For each of the following questions, circle the answer that best describes you. When finished, add up the numbers next to your circled answers and see below to find out what your score means.
1. Does climbing a flight of stairs leave you panting?
Frequently=5
Sometimes=3
Never/Not Often=1
2. Do you have headaches or feel strange pains in your chest, hips, abdomen, or back?
Frequently=5
Sometimes=3
Never/Not Often=1
3. Do your joints ache?
Frequently=5
Sometimes=3
Never/Not Often=1
4. Do you often suffer from acid reflux?
Frequently=5
Sometimes=3
Never/Not Often=1
5. Do you smoke?
Frequently=5
Sometimes=3
Never/Not Often=1
6. Do you have more than two drinks a day?
Frequently=5
Sometimes=3
Never/Not Often=1
7. Do you walk less than a mile a day?
Frequently=5
Sometimes=3
Never/Not Often=1
8. Do you skip breakfast?
Frequently=5
Sometimes=3
Never/Not Often=1
9. Do you eat when you’re not hungry?
Frequently=5
Sometimes=3
Never/Not Often=1
10. Do you have days when you forget to eat several portions of fruits and vegetables?
Frequently=5
Sometimes=3
Never/Not Often=1
11. Do you eat at fast food establishments?
Frequently=5
Sometimes=3
Never/Not Often=1
12. Do you eat everything on your plate, even at restaurants with giant portion sizes?
Frequently=5
Sometimes=3
Never/Not Often=1
You need more than an adjustment–you need an overhaul! Seriously, your score indicates you’re at risk for getting one or more of the lifestyle-related diseases: diabetes, heart disease, obesity and cancer. First, get a full blood workup and physical from your doctor. Next, work a little bit of exercise into your daily routine—10 minutes of walking each day is a good start. Finally, start eating frequent, smaller meals—or mini-meals—that feature healthy fruits and vegetables and lean meats. These tiny lifestyle changes will make you feel and look better immediately.
You could use a tune-up. Your score indicates that you aren’t getting enough exercise and you probably eat too much junk food. The good news is that you have an awareness about what you need to do and you just need a little nudge to get going. Nudge, nudge: You can do it! Get out into the fresh air with a friend or loved one, and get moving. Eat out less, and prepare healthy foods and snacks at home to take to work. Put an exercise bike in front of that TV. You’re already on your way to having a healthier lifestyle.
Congratulations! You’re almost there. You obviously put a lot of thought into what you eat, how much you eat, and how much you exercise. Chances are, you feel and look pretty great too! People like you will get super motivated after losing that last ten pounds, or once daily exercise becomes a priority. Keep up the great effort and work on targeting one or two of those problem behaviors that are keeping you from feeling absolutely stupendous. You’re an inspiration, my friend!
Dr. Ro (www.everythingRo.com) is Nutrition Advisor for The Today Show and Nutrition Contributor to NPR. Named by More magazine one of this country’s top five nutritionists, Dr. Ro is America’s best-known African American health expert, and the author of the best-selling “Dr. Ro’s Ten Secrets to Livin’ Healthy” (Bantam, 2007).
Steve Cooper is the co-founder and editor-in-chief of Hitched. You can follow him on Twitter at @hitchedmedia.
