Food

You believe you “eat healthy”.

This means you always include fruits and veggies in your meals and snacks, and you don’t overdo processed food. Your food choices are nutritious and balanced. You also don’t overdo simple carbs or unhealthy fats. You would not consider fast food or junk food as acceptable. You keep substances like alcohol, sugar, processed meats, and artificial anything, and refined grains to a minimum. You might even have decided to eliminate these from your diet.
Never Always

You manage portion size well and avoid over-eating.

This means that you do not pig out or abuse food. You know that stuffing yourself has no place in a healthy lifestyle. You stop when you are comfortably satisfied and avoid feeling awful after a meal.
Never Always

You are free from cravings for sweets.

A small piece of dark chocolate is one thing, but you know not to overindulge. You have no issues around managing cravings and in general you make your choices from a more centered state.
Never Always

You are free from cravings for caffeine.

This means that you do not need to jack yourself up, have major “crashes” to your energy, or that you run on an empty tank. You feel energetic generally and you feel independent from relying on caffeine.
Never Always

You make time for balanced meals.

This means that you take the time to prepare healthy meals and do not just “grab” something. You have a sense of carbs, proteins, and fats, and you eat healthy versions at each meal. You know not to have sugary cereal and a cup of coffee and call it breakfast. You don’t skip meals, or try to get by with just coffee for breakfast.
Never Always

You pay attention to what you are eating at each meal and while snacking.

This means you practice “mindful eating”, you generally remain conscious, and you avoid stuffing food into your mouth without being aware of what you are eating. Generally, you remain aware and do not go on “automatic pilot” when you eat.
Never Always

You usually only eat if you are hungry, and if you snack, you make healthy choices.

This means that you eat consciously and do not use food to assuage boredom or stuff your emotions and you do not suffer from “mindless snacking”. In general you do not munch your way through your day, and in general use snacks if you need food when your stomach is empty.
Never Always

You are free from binging and compulsive eating.

This means that you are free to enjoy food, that you feel centered and relaxed around food, and you are not trapped behind unresolved food-related issues. You do not struggle with out-of-control eating.
Never Always  

Exercise/Movement *

You make time for movement and exercise at least four times per week.

This means that you take good care of your body and recognize the need to get out to breathe, move, sweat, and have fun. You tend to take action over succumbing to excuses. When it comes to moving your body, you have a “make it happen” attitude.
Never Always

You feel better after you move your body.

This means that you get the physical and mental benefit from exercise. Physically, you are happier and more connected in your body when you move. Mentally you experience an improvement in your mood and a brightening of your outlook.
Never Always

Your body feels energetic and free from pain when you move and exercise.

This means that the parts work as well as your whole body. You may experience some gratitude that your body works when you want to move. You may even know how to move to get relief from sore muscles, and you do that instead of staying stuck.
Never Always

You have good muscle tone and stamina.

This means that you can do a variety of exercises, feel strong, and can keep going. Depending on your exercise or movement of choice, you have strength in your core and your extremities, and your body usually does not conk out on you.
Never Always
* It is beyond the scope of this assessment to address issues and limitations associated with debilitating pain, chronic illness, and orthopedic injuries.  

Stress/Harmony

You make time on a daily basis to “relax and unwind” that does not include television or alcohol.

This means that you tend to your physical and mental well-being and are not overrun by time or other excuses. Relaxation is in your value system and you do this on purpose.
Never Always

You are able to reduce stress on purpose.

This means that you have good skills, self-control, and self-awareness. When you enter your letting go zone, you are able to produce some positive results for yourself. You have an intention to live with more harmony in your life and you do things, such as meditation and listening to soothing music, to put yourself in a good relaxed state.
Never Always

You experience a sense of well-being.

This means that you enjoy the fruits of your efforts and intentions to take good care of your body and mind. My favorite is to remember to be happy. Feeling good is familiar to you. You can experience being alive and having vitality for no reason whatsoever. And you pay attention to this state in order to own it.
Never Always

You sleep well and wake up energized and refreshed.

This means that you are helping your hormones be balanced, you allow your body to “rest and restore” each night, and you are prepared to tackle your day. When you awake, you have the distinct sense of having slept deeply and your body has been invigorated. You are in a good mood and feel optimistic when your first awake.
Never Always

You are free from anxiety and depression.

