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| Namaste, Welcome to Body/Spirit Fitness. This is a site of information and ideas to support your physical health and inner journey. |
| Body Spirit Fitness |
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Day Nineteen - Behavioral Quiz
1. You eat while at the computer or watching TV.
2. You typically eat large meals.
3. You eat more on stress filled days.
4. You usually eat dessert if it is offered.
5. You eat food by yourself, so others won’t see you eating.
6. You feel like eating most of the time.
7. You give in to cravings.
8. Most of your social life revolves around food.
9. You have second helpings.
10. You eat late at night.
11. You eat when tired.
12. Your portions are large.
13. You don’t drink enough water.
14. You eat more when eating out or at social events.
15. You think about food even when it is not mealtime.
Give yourself a 0 for rarely, 1 for sometimes, 2 for usually.
Less than 5 means you probably have healthy eating habits. Look at the sometimes
or usually statements, that you marked, and you will see some areas that you can
work on.
5-15 – This reveals that although you are not completely out of control, there are
several areas that you could improve on. Again, looking back at the quiz will uncover
some weak points that can be improved.
15-30 Your negative eating behavioral patterns are in charge - not you. You must
start making some serious changes if you are going to get a grip on your weight
control. Start today making the changes that will make you stronger, healthier and
more in control of your life.
Go back through the test and using the information from the last few lessons, write
down the possible solution for each area that received a negative response.
Think about what payoff you are receiving from the negative eating patterns. Is it
worth the weight gain and all the dissatisfaction that goes with it? Make a few simple
changes, and start making your life what you want it to be.
Worksheet-Click Here
This is a sample of what your food for the day might look like. (Changes daily)
Vegetarians will substitute beans, soy products, tofu, tempeh, seitan, or other
vegetable proteins for any meat used in the sample diet.
Breakfast: breakfast bar meal replacement, coffee with fat-free creamer = 1 carb, 1
protein
Snack: ½ whole-grain bagel with low-fat cheese = 1 carb, 1 dairy
Lunch: minestrone soup, microwave Healthy Choice or other low-fat entrée = 2
veg., 1 carb 1 protein
Snack: 1 cup vegetable soup, apple = 1 vegetable, 1 fruit
Dinner: tacos made with low-fat cheese, chicken, lettuce tomato & corn tortillas,
fruit salad =1 protein, 1 veg., 1 carb, 1 dairy, 1 fruit
Total = 3 proteins, 4 carbs (starchy), 4 veg., 2 fruits, 2 dairy
This is meant as a sample. We will change this daily.
For Your Spirit:
For a long time it seemed to me that real life was about to begin, but there was
always some obstacle in the way. Something had to be got through first, some
unfinished business; time still to be served, a debt to be paid. Then life would begin.
At last it dawned on me that these obstacles were my life.
~ Bette Howland
1. You eat while at the computer or watching TV.
2. You typically eat large meals.
3. You eat more on stress filled days.
4. You usually eat dessert if it is offered.
5. You eat food by yourself, so others won’t see you eating.
6. You feel like eating most of the time.
7. You give in to cravings.
8. Most of your social life revolves around food.
9. You have second helpings.
10. You eat late at night.
11. You eat when tired.
12. Your portions are large.
13. You don’t drink enough water.
14. You eat more when eating out or at social events.
15. You think about food even when it is not mealtime.
Give yourself a 0 for rarely, 1 for sometimes, 2 for usually.
Less than 5 means you probably have healthy eating habits. Look at the sometimes
or usually statements, that you marked, and you will see some areas that you can
work on.
5-15 – This reveals that although you are not completely out of control, there are
several areas that you could improve on. Again, looking back at the quiz will uncover
some weak points that can be improved.
15-30 Your negative eating behavioral patterns are in charge - not you. You must
start making some serious changes if you are going to get a grip on your weight
control. Start today making the changes that will make you stronger, healthier and
more in control of your life.
Go back through the test and using the information from the last few lessons, write
down the possible solution for each area that received a negative response.
Think about what payoff you are receiving from the negative eating patterns. Is it
worth the weight gain and all the dissatisfaction that goes with it? Make a few simple
changes, and start making your life what you want it to be.
Worksheet-Click Here
This is a sample of what your food for the day might look like. (Changes daily)
Vegetarians will substitute beans, soy products, tofu, tempeh, seitan, or other
vegetable proteins for any meat used in the sample diet.
Breakfast: breakfast bar meal replacement, coffee with fat-free creamer = 1 carb, 1
protein
Snack: ½ whole-grain bagel with low-fat cheese = 1 carb, 1 dairy
Lunch: minestrone soup, microwave Healthy Choice or other low-fat entrée = 2
veg., 1 carb 1 protein
Snack: 1 cup vegetable soup, apple = 1 vegetable, 1 fruit
Dinner: tacos made with low-fat cheese, chicken, lettuce tomato & corn tortillas,
fruit salad =1 protein, 1 veg., 1 carb, 1 dairy, 1 fruit
Total = 3 proteins, 4 carbs (starchy), 4 veg., 2 fruits, 2 dairy
This is meant as a sample. We will change this daily.
For Your Spirit:
For a long time it seemed to me that real life was about to begin, but there was
always some obstacle in the way. Something had to be got through first, some
unfinished business; time still to be served, a debt to be paid. Then life would begin.
At last it dawned on me that these obstacles were my life.
~ Bette Howland