Name
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First Name
Last Name
What have I learned or been working on recently for improved intuitive eating and body awareness?
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If I am craving a certain food, I don't allow myself to have it
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1 - Rarely
2
3 - Sometimes
4
5 - Most of the time
Most of the time, I desire to eat healthy foods
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1 - Rarely
2
3 - Sometimes
4
5 - Most of the time
I regularly find myself eating when I am emotional (anxious, sad, depressed) even when I'm no physically hungry
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1 - Rarely
2
3 - Sometimes
4
5 - Most of the time
I trust my body to tell me when to eat
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1 - Rarely
2
3 - Sometimes
4
5 - Most of the time
I trust my body to tell me how much to eat at each meal
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1 - Rarely
2
3 - Sometimes
4
5 - Most of time time
Intuitive Eating and Body Awareness Score (out of 25)
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What have I been learning and working on to support my emotional and spiritual health?
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I practice mindfulness rituals daily such as meditation, journaling, affirmations, restorative yoga, etc
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1 - No, I rarely include these practices
2
3 - I sometimes include these practices
4
5 - Yes, daily at least 15 minutes
I am able to elicit the relaxation response when I meditate or practice mindfulness
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1 - What's the relaxation response?
2 - I think I'm getting closer
3 - I can elicit it some days, but not when I'm feeling more baseline stress
4 - Yes, most of the time
5 - I've mastered it
I feel spiritually connected through one of the following: connection to nature/music/arts, my personal relationship to the divine, a set of values or principles
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1 - I feel no spiritual connection
2
3 - I'm starting to feel sprirtually connected and balanced
4
5 - I feel very connected and balanced spiritually
Emotional and Spiritual Score (out of 15)
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What have I learned about nutrition and been applying in my meals?
How confident am I in my ability to estimate calories in my meals?
1 - Not confident
2
3 - Some foods I am confident with
4
5 - Very confident
How confident am I in my ability to estimate grams of macronutrients in my meals?
1 - Not confident
2
3 - Confident in some foods
4
5 - Very confident
How confident am I about which foods and drinks are more inflammatory to my body?
1 - Not sure
2
3 - I think I know
4
5 - I feel very confident
Nutrition Knowledge Score (out of 15)
What have I learned and applied about the gut-brain connection?
I feel agitated and anxious regularly
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1 - Rarely
2
3 - Sometimes
4
5 - Rarely
I feel depressed and apathetic regularly
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1 - Yes, daily
2 - Yes, weekly
3 - Yes, monthly
4 - Once in a while
5 - Rarely
I experience heartburn and indigestion regularly
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1 - Yes, daily
2 - Not daily, but a few times a week
3 - Yes, weekly
4 - Once in a while
5 - Rarely
My sleep quality is...
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1 - poor quality and less than 8 hours total
2 - poor, sometimes is better than others, but I still wake up tired
3 - I sleep well (7.5 - 8 hrs) about 50% of the time
4 - I sleep well (7.5 - 8+ hr) about 75% of the time
5 - I sleep well (7.5 - 8+ hr) 80% or more of the time
This month I have been consuming about this many different TYPES of fiber containing foods
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This include fruits, veggies, nuts, seeds, grains. Do your best to count. Do not count supplements.
1 - <5
2 - 5-10
3 - 10-20
4 - 20-30
5 - 30+
Mind-Gut Connection Score (out of 25)
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My average Heart Rate Variability and Resting Heart Rate over the last month has been:
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