Nutrition | |
• How many times have you chosen a diet low in fat, saturated fat, and cholesterol? | |
• How many times have you limited the use of sugars and food containing sugar? (i.e., sweets) | |
• How many days have you eaten 2–4 servings of fruit each day? | |
• How many days have you eaten 3–5 servings of vegetables each day? | |
• How many days have you eaten 2–3 servings of food high in Omega? (i.e. fish, flaxseed, chia seeds, walnuts) | |
• How many days have you taken any Omega supplements? (i.e. fish oil capsules) | |
• How many days have you drunk more than 1–2 alcoholic drinks? (one drink = 375 ml beer, half glass of wine, one shot of hard liquor) | |
Caffeine | |
• How many days have you had caffeinated beverages? (i.e. coffee, tea, Coke, energy drinks) | |
• How many times in a day have you had caffeinated beverages? | |
• How many cups in a day have you had each time? (i.e. 1 cup = 1 shot of coffee) | |
Exercise | |
• Have you exercised vigorously for 20 or more minutes at least 3 times? (i.e. brisk walking, bicycling, aerobic dancing, using a stair climber) | |
• Have you taken part in light to moderate physical activity for 30 or more minutes at least 5 times? (i.e. sustained walking, pilates, hiking) | |
• Have you taken part in leisure-time (recreational) physical activities? | |
• Have you done stretching exercises at least 3 times? | |
Stress | |
• How many times have your emotions stopped you from carrying out day-to-day activities? | |
• How many times have you felt emotionally drained? | |
• How many times have you avoided your study/ work/ commitments and responsibilities? | |
• How many times were your hands sweaty (due to stress)? | |
• How many times you couldn’t breathe (due to stress)? | |
• How many times did you feel lazy when it came to your study/ work/ commitments and responsibilities? | |
• How many times have you had trouble concentrating? | |
• How many times have you had difficulty eating (due to stress)? | |
Sleep | |
• How many days have you taken medicine (prescribed or over the counter) to help you sleep? | |
• How many times have you had trouble staying awake while driving, eating meals or engaging in social activity? | |
• How many times have you woken up (without being physically interrupted) during your sleep? | |
• How would you rate your quality of sleep? | |
• How many days do you get 8 h of undisturbed sleep? | |
Environment | |
• How many hours have you spent outdoors each day? | |
Device used | |
• How many hours per day have you spent watching television? | |
• How many hours per day have you spent doing near work activities? (i.e. computer work, using iPad, reading a book, paperwork) |