Appendix 1
W8Coach Nine Principles and Health Quotient (HQ) Calculator

How to use the W8Coach Calculator

  • Enter the totals for each question (maximum score of 7), Q1 to Q50, from the Weekly Food Grid.
  • Click on the CALCULATE button at the bottom of this chart
  • Plot the results on the Progress Chart Sheet for each of the Nine Principles as well as the HQ
  • Complete your Weekly Review Sheet based on these results

QUESTION

TOTAL

#

 I had breakfast this morning  

Q1

 I had lunch today  

Q2

 I had supper this evening  

Q3

 I had all 3 meals within 6 hours of each other  

Q4

 Supper was my lightest meal  

Q5

 I ate carbohydrates with each meal  

Q6

 The carbohydrates I ate were mainly unrefined  

Q7

 I monitored my carbohydrates portion size for breakfast  

Q8

 I monitored my carbohydrates portion size for lunch  

Q9

 I monitored my carbohydrates portion size for supper  

Q10

 I went organic for at least one meal  

Q11

 I ate less than 3 portions of vegetables today  

Q12

 I ate 3 or 4 portions of vegetables today  

Q13

 I ate 5 portions of fruits and vegetables today  

Q14

 My portions were a mix of fruit and vegetables (vs. all fruit/all veg)  

Q15

 My portions were varied and colourful  

Q16

 At least one of my fruit and veg portions was organic  

Q17

 I ate proteins twice today  

Q18

 My protein portions were different from one another (i.e. not 2 portions of cheese) OR one of my portions was fish  

Q19

 In addition to the 2 portions of proteins, I had 450 ml (3/4 of a pint) of semi-skimmed or soya/rice milk    today  

Q20

 I monitored my protein portion size  

Q21

 I reduced my intake of bad fats today (e.g. processed foods/hydrogenised fats)   

Q22

 I mainly ate unrefined oils (e.g. butter, extra-virgin olive oil) today  

Q23

 I ate natural foods containing healthy fats (e.g. oily fish, nuts, avocados)  

Q24

 I monitored my fat portion size  

Q25

 I drank less than 500ml of plain water today  

Q26

 I drank between 500ml and 1.2L of water today  

Q27

 I drank 1.2L of water today  

Q28

 I avoided drinking anything 20 mins before I ate  

Q29

 I avoided drinking anything 45 mins after I ate  

Q30

 I had 2 puddings or snacks today  

Q31

 At least one of my puddings/snacks was a lighter/healthier option  

Q32

 I monitored my pudding/snack portion size  

Q33

 I had between 1 and 2 units of alcohol today  

Q34

 I had 3 units of alcohol today  

Q35

 I had more than 3 units of alcohol today  

Q36

 I had between 0 and 4 cups of tea/between 0 and 2 cups of coffee today  

Q37

 I had more than 4 cups of tea/2 cups of coffee today  

Q38

 I added sugar to my tea, coffee or my food  

Q39

 I added salt to my cooking or to my food  

Q40

 I walked 5,000 or less steps today OR I exercised aerobically for 15 mins today  

Q41

 I walked between 5,000 and 10,000 steps today OR I exercised aerobically for 30 mins today  

Q42

 I spent 20 mins doing strengthening OR flexibility exercise/activity today  

Q43

 I warmed up before exercising  

Q44

 I cooled down after exercising  

Q45

 I did NOT warm up before exercising  

Q46

 I did NOT cool down after exercising  

Q47

 I relaxed my mind and body for at least 10 mins today  

Q48

 I have practised my Motivational Scene at least once today  

Q49

 I have challenged any unresourceful attitude or internal talk as it has arisen today   

Q50


   Click on the CALCULATE button and scroll-down to see the results


Principle 1:        Principle 4:       Principle 7:
Principle 2:        Principle 5:       Principle 8:
Principle 3:        Principle 6:       Principle 9:


Average of your principles:                
x Lowest score on your 9 Principles:
= Your Health Quotient:                

 

 

 

 

 

 

 

 

                                                           

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