Free Quiz: What is Your Food Relationship?

Quiz Questions

• 1.
  What food choice below is most irresistible?

  • A.
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    I cannot resist a sugary snack like donuts, cookies or cake.  When I do skip eating these I feel deprived.   
  • B.
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    A hearty fast food meal because it is convenient and tasty.  
  • C.
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    If chips, nuts, crackers or other snacks foods are around I will mindlessly eat them.  
  • D.
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    A home-cooked meal like I ate growing up hits the spot like nothing else.  
  • E.
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    I cannot resist food that is beautifully prepared and love to try new things.
• 2.
  What most often is your daily eating pattern?

  • A.
    A Breakfast/Lunch/Supper
  • B.
    B Lunch/Supper
  • C.
    C Choice A with snacks in between
  • D.
    D Choice B with snacks in between
  • E.
     E I graze all day and maybe eat one full meal
• 3.
  My childhood food experiences?

  • A.
    I grew up with caretakers who made sure I ate a balanced diet and limited me on sugar and junk food.
  • B.
    I grew up where food was hard to come by and we ate what we could afford and food was often rationed.
  • C.
    I grew up with a caretaker that was busy or unavailable and often fixed my own meals.
  • D.
    I grew up where food was plentiful and in large quantities and tasting good was most important.
  • E.
    I grew up rarely eating at home...mostly we ate out or grabbed take out.
• 4.
  Which quote do you relate to most?

  • A.
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    “I need someone to follow me around and knock the unhealthy food out of my hands.” — Unknown
  • B.
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    “Life is uncertain. Eat dessert first.”– Ernestine Ulmer
  • C.
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    “Food brings people together on many different levels. It’s nourishment of the soul and body; it’s truly love.”– Giada De Laurentiis
  • D.
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    “Food is the most primitive form of comfort” — Sheila Graham
  • E.
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    "Plan your healthy meals and your workout for today and every day, then work your weightloss plan." - Felicity Luckey
  • F.
    Answer F
• 5.
  From 1-10, how would you rate your current level of fitness?

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  • A.
    1-4 — I’m at the beginning of my fitness journey! I snack a little too much on salty, sugary treats and rarely *if ever* hit the gym.
  • B.
    5-7 — I’m content, but there’s always room for improvement. I exercise two to four times per week and avoid highly-processed snacks.
  • C.
    8-10 — I’m in tip-top condition! I sweat it out on a daily basis and eat a healthy, balanced diet.
  • D.
    1--10 -- Variable from day to day. I can sweat it out one day and plan for the next and then stop for days before going back.  
• 6.
  What type program has given you the best results in the past?

  • A.
    Reducing my calorie count for extended time.
  • B.
    Low-carbohydrate diet/Keto Diet/Adkins
  • C.
    Weight Watchers or other Guided program
  • D.
    Stopping a certain food i.e. bread, cokes, ice cream
  • E.
    No diet change but increased my activity/exercise
• 7.
  What's your favorite post-workout meal?

  • A.
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    Smoothies (preferably with my friends).
  • B.
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    A protein bar. These suit my busy-bee schedule.
  • C.
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    A handful of almonds. I love me some healthy fats.
  • D.
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    Protein shake. I need a quick way to boost my recovery.
  • E.
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    A balanced meal. I've got to get my vitamins in!
• 8.
  What's your biggest struggle when it comes to eating clean?

  • A.
    I like to eat tasty foods like ice cream, cookies, and chocolate.
  • B.
    I catch myself eating what everyone else around me eats even when I had thought I would do different.
  • C.
    I love food in general and trying new things. Social gatherings are what I live for and food is just something that goes with that.
  • D.
    I am mindful of my eating and on a pretty good schedule but if there something to snack on in front of me, I tend to eat it and sometimes without even thinking.
• 9.
  Fill in the blank: My Dream Dieting Lifestyle would be _________

  • A.
    Increased willpower to turn down tempting foods.
  • B.
    Eating healthy 80% of the time.
  • C.
    A mapped out meal prep plan for each day.
  • D.
    Choosing delicious healthy foods because they are my favorite.
• 10.
  What’s your next big fitness goal?

  • A.
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    Losing some serious poundage.
  • B.
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    Building strength/weight training.
  • C.
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    Getting more body positive mentally.
  • D.
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    Leaning out my physique/diet and exercise.

