Step 1 of 9 0% Optimal health is a journey. As with any journey, to reach our destination we need to know our starting point. Knowing that starting point and understanding your current health status is a key part of building your personal health plan. The following questionnaire is all about you, and it’s thorough. Be sure to give it your full focus, away from noise, interruptions, cell phones, and other distractions. Answer each question as truthfully as possible, basing your response on your most current and consistent behavior—what you’re doing now; not what you did last week or last month. At the end of the quiz, you’ll receive a health score. The higher the number, the healthier you are. If your health score is less than perfect, don’t worry. Our ultimate goal with this quiz is to identify areas in your life where your Habits of Health could be improved. Later, as you work to create health, you will come back to this quiz on a regular basis to help track your progress. If you take our email health challenge, taking it monthly is recommended. If you are working with a health coach, talk to him or her about the best way to use the quiz. Are you ready to begin your journey? Section 1 - You Are What You Eat What you eat and how much you eat is critical to your health. Eating more calories than you use leads to weight gain; high-glycemic foods overwork your pancreas; and foods that stimulate inflammation such as saturated fats create chaos throughout your body. On the other hand, eating lots of fruits and vegetables turns off fat storage, satisfies hunger, stabilizes blood sugar, lowers insulin, and quells inflammatory fires. In the previous 12 months, I have*Lost more than 5 poundsLost 2 to 5 poundsStayed the same weightGained 2 to 5 poundsGained more than 5 poundsI eat breakfast:*Every dayMost DaysOccasionallyNeverI eat ___ small healthy meals or snacks a day.*6 or more4–52–31 huge meal a dayIn general, I eat ___ of my calories after 5:00 p.m.*Less than 35%35–50%More than 50%I eat red meat:*Never2–3 times a weekMore than 3 times a weekI eat fish that’s high in omega-3:*More than 2–3 times a week1–2 times a weekLess than once a weekNeverI eat dairy products that are:*Low-fat or skimI don’t eat dairy (but get calcium from other sources)Full fat (whole milk)I prefer my poultry (select all that apply):* Skinless White meat only Dark and white meat Skin on I usually like my meat or fish (select all that apply):* Baked or steamed Broiled Grilled Charred Fried in unsaturated fats (olive oil or other vegetable oils) Fried in saturated or trans-fats (butter or solid shortening) I eat ___ servings of vegetables a day:*More than 53–51–30I eat ___ servings of fresh fruit a day:*More than 31–30I get my sugar primarily from:*Natural fruitsFructoseTable sugarHigh-fructose corn syrupI eat white starches (white bread, white rice, tortillas, and pastas)*NeverLess than 1–2 times a week2–5 times a week1–2 times a dayMore than 2 times a dayI eat unprocessed, natural grains, cereals, and rice:*More than 2 times a day1–2 times a dayNeverThe type of fat or oil I use most often is:*Olive or canola oilSpreads with no trans-fats (Smart Balance, Promise)Margarine or vegetable oilButter, lard, or vegetable shorteningI drink alcohol:*Never1 glass of red wine with dinnerBetween 1 drink a week and 1 drink a monthLess than 1 drink a day1–2 drinks a day3 or more drinks a dayI salt my food:*NeverOccasionallyAlwaysI take vitamin and mineral supplements:*DailyWhen I rememberNever Section 2 - On the Move! We live in a computer-driven, sedentary world. Most people are not very active, and modern technologies are making remote, work-from-home jobs increasingly common, keeping us glued to a computer screen for hours on end. Making this problem worse, when you’re tired and overweight, it takes a lot of effort to move your body. Answer the following questions about your current activity level.I walk:*At least 30 minutes a daySometimes, but not every dayTo my car and my desk—that’s it!I do aerobic activities (aerobics class, running, sports):*DailyOccasionallyYou kidding? I’d rather die!I do weight resistance training:*3 or more times a weekOccasionallyDoes lifting a quarter-pounder with cheese count?On the weekend I usually (select all that apply):* Go for bike rides in the country Take a walk or walk my dog Sit on the sofa and watch TV When outdoor activity exposes me to the sun:*I always cover myself and use sunscreen of at least 30 SPFI avoid the sun at all timesI put on sunscreen when I think of itI go out in the sun but never protect myselfAt my job, I’m:*Active and perform manual laborUsually walking and movingSometimes walking, sometimes sittingIn a chair seven hours a dayDuring lunch and breaks (select all that apply):* I walk or take the stairs I go out to lunch or eat at the cafeteria I work at my desk, but get up and walk around whenever possible I eat lunch at my desk—usually fast food that’s brought in Section 3 - The Inner You Today’s