsI find my job is:* Powerful in fulfilling my purpose and meaning A fun place to work but doesn’t really bring me much passion Not really helping me grow OK but I live for the weekends Despicable and I hate to go to workAt work I find myself getting upset:* Never, I have great boss and great place to work Occasionally, but it’s just part of life 1-2 times a week but it's tolerable Most days, not a great place to work but it pays the bills Every day and sometimes they are downright mean to meMy commute to work:* Isn’t a factor, I work out of my home Isn’t too bad but I have to drive a ways Can be bad with traffic Takes over 60 minutes and can be a mess I really dread it each day, terrible traffic, length, and dangerousWhen I get home from work, I usually:* Relax in the garden, swim in the pool, or enjoy my lovely home Start doing chores Focus on the work I brought home Have to do repairs or fix the leaks Worry that the house may have been broken into while I was goneI live in a neighborhood that is:* In the country and has lots of outside recreational spaces In an area where I can go outside most of the time In a city without sidewalks Off a busy freeway where there is not much room to walk In an unsafe area in the city where it is not safe to go outsideI have stocked my kitchen and pantry with only healthy food:* Completely Most of it Some of it A few items None of itI have made my bedroom:* Extremely conducive to sleep (no TV/no digital devices/blackout shades) Somewhat conducive to sleep It's OK Not very good to get a good night’s sleep Terrible to get a good night's sleep (no drapes, TV/digital devices, no AC)I have created relationships with people living optimally healthy:* I only hang out around people that make healthy choices Most of them are but I have some that have a bad influence on me About 50 - 50 Most of my peers make bad choices daily All of my peers make bad choices dailyI would describe my relationship with the person closest to me as:* An amazing, deep love, soul mate, best friend We get along and care We ignore each other We argue continually Contentious at bestI have organized my life around what matters most:* Completely Most of it Some of it A few items None of itΔ