Quiz Outcomes

• 1.
  You're the... Emotional Eater

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  You have good intentions and "really mean it this time" but LIFE HAPPENS". Whether it is a bad day at work, you and your spouse had a little argument or even maybe you are feeling really down on yourself with an "I GIVE UP" mentality.This emotionally driven lifestyle that you live also means you have great intentions and prepare to do well; you buy the healthy food, you tell your family members that this "dieting" is going to happen this time.You do great for a few days but as soon as something or someone throws you for a curve you catch yourself eating those things you were not going to eat. You then feel guilty and failure until.....The emotion hits you that you have had enough and you are ready to do this thing again. “Uhoh..you Caught me Eating My Feelings...and they were very tasty” Three science-backed ways to take charge of your emotional eating? Read on, friend...1. Find healthier ways to soothe negative emotions.When you emotionally eat, it temporarily will soothe the negative emotions by dumping dopamine in to the system and rewarding the pleasure center. There are other things that are healthier than can do this in the same type ways. You have to find what works for you. Examples could be: crafting, playing a game on your phone, cleaning or organizing something, playing with your kids, walking your dog, just going outside on the porch and sitting with nature, etc... Make you a list of things that you can do and then refer to that list when you feel the urge to eat and know it is due to your emotions. 2. Notice the EmotionsTypicaly when you emotionally eat you are trying to AVOID the negative emotion THUS... food is your go-to, you eat, you get pleasure and the emotion is less intense. This cycle will further reinforces your emotional eating to then become a habit. Start a journal or download a mood ap like Daylio and start being more mindful of your emotional patterns. Just being more mindful is your first line of defense, because you recognize when your appetite is connected to the emotion you are feeling. Don't be afraid of your emotions, but be empowered by recognizing them. It is at that point you take control of the cravings rather than the cravings taking control of you!3. Set a timer for 15 minutesIf it is not mealtime or a planned snack and you feel the urge to go for food anyway.... set a 15-minute timer on your phone or in your house with Google or Alexa and do not allow yourself to get a snack for those 15 minutes...drink an 8 ounce glass of water and find something else to do instead. During the 15 minutes empower yourself by deciding, "If I am still hungry in 15 minutes I will choose ...... to eat" and make a healthy choice. If the timer goes off and you are not hungry anymore, chances are your mood changed and your appetite decreased. Who am I to tell you how to eat? Well, let me introduce myself...Hey, there 👋 I’m Tina Souder! I’m the founder of Think Body Positive. I have lived a life dedicated to learning and implementing as much as I can about health and fitness and especially the role that mindfullness plays in its success or failure.I was a yo-yo dieter as a teenager. I believed if I just ate one meal a day, even if it was a footlong hot dog and onion rings, but ate nothing else I was doing good. I also loved exercise but would go through spurts of "all-in" and then stop and then realize I HAVE TO DO SOMETHING so All-In again, then stop.....and on and on.. By the age of 25, after having two kids and always struggling with my weight, I began to take vitamins, learn about food and exercise and implement it for the "right reasons" rather than the quick fix. I dropped about 20 pounds over the next few months and then 30 more pounds over the next 4 years.By the age of 30 I was feeling good and decided to compete in what was then called the NOVA fitness competition. I competed in about 4 different competitions along with a few NPC figure competitions and during this time learned massive amounts about not just dieting but how to take your foods and strategically pair them for optimal results. I also learned how to weight train for results. Since the age of 30, I have regularly exercised--at least 5 days per week and have maintained a clean diet at least 80% of the time. I did go through a phase that I did not allow myself to eat anything bad, but have sense learned that is not living and now eat clean MOST of the time. MINDFULLNESS... On top of the above experience I am also a licensed mental health counselor and I help people daily from the therapy chair as well. MINDSET is something, if improved, helps you with your mental and your physical health. I now am combining the above experiences and knowledge base to coach individuals (just like you) towards achieving their goals — be it losing a stubborn muffin top or building strength, or learning to take control of your eating.... I’ve got your back!All I ask is that you’re ready to commit to a happier, healthier lifestyle. Trust me, you’ve got nothing to lose and everything — including muscle 💪 — to gain.Together:1) We’ll develop a diet and workout plan that alligns with your unique needs! 2). We will also work through your mind blocks that keep getting in the way of your success! I’ll be available to give you all the support and guidance you need along the way.Book a FREE 15 minute consultation with yours truly for an interview to apply and see if you’re ready to get serious about your fitness journey! We’ll discuss your goals, evaluate your mindset and see if we are a good fit to help you reach them.Let me help you lose the weight and keep it off forever! Plus expect to see me in your inbox with made for you tips on mind, body and health!
• 2.
  You're the... Anxious Eater

