In each assessment, rate how much you agree with each statement on a scale of 1−10, 10 being that you agree very strongly.
Try to be as honest as you can. You can ask someone who knows you well to rate you too. It’s common to think we’re worse off or better off than we actually are, so honest feedback can be very valuable.
Keep in mind that these assessments are measured against you, not against anyone else. We’re all born with different strengths and weaknesses. Some people are born with faster metabolisms or better memories. So it generally isn’t useful to compare ourselves. Instead, notice the improvements that happen to you when you change your nutrition.
These self-assessments are meant to help you track your progress, so don’t get discouraged or worried if you feel your initial ratings are too low. Just take note and observe how things change with time. Try to self-assess objectively without judging or criticizing yourself, as if you were a scientist observing yourself.
These are meant to stimulate thought and personal reflection and are not tools for diagnosing yourself with a physical or mental condition.
If you’re concerned about your physical or mental health, talk to a health professional.
As you go through the Cravings Master method, retake these assessments once in a while to measure and track your progress and identify areas you want to work on.
At first, some of the following statements may seem strange. But they’ll make sense the more you learn about this method and its unique perceptive toward nutrition.
Your mentality for success
These are mentalities that are important to be successful with nutrition. Think about your mentality and rate each statement on a scale of 1–10, 10 being the strongest.
View your mentality for success assessment
Rating I love and respect myself. I want to take good care of myself. By helping myself, I can better help others. I enjoy eating. I enjoy nutrition and healthy living. How I eat aligns with who I am and what’s important to me. Nutrition is an integral part of my life. I think of healthy living instead of dieting. Nutrition isn’t something I do. It’s a part of who I am. I’m self-motivated to eat well. I don’t need others to keep me on track. I enjoy putting limits on what I eat and the benefits I receive from those limits. I don’t feel I’m missing out on anything. I stick to healthy choices naturally. I don’t need to use much discipline or willpower to keep me on track. I pay attention to how I respond to food. I trust my body and my inner guidance. I want to improve, but I don’t criticize or judge myself for where I am now. I recognize the effects of my actions, but I don’t criticize or judge myself when I mess up or don’t get the results I want. I deal with issues as they arise. I don’t assume the worst or assume I have a serious problem. I focus on preventing health problems and fixing the root cause rather than treating the symptoms. I genuinely want to achieve my vision for myself and not for the acceptance or approval of others. I stay true to what’s good for me. I don’t feel the need to follow the crowd. I’m open to different possibilities for becoming healthier and achieving my vision for nutrition. I’m with people and in environments that support my success. I’m clear about what I want to achieve in health and nutrition. I can visualize myself achieving my vision. I deserve good things, including health, beauty, success and happiness.
Your nutrition and health
Think about your nutrition and health and rate each statement on a scale of 1–10, 10 being the strongest.
View your nutrition and health assessment
Rating My health is great. I have the energy and ability to do what I want. My nutrition helps me have the life I want. I follow a healthy diet consistently. I know what I need to do to attain the nutrition outcomes I want, such as managing weight. I know a great deal about nutrition. I’m well informed in nutrition science. I’m sensitive to my body. I know what it’s telling me and how to listen to it. I know how food impacts me physically, mentally and emotionally. I’ve had experiences that have taught me the benefits and impact of nutrition. I know what’s right for me to eat based on my experiences. I look to people with more knowledge to find out what is and isn’t healthy for me.
Your food cravings
Think about your food cravings and rate each statement on a scale of 1–10, 10 being the strongest.
View your food cravings assessment
Rating I often have intense, overwhelming cravings. I often feel tempted to eat bad foods. I often give in to temptation. I don’t have a lot of self-control with food. It’s difficult to resist cravings. I feel strongly compelled to follow them. I feel out of control around certain foods. I can’t be around these foods without eating them. I get eating inertia. I start eating and I can’t stop. My cravings are stronger when I’m stressed or emotional. I struggle with substance abuse or addiction. I crave caffeine, alcohol or other mind-altering substances. I have strong cravings for ____________. Specify the types of food.
