ken winston caine naturedoc@wellnessU.org
	Some other ken winston caine sites of possible interest: WellnessU.org Spirit Medicine Inner-Light Wider Quaker Fellowship's Positive Church Online _____________	FREE WELLNESS CHECKUP-- What All Can You Change In Your Life Now So That You Will Begin to Feel Better and Improve Your Health and Well-Being and Quality of Living? Instructions: Print a copy of this assessment and rate your answers to the following questions from 1 to 10, with one being least true and 10 being most true. Or simply make a numbered list on a sheet of paper and record your rating for each item. Date and hold on to your ratings. Contemplate them occasionally and consider how you might improve the scores. And repeat this assessment every three months. Physical Benchmarks  1 2 3 4 5 6 7 8 9 10  I get outdoors into the sunshine and fresh air at least a half-hour daily.  1 2 3 4 5 6 7 8 9 10  I exercise at least a half-hour daily. (More is fine. Walking or bicycling are good. Gently if just starting to raise your physical activity level. Vigorously if comfortable and if your doctor feels it is advisable.) 1 2 3 4 5 6 7 8 9 10  I am aware of my body and seek medical advice when something is abnormal. 1 2 3 4 5 6 7 8 9 10  I practice good hygiene. 1 2 3 4 5 6 7 8 9 10  I get an annual physical checkup. 1 2 3 4 5 6 7 8 9 10  I look at my body in a full-length mirror before retiring at least once weekly, head to toe, front, back and sides, and I like what I see. I love and accept my body and I treat it accordingly. 1 2 3 4 5 6 7 8 9 10  I do deep breathing exercises for a few moments throughout the day. That is, I belly breathe gently, peacefully, fully, for a little while, at regular intervals and recognize that it is healing and pleasantly invigorating. Attitude--Mind-Body-Spirit Benchmarks 1 2 3 4 5 6 7 8 9 10  I practice relaxation techniques several times a day. I listen to relaxation tapes or practice simple meditations on my own. 1 2 3 4 5 6 7 8 9 10   I commune with the higher self, higher spirit, God (whichever terminology fits my frame of reference) regularly. 1 2 3 4 5 6 7 8 9 10  I appreciate life and look for love in all situations and forgive all hurts present and past. 1 2 3 4 5 6 7 8 9 10   I express and healthfully release frustration and anger rather than hold them in. 1 2 3 4 5 6 7 8 9 10  I forgive myself for my failings and shortcomings and past mistakes.  1 2 3 4 5 6 7 8 9 10  I have things I want to accomplish in life that excite me. 1 2 3 4 5 6 7 8 9 10  I look forward to each day. 1 2 3 4 5 6 7 8 9 10  From time to time I ask God (or my higher self or the Holy Spirit or angels or guides, whatever is comfortable and helpful in my personal frame of reference) why I am here. I contemplate, seek and have an understanding of my purpose. And I get on with it, as best I can. 1 2 3 4 5 6 7 8 9 10  When making decisions, I consider how they will further my highest purpose and mission. 1 2 3 4 5 6 7 8 9 10   I read uplifting and inspiring materials. 1 2 3 4 5 6 7 8 9 10  I laugh. Joyfully. Frequently. 1 2 3 4 5 6 7 8 9 10  I watch inspiring and humorous movies... Movies about great human accomplishment. 1 2 3 4 5 6 7 8 9 10  I avoid seamy and violent and cynical films and television shows. 1 2 3 4 5 6 7 8 9 10  I have healthy hobbies and interests and I am rarely bored. 1 2 3 4 5 6 7 8 9 10  I limit my television viewing to a few choice shows per week. 1 2 3 4 5 6 7 8 9 10  I find ways to fill my mind and life with goodness until I notice it, seek it, feel it, expect it and encourage it all around me. 1 2 3 4 5 6 7 8 9 10  People think of me as a generally upbeat person. 1 2 3 4 5 6 7 8 9 10  I have one or more people with whom I confide my insecurities and disappointments in confidence. Diet, Food and Eating Habits Benchmarks 1 2 3 4 5 6 7 8 9 10  I eat healthfully. 1 2 3 4 5 6 7 8 9 10  I avoid processed and chemical-laden foods. 1 2 3 4 5 6 7 8 9 10  I do not overeat. I rarely feel "full" or "stuffed" after dining. 1 2 3 4 5 6 7 8 9 10  I read food labels and intentionally avoid foods that contain hydrogenated oils. 1 2 3 4 5 6 7 9 9 10  I avoid a diet high in carbohydrates and especially avoid refined, highly processed grains and flours--such as those found in most commercial cereals, breads and pastas. Instead, substitute whole-grain and sprouted-grain foods and products in moderation. (The Food Pyramid is so, so, so wrong here because it doesn't distinguish between the typically available de-vitalized grains and healthier whole grains. Nor does it take into account the glycemic index of various grains.) 1 2 3 4 5 6 7 8 9 10  I use extra-virgin olive oil in most cases instead of butter or margarine. I include fats (such as olive oil) in my daily diet. (Low-fat, high-carb, high-sugar, high-glycemic eating is nonsense and extremely unhealthy--no matter what the processed food industry's dieticians and doctors say. Look how fat and sick America has gotten on it in the last 15 years since it has taken hold!) 1 2 3 4 5 6 7 8 9 10  I am conscious of sugar intake (in all forms) and limit it severely. (Give yourself 2 bonus points if you have learned to substitute Stevia.) 1 2 3 4 5 6 7 8 9 10  I avoid sugary sodas and processed, reconstituted fruit juice drinks. 1 2 3 4 5 6 7 8 9 10  Water (or herbal tea) is my preferred drink. I keep a bottle at hand and drink at least 8 glasses of purified water daily per 100 pounds of body weight. 1 2 3 4 5 6 7 8 9 10  I seek the freshest, (or frozen), sources for my fruits and vegetables. 1 2 3 4 5 6 7 8 9 10  I buy organic to the greatest extent possible to avoid consuming pesticide residues. 1 2 3 4 5 6 7 8 9 10  I take a well-rounded daily vitamin. 1 2 3 4 5 6 7 8 9 10  I thoroughly research supplements before taking them and recognize that they act as natural medicines and can have side effects. I take them judiciously to balance or counterbalance specific conditions and am mindful of how they may interact with other medicines and natural body functions. 1 2 3 4 5 6 7 8 9 10  I eat only for essential physical nourishment most of the time, and not because I am feeling lonely or insecure. 1 2 3 4 5 6 7 8 9 10  I have broken the caffeine habit (or have never taken it up). Scoring-- Anything under 5 is a critical area that requires prompt care and attention and calls for some change in basic behavior or perspective. 5-7 are areas that can be improved. 8 and above are high scores and deserve congratulations! Any items rated 7 or under are areas to consider working on with a coach. Those under 5 may be most urgent. Remember to date and hold onto your results. Put them in a file or tape them into a wellness journal. This process alone encourages progress. Review them periodically and notice your improvements over time. (This assessment is the latest incarnation of ken winston caine's "naturopathic protocol," (c) 1996-2001. You have permission to reproduce it for your own personal use, but you may not distribute it, reprint it, or use it with clients without specific written permission.)  ---------------------------	Learn Coaching! ...from absolutely the best instructors in the world. Learn on your own schedule, at your own pace. 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