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  As the anxious eater, you grew up believing and hearing stigmatised ideas about food such as overweight people have no self-control and other beliefs like that. You are affected by body shaming on TV and in social media is so prevalent these days that there is so much pressure to look a certain way or be able to wear certain trendy clothes to fit in.Therefore any time you have begun to view food as "THE ENEMY" and something that is out to get you or sabotage you and puts you on the defensive and edge at all times when it comes to meal time. You have anxiety around eating around others and at meal times and sometimes may even eat in secret so others don't know or judge you. As an anxious eater you either are on the extremem end of restriction at times and then other times realize NO ONE CAN DO THIS ALL THE TIME and then justify times of binge eating or "off the wagon" eating until feeling the anxiety and pressures that your thinking holds you captive to....AND THEN repeat the cycle. “I definitely have body issues, but everybody does. When you come to the realization that everybody does that– even the people I consider flawless– you can start to live with the way you are.” — Taylor Swift Three science-backed ways to take charge of your anxious eating? Read on, friend...1. Recognize the anxiety and challenge it or do the opposite. Pay attention to the way you feel every single time you eat or think "I'm hungry". Look beyond the bell ringing telling you to "eat" and see what else it might be saying to you. "I am lonely"."I am thirsty.""I am tired"."I am sad".If the answer is anything other than I truly am hungry and have not eaten in a while and my body is craving nutrients, then go look for another answer.Try doing the opposite; if your lonely seek out someone to talk to, if you are thirsty go and fix you something to drink, if you are tired either rest and maybe mediate or do the opposite move more and that will wake you up, if you are sad put on some upbeat music or other things to make you feel more happy.2. Stop comparing yourself to othersAs long as you compare yourself to others, you will NEVER find satisfaction or love for yourself. You likely notice others for their most beautiful traits that are opposite your perceived worst traits. Example, if I hate the size of my thighs, every female I see I see nothing but their "perfect thighs" that I don't have... but if you looked at the rest of the picture you likely have better hair, eyes, muscle, than they do. Look for positives in others and be happy for them having those positives rather than comparing to yourself...it is a habit and mindset. 3. Anxiety could be medical..see a doctor and/or counselorIf your anxiety stems from past trauma or from a chemical imbalance, you will struggle with mindset change on a permanent level. If you have tried all of the mindset techniques and find yourself continuuing to feel anxious for not just foods that you eat but in other areas to the point it effects your relationships, sleep and productivity; you may be struggling with an anxiety disorder. Also if you are way too restrictive with your diet in fear of gaining weight or go on food binges off and on please seek out medical attention as this is truly indicative of disorders that need medical intervention. Who am I to tell you how to eat? Well, let me introduce myself...Hey, there 👋 I’m Tina Souder! I’m the founder of Think Body Positive. I have lived a life dedicated to learning and implementing as much as I can about health and fitness and especially the role that mindfullness plays in its success or failure.I was a yo-yo dieter as a teenager. I believed if I just ate one meal a day, even if it was a footlong hot dog and onion rings, but ate nothing else I was doing good. I also loved exercise but would go through spurts of "all-in" and then stop and then realize I HAVE TO DO SOMETHING so All-In again, then stop.....and on and on.. By the age of 25, after having two kids and always struggling with my weight, I began to take vitamins, learn about food and exercise and implement it for the "right reasons" rather than the quick fix. I dropped about 20 pounds over the next few months and then 30 more pounds over the next 4 years.By the age of 30 I was feeling good and decided to compete in what was then called the NOVA fitness competition. I competed in about 4 different competitions along with a few NPC figure competitions and during this time learned massive amounts about not just dieting but how to take your foods and strategically pair them for optimal results. I also learned how to weight train for results. Since the age of 30, I have regularly exercised--at least 5 days per week and have maintained a clean diet at least 80% of the time. I did go through a phase that I did not allow myself to eat anything bad, but have sense learned that is not living and now eat clean MOST of the time. MINDFULLNESS... On top of the above experience I am also a licensed mental health counselor and I help people daily from the therapy chair as well. MINDSET is something, if improved, helps you with your mental and your physical health. I now am combining the above experiences and knowledge base to coach individuals (just like you) towards achieving their goals — be it losing a stubborn muffin top or building strength, or learning to take control of your eating.... I’ve got your back!All I ask is that you’re ready to commit to a happier, healthier lifestyle. Trust me, you’ve got nothing to lose and everything — including muscle 💪 — to gain.Together:1) We’ll develop a diet and workout plan that alligns with your unique needs! 2). We will also work through your mind blocks that keep getting in the way of your success! I’ll be available to give you all the support and guidance you need along the way.Book a FREE 15 minute consultation with yours truly for an interview to apply and see if you’re ready to get serious about your fitness journey! We’ll discuss your goals, evaluate your mindset and see if we are a good fit to help you reach them.Let me help you lose the weight and keep it off forever! Plus expect to see me in your inbox with made for you tips on mind, body and health!
• 3.
  You're the... Foodie

