Women scratching her head

How Healthy Are You?

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Sometimes we think we are healthier than we really are. And other times we’re unnecessarily hard on ourselves. True health, energy and vitality really boils down to a few key “foundational” habits. Are you ready to see if your daily routine is on track with healthy living? Take this simple test to compare your habits against my eight DIET FREE habits and find out!

DRINK WATER... and think before you drink anything else.

Y   N   It’s automatic for me to drink 8 - 16 ounces of water upon rising every morning (before I drink coffee).

Y   N   I rarely leave home without a bottle of water. If fact, I have at least one favorite water bottle and I know good places throughout my daily travels to refill it.

Y   N   If I consume caffeine (coffee, tea, iced tea, energy drink), I do so moderately (less than 3 servings daily), and I have a “caffeine cut off time” that’s 6 hours before bed so my deep REM sleep is not disrupted.

INCLUDE BREAKFAST... and stop eating two to three hours before bedtime.

Y   N   I eat breakfast nearly every day and it consists of at least a few of the following: a fruit, a serving of whole grains, a bit of healthy fat (like nuts, flax seed or chia seed), and some protein.

Y   N   It’s natural for me to quit eating after 7 or 8 pm (or 2 - 3 hours before bedtime), and I know I sleep better because of it.

Y   N   If someone brings in donuts, it’s easy for me to decline them 80 - 100 percent of the time.

EAT OFTEN... and include a fruit or vegetable each time.

Y   N   I am in the habit of including a fruit with every breakfast, a fruit and vegetable with every lunch, a fruit or vegetable with every snack, and several vegetables with every dinner.

Y   N   My afternoon snack often includes something like a handful of nuts and a piece of fresh fruit, which helps keep me in control so I do not overeat at dinner.

Y   N   I enjoy a dark green salad during at least one of my daily meals.

TAME YOUR SWEET TOOTH... and naturally eat as little sugar as possible.

Y   N   I have a fruit bowl prominently displayed and regularly filled at home and/or work. Eating 2 or 3 fruits per day happens easily for me.

Y   N   When I get a sweet craving (or an afternoon slump), I automatically reach for fresh fruit, or dried fruit and a glass of water.

Y   N   I used to feel deprived if I went even one day without something sweet like some cake, cookies or candy bar. Now it’s normal to go without, and I truly don’t miss it.

Women pointing to her head

FIND THE FAT... and know the good, the bad and the ugly.

Y   N   For the most part, I am a “no fried foods” person. I am simply not tempted by them.

Y   N   I eat a handful or two of walnuts, almonds, peanuts or cashews pretty much daily.

Y   N   I include “unfried” fish (favoring fatty fish like salmon, trout and sardines) in my diet at least twice weekly (or I’m vegetarian).

REPLACE PROCESSED FOOD WITH WHOLESOME... and shop natural, close-to-the farm.

Y   N   I opt for whole-grain breads, pasta and brown rice (or quinoa, kamut or barley) whenever possible, and never let grains crowd out veggies at a meal.

Y   N   My preference is for whole foods, but if I choose something in a package, I reflexively read the label first, and opt out of products with undesirable or unpronounceable ingredients (that indicate excessive processing).

Y   N   I include a serving of canned or cooked dried beans (like garbanzo, pinto, black, or kidney beans) or lentils at least 4 times per week.

EAT UNTIL NO LONGER HUNGRY... and stop the lead-filled beach ball!

Y   N   I often split a restaurant entrée with the person I’m dining with (or I box up half for another meal).

Y   N   When I eat, it is because I am physically hungry and not to “feed my emotions.”

Y   N   I can thoroughly enjoy a small sweet treat without feeling guilty and without overindulging.

EVERYDAY EXERCISE... and make it your middle name.

Y   N   I “bump up” my physical activity while running errands, by taking the stairs instead of the elevator, parking farther away, and/or walking or biking instead of driving whenever possible.

Y   N   I participate in 30 minutes or more of physical activity most days of the week. I actually view exercise as my “get to,” not my “have to.” It’s my time and I look forward to it!”

Y   N   I have a set routine that makes exercise the easy choice, such as packing my workout clothes the night before, getting up early, or committing to a workout buddy.

Y   N   My physical activity routine includes resistance exercise for at least 6 major muscle groups, at least twice each week.

Women holding a sign that says Diet Free

Y   N   I include upper and lower body stretching at least twice each week.

____   Add up your total number of YES answers.


Less than 22 Yes’s
If you’ve been dragging tail, now you know why! Knowing about these habits is one thing, but living them “on auto-pilot” and easily reaping their benefits is another. Today is your day to begin doing exactly that. How?

Watch what others have accomplished with DIET FREE. You can too!

22 or more Yes’s? = You are a DIET FREE Champ!
If you’ve already participated in DIET FREE, don’t forget about the lifestyle-sustaining online support tools available to you at dietfree.com. After all, your membership has no expiration!
(Can’t remember your username or password? Contact us at info@dietfree.com.)

This high score also means that you are ready to “take your meals to the next level” with Real Food coaching and recipes at EatRealAmerica.com. Check it out, and join Krista and me!