Your relationship with food
Think about your relationship with food and rate each statement on a scale of 1–10, 10 being the strongest.
View your relationship with food assessment
Rating I love to eat. I greatly appreciate food. I enjoy eating healthy foods and following a healthy lifestyle. I’m totally happy with my relationship with food. I feel confident and empowered in my eating choices. It’s easy for me to control my portions and impulses to eat. How I eat is an expression of who I am uniquely, including my personality, interests, values and culture. I get a sense of meaning and purpose from eating nutritiously. I base my nutritional choices on what other people have told me is healthy. If I switched to a healthy diet, I’d lose out on a lot. I eat in response to emotions, such as stress, sadness or boredom. I eat or diet to gain a sense of control. When I feel out-of-control in my life, I tend to overly control my eating or lose all self-control. I tend to eat more than I should. I have difficulty regulating my eating behavior and limiting what I eat. I have a hard time sticking to a diet. I start off focused and motivated, but I quit soon after. I go between extremes of very healthy and very unhealthy eating. My relationship with food is dysfunctional and out of my control. I feel hopeless and powerless in the area of food and nutrition. I think about food constantly or obsessively. I feel ashamed when I indulge in bad foods. I judge myself as wrong or stupid. I’m certain about how people should and shouldn’t eat. I have strict rules. I don’t feel inspired or motivated to eat well. What’s the point?
Your relationship with your body and yourself
Think about your relationship with your body, and with yourself, and rate each statement on a scale of 1–10, 10 being the strongest.
View relationship with your body and yourself assessment
Rating Even though I want to improve myself, I still love myself and my body. I feel connected with and grounded in my body. I feel at odds with my body. I’m angry or frustrated with my body. I can’t trust my body. I feel I need to fight against my body to achieve good health. I’m very critical toward myself, always trying to correct my thoughts and actions. I have to use discipline and willpower to achieve my vision. I need more self-control. My vision will require hard work and sacrifice. It won’t be easy. I’ll have to give up a lot. If I achieved my nutrition vision, I’d feel worthier and more lovable. I tend toward self-harm when I feel overwhelmed emotionally. I want to achieve my vision, but I’m conflicted. I worry about possible downsides.
Your mental wellbeing
Think about your brain function and mental performance and rate each statement on a scale of 1–10, 10 being the strongest. This self-assessment isn’t meant for self-diagnosis. See a mental health professional if any of your responses raise concern.
View mental wellbeing assessment
Rating I get brain fog. I don’t feel mentally sharp. I tend to make absent-minded mistakes. I tend to make mental errors. I’m accident-prone, such as dropping or hitting things by accident. I tend to be flaky or spacey. I don’t have good self-regulation. It’s hard to control myself. I tend to make impulsive decisions that I regret later. I tend to lose sight of what’s most important, such as my long-term goals. I often lose my train of thought or forget what I said. It’s difficult to remember or memorize. It’s difficult to recall facts and information, such as names, trivia or instructions. I’m often unable to focus to complete tasks and activities. I tend to misplace or lose things. It takes me a long time to learn new skills and concepts. It’s difficult to follow a movie or book. I’m not good at doing math in my head. I often don’t pick up on jokes. I mix things up in my head, such as the jumble that occurs with dyslexia. I tend to hear, see or read things incorrectly. I often don’t understand things. I tend to get confused. I tend to miss important details. I’m not good at articulating myself. Writing is difficult for me and requires a great deal of mental effort. Organization and planning are difficult for me. Navigation and spatial orientation are difficult for me. I have a diagnosed mental disorder, disability or disease that impacts me greatly.
Your emotional wellbeing
Think about your typical emotional state and rate each statement on a scale of 1–10, 10 being the strongest. This self-assessment isn’t meant for self-diagnosis. See a mental health professional if any of your responses raise concern.