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  You just love food. You love to try all kinds of food and are not picky. You actually seek out new and unique places to eat and recipes to try at home. Food is your friend.You see food as part of a social engagement and the part that makes the engagement memorable. If the food was good, the engagement was a success!You tend have NO anxiety around food and often can skip meals if they are too bland or boring. You do not like the idea of going on a diet because it would be way to restrictive for your way of living. A glass of wine or alcoholic beverage is also a common addition to your decadent meals. The foodie mixed with other eating types like the emotional eater has tendencies to be overweight. “Wine, Good food, Family and Friends----A recipe for Perfection and total contentment" — Tina SouderThree science-backed ways to make being a "foodie" work for you... Read on, friend...1. Plan aheadIf you know you are going out to eat with friends in the evening, you can make adjustments with your diet during the early part of the day. Don't not eat but decrease your calories and macro counts based on the type foods you will be eating that night. If you plan ahead your overall intake will still be the same with no major aversive consequences. 2. Order sensiblyIf you are a foodie, you like all foods. So order in proportion to balance. Example, if you order a steak cooked in butter you could get a fat-free salad dressing to eat with your salad to balance out your fat counts. You can also ask the chef not to cook your food in butter or oil at a lot of restaurants. This will not change your food taste all that much but will afford you to have more of the other choices. 3. Don't deprive yourself--just eat in moderation.If the table has appetisers have limited amounts. Be mindful of your intake by using a plate to get what you are wanting to eat and only eat that much. Avoid going in for more once you commit to what is on your plate. If you get dessert at the end, share it with someone and eat a bite or two and then stop. This will leave you feeling like you did not punish yourself and will help you feel. more satisfied. Who am I to tell you how to eat? Well, let me introduce myself...Hey, there 👋 I’m Tina Souder! I’m the founder of Think Body Positive. I have lived a life dedicated to learning and implementing as much as I can about health and fitness and especially the role that mindfullness plays in its success or failure.I was a yo-yo dieter as a teenager. I believed if I just ate one meal a day, even if it was a footlong hot dog and onion rings, but ate nothing else I was doing good. I also loved exercise but would go through spurts of "all-in" and then stop and then realize I HAVE TO DO SOMETHING so All-In again, then stop.....and on and on.. By the age of 25, after having two kids and always struggling with my weight, I began to take vitamins, learn about food and exercise and implement it for the "right reasons" rather than the quick fix. I dropped about 20 pounds over the next few months and then 30 more pounds over the next 4 years.By the age of 30 I was feeling good and decided to compete in what was then called the NOVA fitness competition. I competed in about 4 different competitions along with a few NPC figure competitions and during this time learned massive amounts about not just dieting but how to take your foods and strategically pair them for optimal results. I also learned how to weight train for results. Since the age of 30, I have regularly exercised--at least 5 days per week and have maintained a clean diet at least 80% of the time. I did go through a phase that I did not allow myself to eat anything bad, but have sense learned that is not living and now eat clean MOST of the time. MINDFULLNESS... On top of the above experience I am also a licensed mental health counselor and I help people daily from the therapy chair as well. MINDSET is something, if improved, helps you with your mental and your physical health. I now am combining the above experiences and knowledge base to coach individuals (just like you) towards achieving their goals — be it losing a stubborn muffin top or building strength, or learning to take control of your eating.... I’ve got your back!All I ask is that you’re ready to commit to a happier, healthier lifestyle. Trust me, you’ve got nothing to lose and everything — including muscle 💪 — to gain.Together:1) We’ll develop a diet and workout plan that alligns with your unique needs! 2). We will also work through your mind blocks that keep getting in the way of your success! I’ll be available to give you all the support and guidance you need along the way.Book a FREE 15 minute consultation with yours truly for an interview to apply and see if you’re ready to get serious about your fitness journey! We’ll discuss your goals, evaluate your mindset and see if we are a good fit to help you reach them.Let me help you lose the weight and keep it off forever! Plus expect to see me in your inbox with made for you tips on mind, body and health!
• 4.
  You're the... Habitual Eater

