Health Assessment Quiz Step 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 poundsIntentionally lost 2 to 5 poundsStayed at the same weightGained 2 to 5 poundsGained more than 5 poundsI check my current weight:*Once a day to once a weekBi-weeklyOccasionallyCouple times a yearNeverI eat breakfast:Every dayMost daysSome daysRarelyNeverI eat ... small healthy meals or snacks a day*Six or moreFour - FiveTwo - ThreeOne to Two1 huge mealI keep my eye on my portion size ... the time:*AlwaysMostHalf the timeOccasionallyNeverI eat mindfully (slowly, paying attention to what I am eating):*AlwaysMost of the timeHalf the timeOccasionallyNeverIn 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:*NeverOccasionallyHalf the timeMost of the timeAlmost alwaysI drink sugary sodas, fruit drinks, or sugary sports drinks:*NeverSeldomOnce a dayMore than once a daySeveral times a dayI overeat when I am emotional (stressed/upset/angry/happy):NeverRarelySometimesOftenAlwaysCurrent 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 - 95 - 63 - 41 - 20My sugar intake comes from?*Whole fruitOnly zero calorie sweetenersFructoseTable sugarHigh Fructose Corn SugarI eat red meat:*NeverOccasionally1 - 2 times a week3 - 5 times a week>5 times a weekI eat fatty fish with lots of Omega 3 such as salmon?*>5 times a week3 - 5 times a week1 - 2 times a weekOccasionallyNeverWhen I eat poultry I only eat:*White meat skinlessWhite meatDark and white meatDark meatDark meat with skinI cook my meat, poultry and fish?*Baked or steamedBroiledGrilledFriedCharredThe type of oil or fat I use is:*Olive OilButter (grass-fed), Coconut, Avocado, Palm OilCanola OilVegetable Soybean OilMargarineI drink ... alcoholic beverages*NeverBetween one drink a week and one drink a monthA glass of red wine with dinner1 - 2 drinks a day>3 drinks a dayI drink ... glasses (8 ounces) of water a day:*8 or more5 - 73 - 42 - 3<2Current Habits of MotionI sit ... hours a day:*<1 hour a day1 - 2 hours a day3 - 4 hours a day5 - 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:*AlwaysMost of the timeSometimesHardly everNeverI make sure I walk at least 10,000 steps daily:*EverydayMost daysSomedaysRarelyNeverI do aerobic activities (spin class/running/active sports):*EverydayMost daysSomedaysRarelyNeverI do weight resistance training two days a week*AlwaysMost of the timeHalf the timeOccasionallyNeverAt my job I am:*Active and perform manual laborWalking & moving a lotStanding and using the stairs, although my work involves some sittingSitting up to six hours a daySitting 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 activityStand up while on the phone and I use the stairsWhen I am thinking about it I will stand upMade somethings easier to do sitting downMade everything easier to do sitting downOn weekends I am:*Very active, play sports, go for bike rides, or other strenuous activitiesSomewhat active , walking dog, walking in mallSlightly active, walk out to mailbox to get mailDriving in my car to do all thing such as choresSitting 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 goalsI wear one but only adjust my behavior when I think about itSometimesOccasionallyNeverI get out in nature and walk:*Everyday and mostly in the forestMost of the timeHalf the timeRarelyNeverCurrent Habits of Healthy SleepI get at least 8 hours of high quality sleep:*Every dayMost daysSomedaysRarelyNeverWhen I go to bed:*I fall asleep immediatelyIt takes me a little whileVariesI struggle a long timeI never really fall asleepOnce I fall asleep:*I sleep soundly throughout the nightI occasionally wake up but can go back to sleep easilyI wake early in the morning and cannot get back to sleepI wake up after a few hours and cannot get back to sleepI never really fall to sleepI wake up:*Totally refreshed and ready to attack the dayRestedFeeling OKTiredExhaustedThe hour before I go to bed:*I am calm in a relaxed surroundingsI check my text and email sometimesBusy finishing up with work related activitiesChaotic doing stuff right up to the last momentAnxious stateWhat type of light are you exposed to in that hour before bed?*Dim natural lightDimmer low incandescentMostly from TVBright florescentBright blue light from phone, computerI drink caffeine:*NeverNever within 8 hours of bedtimeWithin five to seven hours of bedtimeWithin two to four hours of bedtimeWithin an hour of bedtimeI drink alcohol:*NeverNever within 3 hours of bedtimeWithin one to three hours of bedtimeWithin one hour of bedtimeRight up to bedtimeI would describe my bedroom at bedtime as:*Cool <68 degrees, pitch black, silent, things in orderLight coming from clock, LEDSome light coming through windows, some noise, warmTV, computer, cell phone onBright, noisy, hot, messy, dog on bedAs I put my head on the pillow I am:*Totally relaxedAwake but start to drift asleepThinking about work or chores you didn’t get doneOften fighting with significant otherAnxious and worried about somethingCurrent Habits of Your MindWhen I am presented with a challenge:*I am focused on what I can learnI hope someone else will take care of itI make excusesI find myself blaming someone elseI find myself always getting upsetWhen I am in an argument:*I seek to understand what the other person is sayingI am more interested in talking than listeningI feel sorry for myselfI am quick to point the blameI 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 itI ignore it rather than attempt to understandI find myself blaming people with other beliefsI find myself asking why the world isn’t differentI find myself focusing on whose fault it wasWhen I find myself over eating I:*Look to understand why I did itI note it but do nothingBlame it on myselfBlame it on something elseBlame 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 stateI become aware of it but still feel irritatedI look to blame it on someone elseI find myself unable to think straightI leash out in rageI am open, curious, and want to learn:**AlwaysMost of the timeHalf the timeOccasionallyNeverI am closed, defensive and need to be right:*NeverOccasionallyHalf the timeMost of the timeAlwaysI am aware of my emotions:*AlwaysMost of the timeHalf the timeOccasionallyNeverIn my relationships with others:*I develop deep close connectionsI get together with others but not enoughI have a couple of superficial friendsMy relationship with my significant other is strainedI struggle getting people to like meI feel very connected to my spirit or my faith:*AlwaysMost of the timeSometimesRarelyNeverCurrent Habits of Your SurroundingsI find my job is:*Powerful in fulfilling my purpose and meaningA fun place to work but doesn’t really bring me much passionNot really helping me growOK but I live for the weekendsDespicable and I hate to go to workAt work I find myself getting upset:*Never, I have great boss and great place to workOccasionally, but it’s just part of life1-2 times a week but it's tolerableMost days, not a great place to work but it pays the billsEvery day and sometimes they are downright mean to meMy commute to work:*Isn’t a factor, I work out of my homeIsn’t too bad but I have to drive a waysCan be bad with trafficTakes over 60 minutes and can be a messI 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 homeStart doing choresFocus on the work I brought homeHave to do repairs or fix the leaksWorry 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 spacesIn an area where I can go outside most of the timeIn a city without sidewalksOff a busy freeway where there is not much room to walkIn an unsafe area in the city where it is not safe to go outsideI have stocked my kitchen and pantry with only healthy food:*CompletelyMost of itSome of itA few itemsNone of itI have made my bedroom:*Extremely conducive to sleep (no TV/no digital devices/blackout shades)Somewhat conducive to sleepIt's OKNot very good to get a good night’s sleepTerrible 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 choicesMost of them are but I have some that have a bad influence on meAbout 50 - 50Most of my peers make bad choices dailyAll 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 friendWe get along and careWe ignore each otherWe argue continuallyContentious at bestI have organized my life around what matters most:*CompletelyMost of itSome of itA few itemsNone of itΔ