Essential Skills Assessment

Essential Skills Assessment

This assessment can show us how consistently and well you do some of the essential nutrition and lifestyle practices. There is no judgement here. This is just data. Having accurate information allows us to reach your goals better by working together.

Your Name:

1. I include 1-2 palm-sized portions of protein at most meals.

NOT TRUE AT ALL COMPLETELY TRUE

5

2. I include 1-2 fist-sized portions of vegetables at most meals.

NOT TRUE AT ALL COMPLETELY TRUE

5

3. I eat an appropriate amount of carbs for my needs, preferences, and goals. (e.g, my workouts are well fueled, my sleep is solid, and I enjoy my food without feeling overstuffed.)

NOT TRUE AT ALL COMPLETELY TRUE

5

4. I eat an appropriate amount of fats for my needs, preferences, and goals. (e.g, my skin and hair are healthy, my hormones seem to be in check, and I enjoy my food without feeling overstuffed.)

NOT TRUE AT ALL COMPLETELY TRUE

5

5. I drink enough fluids to stay well hydrated.

NOT TRUE AT ALL COMPLETELY TRUE

5

6. I choose mostly fresh, lean sources of protein. (e.g., chicken, fish, shellfish, lean beef, tofu, tempeh, eggs, Greek yogurt, cottage cheese, etc.)

NOT TRUE AT ALL COMPLETELY TRUE

5

7. I eat a variety of fresh, differently coloured vegetables (and fruits). Green, white, yellow, orange, red, blue, purple - I eat them all!

NOT TRUE AT ALL COMPLETELY TRUE

5

8. I eat mostly slow-digesting, high-fiber, nutrient-rich "smart carbohydrates". (e.g., fruits, potatoes, sweet potatoes, whole grains, or beans / legumes, other starchy tubers such as yams or yuca, etc.)

NOT TRUE AT ALL COMPLETELY TRUE

5

9. I eat mostly healthy fats. (e.g., nuts / nut butters, seeds, olive oil, avocados, etc.)

NOT TRUE AT ALL COMPLETELY TRUE

5

10. I drink mostly low-calorie, minimally-processed beverages. (And most high-calorie beverages are for fueling or recovering from workouts.)

NOT TRUE AT ALL COMPLETELY TRUE

5

11. I plan most of my meals. And prepare them ahead of time if needed. (Or, I have a trusted system such as meal delivery.)

NOT TRUE AT ALL COMPLETELY TRUE

5

12. Most of the time, I eat fairly regularly, at consistent intervals. Sometimes, if I'm not hungry, I won't eat.

NOT TRUE AT ALL COMPLETELY TRUE

5

13. I generally ensure my food environment supports my goals. (e.g., I keep healthy foods in the house or easily available, and keep problematic foods out of the house or out of sight.)

NOT TRUE AT ALL COMPLETELY TRUE

5

14. I eat slowly and mindfully, with few distractions. I notice the taste and texture of my food.

NOT TRUE AT ALL COMPLETELY TRUE

5

15. I stop eating once I am satisfied (before I am stuffed).

NOT TRUE AT ALL COMPLETELY TRUE

5

16. I eat when I am physically hungry. If I indulge, I do so intentionally and without guilt.

NOT TRUE AT ALL COMPLETELY TRUE

5

17. I practice good "sleep hygiene" and use a nightly pre-bed ritual to prepare for sleep. (e.g., turn off electronics 30 minutes before bedtime, avoid caffeine and alcohol near bedtime, dim the lights, etc.)

NOT TRUE AT ALL COMPLETELY TRUE

5

18. My sleep environment helps me get a good night's rest. (e.g., dark, quiet, cool, uncluttered, comfortable sleeping space, etc.)

NOT TRUE AT ALL COMPLETELY TRUE

5

19. I plan my bedtimes to try to get plenty of high-quality sleep (7-9 hours).

NOT TRUE AT ALL COMPLETELY TRUE

5

20. I am able to wake without hitting snooze, and I have a morning routine that supports wakefulness. (e.g., expose myself to light, do some light movement, have a reasonable amount of caffeine, etc.)

NOT TRUE AT ALL COMPLETELY TRUE

5

21. I make time for healthy habits.

NOT TRUE AT ALL COMPLETELY TRUE

5

22. I keep my home and work spaces relatively organized, and intentionally set it up to support my goals and minimize tension or stress. (Including having some "me space".)

NOT TRUE AT ALL COMPLETELY TRUE

5

23. I purposefully relax, have fun, and de-stress.

NOT TRUE AT ALL COMPLETELY TRUE

5

24. I drink alcohol moderately, or don't drink at all. (e.g., <14 drinks per week for a man, <7 drinks per week for a woman.)

NOT TRUE AT ALL COMPLETELY TRUE

5

25. I exercise or do some regular movement. (e.g., walking, running, cycling, group classes, strength training, etc.)

NOT TRUE AT ALL COMPLETELY TRUE

5

26. I am able to move freely with little or no pain or restrictions.

NOT TRUE AT ALL COMPLETELY TRUE

5

27. I can express my emotions directly, maturely, and honestly.

NOT TRUE AT ALL COMPLETELY TRUE

5

28. I can manage my stress or emotions without relying on particular substances or behaviors to cope. (e.g., food and eating, alcohol, drugs, shopping, scrolling social media, etc.)

NOT TRUE AT ALL COMPLETELY TRUE

5

29. I have at least one positive, supportive social connection.

NOT TRUE AT ALL COMPLETELY TRUE

5

30. I strive to be a little better through effort and practice.

NOT TRUE AT ALL COMPLETELY TRUE

5

31. I recognize that challenges and failures are an opportunity for growth.

NOT TRUE AT ALL COMPLETELY TRUE

5

32. The way I am living reflects my deeper values.

NOT TRUE AT ALL COMPLETELY TRUE

5

33. I connect my goals, and my actions towards those goals, with a deeper purpose.

NOT TRUE AT ALL COMPLETELY TRUE

5

Thank you! Your responses have been submitted.

Your Assessment Results