chaotic schedules leave us with too much stress and too little free time, sleep, and fun. How do you balance your free time with your work? Do you allow your work to overtake everything else, creating stress and removing any rest and relaxing from your life? Answer the following questions about your work and your personal feelings to gauge the current status of your inner you, and be honest! The only way we can improve is to first know where we currently stand.My job:*Brings me lots of satisfactionIs OK, but I live for the weekendsMakes me really despise going to workAt work, I find myself getting upset:*Never1–2 times a weekMost daysMy commute to work:*Isn’t a factor—I work out of my houseIs short, and I enjoy the driveTakes at least 30 minutes, and there’s sometimes trafficIs something I dread due to the length and traffic jamsWhen I get home from work, I usually (select all that apply):* Relax in the garden or do something fun Read a good book and go for a walk Take a hot bath and play some music Chauffer kids to various activities Go home and get on the computer Fight with my spouse and usually grab a drink I take part in some type of relaxation or spiritual endeavor:*Every dayOccasionally, when I find timeNeverThe last time I had a really good laugh was:*This weekA few weeks agoLast monthCan’t rememberI have ___ close personal friends.*More than 52–5Fewer than 2I would describe my marriage or significant relationship as:*The bestHappyPretty goodOKI’m unhappily married or recently separatedI get together with a group of friends for fun and companionship:*Two or more times a weekOccasionallyHardly everMy experience with pets is best described as:*I have a dog or cat that loves meI’ve had a pet in the past, but not currentlyI don’t like animalsI sleep:*More than 7 hours a night6–7 hours a nightLess than 6 hours a nightLess than 5 hours a nightWhen I go to bed:*I fall asleep almost immediatelyIt takes me a while to fall asleepI toss and turn until I’m exhaustedOnce I fall asleep:*I sleep soundly through the nightI wake up too early and can’t always get back to sleepI wake up after a few hours and can’t get back to sleepI wake up:*Totally refreshed and ready to attack the dayRestedFeeling OKOnly if the alarm wakes me upTiredExhausted Section 4 - Breathe Deep! You don’t need to be told that smoking is devastating to your health. If you’re a smoker, make quitting your very first priority. This section is all about smoking and the air quality at your current place of residence. Answer the following questions truthfully so we can create an accurate, useful plan for cleaning up the air around you.I live:*In the countryIn the suburbsIn a major cityI work:*In the countryIn the suburbsIn a major cityCurrent smoking habit status*I never smokedI quit more than 10 years agoI quit 2–10 years agoI quit less than 2 years agoI still smokeTotal Number of Years I smoked123456789101112131415161718192021222324252627282930313233343536373839404142434445464748495051525354555657585960616263646566676869707172737475Number of packs I smoked per day12345678910I’m exposed to secondhand smoke:*NeverOccasionallyOftenDaily Section 5 - Weighing You Down Your current weight and the amount of abdominal fat you’re carrying are key health predictors. Waist circumference, waist-to-hip ratio, and Body Mass Index (BMI) can tell you whether your current habits are on target or weighing you down. Waist circumference measures your abdominal fat—both a predictor and a cause of poor health and disease. Measure your waist circumference in inches by placing it just on top of your hip—the blue line in the diagram.Gender*MaleFemaleMale: Waist circumference (in inches):*<3232–34.935–3737.1–39.940+Female: Waist circumference (in inches):*<2929–3131–32.532.6–34.935+Waist-to-hip ratio (WHR) compares the circumference of your waist to the circumference of your hips to see how much dangerous fat you’re carrying. Carrying extra weight around your lower hips—sometimes called the pear shape—is much less harmful to your health than extra weight around your waist.Waist Circumference in Inches*ex: 28.4Hip Circumference in Inches*ex: 28.4Your Waist to Hip Ratio*Body mass index (BMI) is an important measure of disease risk and a helpful way to track your progress as you lose weight.Weight in Pounds*Height in Inches*Your BMI Section 6 - Testing, Testing Please note: this section is OPTIONAL. If you do not have these numbers, skip this section by not filling any answers and clicking "Next" at the bottom. If you have numbers from your latest check-up, you can use them to answer the following questions. If not, just skip this section by not filling any answers and clicking "Next" at the bottom —but I highly recommend you have your doctor check these levels. Just ask to have a lipid profile done at your next visit, along with blood glucose and hs-CRP.Total CholesterolLess than 100 (Ultra)100–149150–179180–199200–239240+Low-density lipoproteins (LDLs): build up in the