View emotional wellbeing assessment
Rating I feel held back by feelings of inferiority and self-consciousness. I have low self-esteem and self-worth. I’m very sensitive to criticism. I feel emotionally weak or drained. I feel as though I can’t handle challenges and am constantly overwhelmed. I have anxiety. I tend to worry and get nervous a lot. I tend to dissociate. I get panic attacks, sometimes for no apparent reason. I get so anxious I can’t think straight. I get irritated easily, especially when things don’t go my way. I tend to get oppositional or defensive. I tend to get very frustrated or angry. I have outbursts of emotion, as with a short temper or crying spells. I have frequent mood changes or severe mood swings. I often feel stuck, as if I’m going nowhere. It’s difficult to move on and let go. I tend to hold grudges. I can be very rigid in my opinions, beliefs and points-of-view. I get strong emotional attachments to people, objects or activities. I always feel I need to be in control. I often feel out of control. I’m critical of myself and others. I always feel I need to get things right. I have obsessive thoughts or strong urges to follow a particular behavior. I tend to have a singular negative thought that repeats in my head, along with a repetitive movement such as pacing, skin picking or head bobbing. I often feel a sense of depression or hopelessness. I often feel guilty, embarrassed or ashamed of myself. I have a diagnosed emotional or mood disorder that impacts me greatly.
Your physical wellbeing
Think about your physical health and rate each statement on a scale of 1–10, 10 being the strongest. This self-assessment isn’t meant for self-diagnoses. See your doctor or other health professional if any of your responses raise concern.
View physical wellbeing assessment
Rating My digestion is weak. I tend to have bloating, constipation or loose bowels, gas, belching, acid reflux, stomach cramps or nausea. I feel tired or heavy after eating. I have food allergies or sensitivities. I feel “crappy.” I lack vitality. I don’t have much energy. I often feel physically weak, fatigued or lethargic. I have energy crashes throughout the day. I feel heavy or sluggish. I’m physically tense. I feel stiff and inflexible. I have aches and pains, such as joint pain, muscle pain or headaches. I have difficulty sleeping and resting. I have difficulty getting out of bed in the morning. I’m overweight or underweight. I have difficulty maintaining a certain weight. I have poor muscle tone. I have skin problems, such as acne or rashes. I’m aging prematurely with wrinkles or graying hair. I have a dull, washed-out complexion with dark circles under my eyes. My cuts and bruises don’t heal quickly. My hair and nails are brittle. I have tooth or gum decay. I have strong PMS or other hormonal imbalances. I get lightheaded or dizzy. I get very hot or cold. I have weak circulation or pulse. I have congestion, post-nasal drip or difficulty breathing. I have a bacterial, yeast or other parasitic overgrowth. I have a diagnosed physical disorder, disability or disease that impacts me greatly.
Your nutrition performance
Now let’s look at how well your nutrition is performing.
When you make a change to your nutrition, assess if it’s good for you using the following checklists. Check each box that applies or rate each on a scale of 1–10.
You’ll assess how your nutrition impacts your mental, emotional and physical states, along with how it impacts your cravings and how practical it is to follow.
It’s important to make sure your nutrition supports every aspect of your health, not just one. Sometimes a nutrition program can help in one area, such as weight loss, but isn’t good for your overall health. For example, you might lose weight, but then you become more irritable and unmotivated. You know you’ve found the right nutrition for you when every area of your health improves.
These mental, emotional and physical signs may or may not change with nutrition. Simply take note if whether or not these areas improve as you change your nutrition so you can better understand how food influences you.
It can take time to see the negative or positive impacts of food choice. So when you make a diet change, observe yourself over a period of time, from a few days to a few months.
Also note that if you make a dramatic diet change, such as doing a juice cleanse, you might go through a detox reaction when your symptoms appear to worsen. As your body releases toxins, you might get pimples or headaches. You might feel tired, sluggish or mentally cloudy. These symptoms generally last a few days. If they don’t subside after a week or so, then your diet change is likely causing the symptoms instead of healing.