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  You tend to plan your things around your food. If you go on a trip, where you eat is important and having snacks for you and the family is important too. You find yourself eating at the same times every day and if you don't eat at that time, you are preoccupied with your perceived hunger and need to get some food. You also find yourself mindlessly snacking on items when you are bored or multi-tasking or even avoiding doing something you don't want to do. You have to make deals with yourself on how you "are not going to eat any more of those crackers today" and have to go and hide them to help yourself not mindlessly grab at them.“If you're not hungry enough to cut and eat an apple, you are not hungry...YOU ARE BORED.” — Tina SouderThree science-backed ways to take charge of your habitual eating? Read on, friend...1. Have a healty snack choice readily avaliable.If you are truly hungry, you will not hesitate to pick up and eat the healthy food choice that you have readily available.... like apple slices, grapes, celery sticks, cucumber, etc... However, if you are just bored you likely will see the healthy choices as blah and look for something more. That is when you mindfully remind yourself "Tina...you are not really hungry or these healthy things would look good to you". 2. Drink plenty of waterWater has a magical effect for your body. Not only does it help you feel more full, if fully hydrated your whole body system operates at a more optimal level in all areas like metabolism, temperature regulation, energy levels, etc... Try drinking 8-12 ounces of water and set a timer for 15 minutes before giving into the food temptations and see if it passes. If not, pick the healthy choices. 3. Stop thinking it has to be like it always has been.If you always have a dessert after supper or if you always eat chips with your sandwich or french fries with your burger.... question these habits. Try to do one thing a day that is different that the norm. This wakes up the brain to being more mindful of the food you eat and less robotic about it. Who am I to tell you how to eat? Well, let me introduce myself...Hey, there 👋 I’m Tina Souder! I’m the founder of Think Body Positive. I have lived a life dedicated to learning and implementing as much as I can about health and fitness and especially the role that mindfullness plays in its success or failure.I was a yo-yo dieter as a teenager. I believed if I just ate one meal a day, even if it was a footlong hot dog and onion rings, but ate nothing else I was doing good. I also loved exercise but would go through spurts of "all-in" and then stop and then realize I HAVE TO DO SOMETHING so All-In again, then stop.....and on and on.. By the age of 25, after having two kids and always struggling with my weight, I began to take vitamins, learn about food and exercise and implement it for the "right reasons" rather than the quick fix. I dropped about 20 pounds over the next few months and then 30 more pounds over the next 4 years.By the age of 30 I was feeling good and decided to compete in what was then called the NOVA fitness competition. I competed in about 4 different competitions along with a few NPC figure competitions and during this time learned massive amounts about not just dieting but how to take your foods and strategically pair them for optimal results. I also learned how to weight train for results. Since the age of 30, I have regularly exercised--at least 5 days per week and have maintained a clean diet at least 80% of the time. I did go through a phase that I did not allow myself to eat anything bad, but have sense learned that is not living and now eat clean MOST of the time. MINDFULLNESS... On top of the above experience I am also a licensed mental health counselor and I help people daily from the therapy chair as well. MINDSET is something, if improved, helps you with your mental and your physical health. I now am combining the above experiences and knowledge base to coach individuals (just like you) towards achieving their goals — be it losing a stubborn muffin top or building strength, or learning to take control of your eating.... I’ve got your back!All I ask is that you’re ready to commit to a happier, healthier lifestyle. Trust me, you’ve got nothing to lose and everything — including muscle 💪 — to gain.Together:1) We’ll develop a diet and workout plan that alligns with your unique needs! 2). We will also work through your mind blocks that keep getting in the way of your success! I’ll be available to give you all the support and guidance you need along the way.Book a FREE 15 minute consultation with yours truly for an interview to apply and see if you’re ready to get serious about your fitness journey! We’ll discuss your goals, evaluate your mindset and see if we are a good fit to help you reach them.Let me help you lose the weight and keep it off forever! Plus expect to see me in your inbox with made for you tips on mind, body and health!