E.g., Poultry, fish, shellfish, lean beef or pork, tofu, tempeh, eggs, Greek yogurt, cottage cheese, etc.

E.g., Brightly coloured vegetables like green (spinach, cucumber, lettuce), yellow (corn, bell peppers, yellow tomatoes), orange (carrots, pumpkin, orange tomatoes), red (tomatoes, beetroot, radishes), blue and purple (cabbage, eggplant, purple carrots), and white (cauliflower, onions, mushrooms). Colourful fruits and starchy vegetables also help to “eat the rainbow”, but these foods live in the carbohydrate category.

E.g., Fruits, potatoes, sweet potatoes, whole grains, beans/legumes, other starchy tubers, etc. Signs of appropriate amounts include: I can fuel and recover from exercise well, my sleep is solid, I enjoy my food without feeling overstuffed, I don’t feel deprived or like I eat in excess, etc.

E.g., Nuts / nut butters, seeds, olive oil, fatty fish, avocados, aged cheese, etc. Signs of appropriate amounts include: healthy skin and hair, healthy hormones, blood lipids at healthy levels, enjoying food without feeling overstuffed, I don’t feel deprived or like I eat in excess, etc.

E.g., Plain/sparkling unflavoured and unsweetened water. This EXCLUDES tea, coffee, soft drinks, etc.

In other words, there are usually more days in the week that I don’t drink than do, and when I do drink it’s rarely more than 2 drinks at a time.

E.g., I keep healthy foods in the house or easily available; I keep problematic foods out of the house or out of sight, etc.

In other words, I eat because I need to eat rarther than because I feel snackish, bored, or just craving something nice.

In other words, I eat small to moderate amounts once a week or less.

E.g., I rarely go to the shops to buy specific items for dinner and come back with a bottle or wine or a chocolate that weren’t part of the original plan.

In other words, I know, generally, which foods I should be eating more of and which foods I should be eating less of for my goals.

In other words, I know, generally, how much food I need to eat for my goals and I know how to portion those foods out accordingly.

E.g., More than 1-2 hours at a time.

E.g., Walking, running, cycling, group classes, strength training, etc.

E.g., Both intense and relaxing, in different environments, diverse types of sports or physical activities, etc.

E.g., Specific individual exercises like planks, mountain climbers, crunches, bird dogs, leg raises, etc, or movement practices that significantly work the core such as yoga or pilates.

NOTE: If you tend to wake up without an alarm, then select 10 for this question.

E.g., Reading helpful books, listening to podcasts, watching documentaries, doing online or in-person courses, attending workshops and webinars, having meaningful conversations, etc.

E.g., I identify my highest work priorities, I ensure that I connect with friends and family, I carve out time to take care of myself, etc.

E.g., I can function reasonably well under stress, I tend to bounce back quickly after hard times, I’m not afraid of doing difficult things.

E.g., I see challenges as an opportunity to grow and learn, I see talent as a skill that can be developed with effort and time, I believe that effort and hard work lead to success and improvement, I remain determined and resilient in the face of obstacles, I welcome feedback and see it was a valuable tool for growth and improvement, I see failure as a learning opportunity and embrace it as a necessary part of growth, I feel inspired by the success of others and see it as a source of motivation.

E.g. If I say that I value family, health, self-development, etc, then there is time carved out in my schedule to make it non-negotiable, in the same way that I schedule important meetings and to-do list items.