Self Assessment Time

Think back to school. At the beginning of the year, your teacher needed to figure out where you were at skill wise in a subject.  They often did this with review along with a quiz or test. 

Why not start with that same format for your nutrition.  Lets start off with a fun quiz of sorts, a self-assessment!

Below you'll see a list of 10 nutritional habits.

Some are focused on how we eat, others more on what we eat. It's expected you'll be better at some than others. Your specific feedback might make angels sing, but you might feel lukewarm about describing what you do confidently. Whatever you need, we're working on that.

For each one, rate yourself from 1-10 on how effective you feel at this right now. Angels singing = a 10, but if you feel lukewarm about describing what you do confidently you're closer to a 1.

1. Eat three meals a day: Eat only these meals with nothing in between. No skipping any meals. No snacking in between

2. Hunger Mastery: Hold on eating until your body sends that hunger signal and you’ve noticed it for 30-60 minutes then you eat.

3. Eat Just Enough: The Goal is to eat a reasonable meal so that you are comfortable and remain that way until 30-60 minutes before you eat again.

4. Eat Whole Foods: Foods that are closest to their natural state for the bulk of our meals. Can you avoid items in the foil bag? cardboard boxes or plastic trays?

5. Eat Lots of Veggies: The goal is to eat between 2-3 cups of veggies at each meal.

6. Boost your Satiety with Protein: I recommend eating 30-40 grams of protein as each meal.

7. Eat the right amount of fat. Not too much, not too little but just right. We are looking to get 15 grams of fat at each meal.

8. Meeting your Carb Need Wisely: I always recommend getting your carbs from mostly veggies and fruit. These are the best source of vitamins, minerals, fiber and they are low in calories. Its a win, win. But there is no food that is off limits or bad. The goal is find that perfect carb level for your optimal happiness, physical well - being, and fat loss.

9. Managing our Treats: Remember not to label foods ‘good’ or ‘bad’. Our treats, those foods we eat just for the emotional enjoyment should be fully enjoyed. Make sure it is worth it.

10. Changing our physical and social environment: Using these four areas (Home, Work, Restaurants, and Grocery Store) and the people in your life in these areas. Make changes to improve your chances of success.

Which one of these received your highest ranking? Give yourself a high five for all the work that represents. Which one is where you want to focus?  It doesn't have to be the lowest number! Once you feel confident in that area, choose another one. This is your test. There isn't a failing grade only places you have shown yourself you need to work on. 

To Your Best Health,

Coach Nancy

P. S. The Little Black Dress Project might be just the thing to help you get focused or stayed focused on that one area until you have more success. 

About the author

Coach Nancy

Nancy Carlson is a Certified Professional Fitness Trainer with the National Exercise and Sports Trainer Association, a Level 1 Youth Conditioning Specialist with the International Youth Conditioning Association, and is a Level 2 Certified Precision Nutrition Master coach. Nancy was recognized in 2011, 2012, 2013, 2014, 2015, 2016 and 2017 as the “Best of the Best” Fitness Trainer in Southern NH by the Hippo Press.

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