This means that your energy and outlook support you to focus on what is most important to you in your life. Even if your mood or outlook dip on occasion, mostly you enjoy a positive state of mind. Your self-talk, activities during the day, and a general sense of attending to your well-being result in your being mentally and psychologically happy.
Never Always  

Weight/Shape

You feel good about your size and shape.

This means that you know how much and the right kinds of food to eat to maintain your figure and you are not struggling with your weight. You are not lugging unresolved issues around that get in the way for you to enjoy your experience of living in your body.
Never Always

You are free from dieting and restrictive eating.

This means that you are healthy and sane around food and don’t try wacky, unsustainable diets. You are “normal” around food and you don’t tend to freak out. In general, you eat healthy food when you are hungry, but not too much, and the whole restrictive dieting craze is not an issue for you.
Never Always

You feel confident and relaxed in public in a variety of situations.

This means that when you interact with people, when you are seen, that you do not feel embarrassed or self-conscious. You are free from self-loathing and self-criticism and are not distracted by negative thoughts and feelings about your appearance.
Never Always

You generally are okay with your body and your shape.

This means that you are free from destructive and negative self-talk and you do not beat yourself up over the way you look. You are free from harsh self-criticism. You are not distracted by judging yourself and you can hang out in your body feeling pretty good.
Never Always

Your life and your choices are independent from any limitations due to your size and shape, and you are able to do what you want when you want to do it.

This means that you are not restricted by your size and shape. You can fit into airplane seats, wear the clothing you want to wear, do the physical activities you want to do, do the work you want to do, be visible the way you want to be, be in the relationship you want to be, and make other choices without being limited.
Never Always  

Specific Conditions

You are on track to avoid a health crisis.

This means that you aren’t afraid of “catching” what your parents or grandparents have or had, and that you aren’t engaged in any habits that put you at risk. You are vectored toward a low-risk for disease and a high-chance for a long, healthy life.
Never Always

You have a plan to enjoy health and wellness into your future.

This means that you have an optimistic outlook about your future and you can make plans knowing that your body is going to support you. Ideally, you can do what my husband and I do. We discuss, literally, all of the fun things we will do as we get older knowing that we are planning on having our health and bodies be in great shape.
Never Always

You are free from any impending diagnoses.

This means that you aren’t living on the edge or ignoring any potentially serious issues. One of my neighbors allowed about three serious issues to go unattended and he told me he feels like a ticking time bomb. You are not like this man. If you need to see a doctor, you do so. Plus, you have a mindset to taking care of yourself at home to support your having all positive outcomes.
Never Always

You have a variety of wellness practices and you do not rely on a physician to keep you healthy.

This means that you responsible for your good health and you do things deliberately to stay on this side of the optimal wellness equation. In general, you are your own best physician and you make informed choices.
Never Always

If there is an event regarding your health, you are able to be pro-active and take responsibility for getting yourself back on track.

This means that if something happens, whether it is mild or serious, you stay focused and take action. You learn what your body needs and you do what is necessary. You read or listen to books such as Radical Remission and listen to podcasts, such as Health Matters Podcast, reminding yourself that you are not a statistic and you can always intervene on your own behalf.
Never Always  

Life Balance

You give and receive social support.

This means that you are connected to people who you can help and who can help you. You have friends and family who you can rely on. Thankfully, you feel connected and you do not feel isolated or lonely on a regular basis.
Never Always

You are a role model for others by how you take care of your health and how you live a balanced life.

This means that you aren’t in a co-dependent relationship, you don’t allow inferior employment, and you don’t neglect your health. If you do have a family or are part of a network, that you maintain your own good standards.
Never Always

You have a good ratio of fun, productivity, learning, and contribution.

This means that you live dynamically. If you work, still you make time for family and friends, and you still enrich your life by contributing to others. The scale is not tipped toward too much anything or not enough anything.
Never Always

You have good relationships and communication with those with whom you live and work.

This means that the people who are closest to you are generally positive and support your own highest values. This also means that your home and work environments in general are positive (not toxic) spaces for you.
Never Always

You have a sense of purpose.

This means that you are able to value your life, to feel good about yourself, and that you have moved beyond any major obstacles that stand between you and a life that you love to live. Your hands are on your steering wheel and you like where you are and you are excited about where you are headed.
Never Always