Consult with your healthcare provider before making any nutrition or health changes, especially if you have an existing health condition or are on medications. Certain foods and supplements interfere with certain medications. Do not to go off medication without consulting with your prescribing physician.
◻ I’m mentally sharper with clearer thinking.
◻ I can think more quickly and accurately.
◻ I’m less accident-prone.
◻ My memory is better. I’m less forgetful.
◻ It’s easier to retain and recall facts and information.
◻ It’s easier to focus and concentrate.
◻ It’s easier to moderate my behavior.
◻ It’s easier to think of solutions and solve puzzles.
◻ It’s easier to keep track of and be on top of things.
◻ It’s easier to follow movies and books.
◻ It’s easier to learn new things.
◻ It’s easier to speak and write.
◻ It’s easier to plan, organize and navigate.
◻ Symptoms of my mental disorder have lessened, if it applies.
◻ I’m in a better mood. I feel happier and more uplifted.
◻ I’m less stressed. I react more calmly to situations.
◻ I feel more content and at peace.
◻ It’s easier to let go and relax mentally.
◻ I feel less bothered, irritated or frustrated.
◻ I feel centered and grounded in myself.
◻ I feel more comfortable in my skin.
◻ I feel more self-confident and self-empowered. I feel free to be myself.
◻ I feel more self-motivated.
◻ I feel less attached to people, places or things.
◻ Feelings of anxiety, worry, insecurity, panic or nervousness have lessened.
◻ Anxiety-triggered behaviors have lessened, such as overeating or skin picking.
◻ Feelings of depression, hopelessness and apathy have lessened.
◻ Feelings of guilt and shame have lessened.
◻ Feelings of being out-of-control or powerless have lessened.
◻ My mood is more even with fewer swings or outbursts.
◻ I’m more accepting and less critical toward myself and others.
◻ Symptoms of my emotional disorder have lessened, if it applies.
◻ My digestion has strengthened.
◻ I feel energized after eating and able to return to my day.
◻ I feel satisfied without feeling uncomfortably full.
◻ I have the physical and mental energy to do what I want.
◻ I feel vibrant with a strong sense of physical vitality.
◻ My energy level is consistent without peaks and crashes.
◻ I feel more relaxed and less tense. It’s easier to rest.
◻ I feel both relaxed and energized at the same time.
◻ I feel light, flexible and agile.
◻ I have a desire to be physically active.
◻ My athletic abilities have improved.
◻ I have good balance.
◻ I’ve lost excess weight or gained needed weight.
◻ It’s easier to manage and maintain my weight.
◻ I have good muscle tone.
◻ My skin and complexion have improved.
◻ I look younger.
◻ My teeth, hair and nails are stronger.
◻ Cuts and bruises heal faster.
◻ My immune system is stronger. I don’t get as sick as I used to.
◻ Aches and pains, including headaches, have lessened or gone away.
◻ It’s easier to sleep and wake up.
◻ It’s easier to breathe. My lungs are stronger and I have less congestion.
◻ My circulation and pulse have strengthened. I don’t get dizzy or lightheaded.
◻ I’m not too hot or too cold.
◻ I don’t have any bacterial, yeast or other parasitic overgrowth.
◻ PMS or other hormonal imbalances have lessened or gone away, if it applies.
◻ Allergies or food sensitivities have lessened, if it applies.
◻ Symptoms of my physical disorder have lessened, if it applies.
◻ I have fewer cravings.
◻ My urges or compulsions to eat have lessened.
◻ I feel satisfied and complete after eating.
◻ I don’t have a desire to eat between meals. I feel sustained.
◻ I don’t feel hungry all the time.
◻ It’s easier to control my behavior
◻ I enjoy this way of eating. I feel good about it.
◻ I can maintain it without too much effort, even though it may have been difficult to get used to at first.
◻ It’s accessible and affordable.
◻ This way of eating fits well into my lifestyle. I don’t feel I’m sacrificing or losing out on anything.