blood and increase your risk of heart disease.Ultra: Less than 70 mg/dLVery good: 70–100Good: 100–129Borderline: 130–159 mg/dLHigh: 160–189 mg/dLVery high: 190 mg/dL or higherHigh-density lipoproteins (HDLs): carry cholesterol to the liver, where it is removed from the body.Low: Less than 40 mg/dLMedium: 41–59 mg/dLVery Good: 60–80 mg/dL or higherUltra: 80 mg/dL or higherTriglycerides store energy for your body to use when needed. Too many triglycerides can block blood vessels and cause other health problems, such as abdominal pain and pancreatitis.Ultra: Less than 100 mg/dLGood: 100–150 mg/dLBorderline: 150–199 mg/dLHigh: 200–499 mg/dLVery high: 500 mg/dl or higherFasting blood glucose (sugar) measures the ability of your body to regulate your blood sugar and is an indicator of your metabolic health, as well as whether you’re at risk for diabetes.Ultra: Less than 80 mg/dLVery good: 80–100 mg/dLNormal 100 - 110 mg/dLBorderline: 111–126 mg/dLHigh (diabetic): 126–150 mg/dLVery high: 150 mg/dl or higherHigh-sensitivity C-reactive protein (hs-CRP) evaluates the inflammatory state of your blood and body. This important test is a common measurement of your risk for a number of diseases, especially heart disease—but it also lets us know how healthy you are. If you haven’t had this test, you’ll want to once you read this book! Make sure you get the high-sensitivity version (hs-CRP).Ultra: Less than .5 mg/LVery good: .5–1.0 mg/LNormal: 1.0–1.9 mg/LBorderline (inflammation): 2.0–2.9 mg/LHigh: 3.0–4.9Very high: 5.0 mg/L or higher Section 7 - Start Where You Are Any medical conditions you have at the moment are, naturally, a major factor in your current health status. But don’t be discouraged! Remember, your health status isn’t fixed—it’s only the starting point of your journey. By changing your health habits, we can neutralize and even eliminate many health problems and in some cases reduce or completely phase out your need for medication.My last periodic health examination (i.e., check-up)*At least once a yearSometime in the pastNeverI’ve been diagnosed with:* Pre-diabetes Gestational diabetes Pre-hypertension None of the above I currently take:*Birth control pillsBirth control pills (and I smoke)I don’t take birth controlI take a daily, low-dose aspirin of around 162 mg and:*I’m a male over 35 or female over 40I have metabolic syndromeI’m a male under 35 or female under 40 but take aspirin under my Doctor’s recommendationI don’t take daily aspirinI have the following health conditions:High blood pressure*MildModerateSevereNoMedication Check the box if you need medication to control this condition Metabolic syndrome*MildModerateSevereNoMedication Check the box if you need medication to control this condition Polycystic ovarian syndrome*MildModerateSevereNoMedication Check the box if you need medication to control this condition Diabetes*MildModerateSevereNoMedication Check the box if you need medication to control this condition Thyroid condition*MildModerateSevereNoMedication Check the box if you need medication to control this condition I have the following advanced health conditions:* Heart disease (e.g., heart attack, CHF, stroke) Lung disease (e.g., COPD, severe asthma) Kidney disease (e.g., renal failure) Immune disease (e.g., lupus) Gastrointestinal disease (e.g., Crohn’s disease) Other significant disease None of the above Section 8 - All in the Family Your family’s medical history reflects your genetic programming and is a big influence on your current health status and future risk. It can even affect your ability to control your weight. To find out your genetic factor (GF), add the points in the chart below for each condition that any of your parents or grandparents developed before age 60. Your GF is 1 minus that total. For example: Your mother and grandmother had diabetes (.04 + .04) and your father had heart disease (.04), all diagnosed before age 60. Add .04 + .04 + .04, for a total of .12. Your GF is .88 (1 − .12 = .88).Heart Disease* Mother Maternal Grandfather Maternal Grandmother Father Paternal Grandfather Paternal Grandmother None Stroke* Mother Maternal Grandfather Maternal Grandmother Father Paternal Grandfather Paternal Grandmother None Diabetes* Mother Maternal Grandfather Maternal Grandmother Father Paternal Grandfather Paternal Grandmother None Colon Cancer* Mother Maternal Grandfather Maternal Grandmother Father Paternal Grandfather Paternal Grandmother None Breast Cancer* Mother Maternal Grandfather Maternal Grandmother Father Paternal Grandfather Paternal Grandmother None Ovarian Cancer* Mother Maternal Grandfather Maternal Grandmother Father Paternal Grandfather Paternal Grandmother None Alzheimer's* Mother Maternal Grandfather Maternal Grandmother Father Paternal Grandfather Paternal Grandmother None Obesity* Mother Maternal Grandfather Maternal Grandmother Father Paternal Grandfather Paternal Grandmother None This iframe contains the logic required to handle AJAX powered Gravity Forms.