Health and Wellness

1. Name: __________________________
HW410: Unit 7 Journal Writing Assignment
EXERCISE 27.1 Stress-Related Eating Behaviors
Please read the following statements and circle the appropriate answer. Then tally the total
to determine your score using the key below.
4 = Always 3 = Often 2 = Sometimes 1 = Rarely 0 = Never
1. I tend to skip breakfast on a regular basis. 4 3 2 1 0
2. On average, two or three meals are prepared
outside the home each day.
4 3 2 1 0
3. I drink more than one cup of coffee or tea a day. 4 3 2 1 0
4. I tend to drink more than one soda/pop per day. 4 3 2 1 0
5. I commonly snack between meals. 4 3 2 1 0
6. When in a hurry, I usually eat at fast food
places.
4 3 2 1 0
7. I tend to snack while watching television. 4 3 2 1 0
8. I tend to put salt on my food before tasting it. 4 3 2 1 0
9. I drink fewer than eight glasses of water a day. 4 3 2 1 0
10. I tend to satisfy my sweet tooth daily. 4 3 2 1 0
11. When preparing meals at home, I usually don’t
cook from scratch.
4 3 2 1 0
12. Honestly, my eating habits lean toward fast,
junk, processed foods.
4 3 2 1 0
13. I eat fewer than four to five servings of fresh
vegetables per day.
4 3 2 1 0
14. I drink at least one glass of wine, beer, or
alcohol a day.
4 3 2 1 0
15. My meals are eaten sporadically throughout the
day rather than at regularly scheduled times.
4 3 2 1 0
16. I don’t usually cook with fresh herbs and spices. 4 3 2 1 0
17. I usually don’t make a habit of eating organic
fruits and veggies.
4 3 2 1 0
18. My biggest meal of the day is usually eaten after
7:00 P.M.
4 3 2 1 0
19. For the most part, my vitamins and minerals
come from the foods I eat.
4 3 2 1 0
20. Artificial sweeteners are in many of the foods I
eat.
4 3 2 1 0
Total Score 14
Scoring Key
A score of more than 20 points indicates eating behaviors are not conducive to reducing
stress. A score of more than 30 suggests eating habits may seriously compromise the
integrity of your immune system.
© Paramount Wellness Institute. Reprinted with permission. All rights reserved.
EXERCISE 27.2
Self-Assessment: Nutritional Eating Habits

2. 1. Do you regularly consume caffeine? Yes No
2. List the foods that you ingest that contain caffeine
(e.g., coffee, tea, sodas, chocolate) and the estimated
amounts you consume per day.
Type of Food with
Caffeine
a.green tea –
1cup
b.
c.
d.
e.
f.
Amount
per Day
3. Do you take vitamin supplements? If yes, what kinds?
Advocare and Herbalife
Yes No
4. Do you frequently use table salt? Yes No
5. Do you eat one or more meals that are prepared
outside the home daily?
Yes No
6. Do you consume junk food (from vending machines or
convenience stores) regularly?
Yes No
7. Do you eat cereals that contain sugar? Yes No
8. Do you drink a lot of soft drinks? Yes No
9. Do you find that when you are stressed you tend to eat
more?
Yes No
10. Do you find that when you are angry you tend to eat
more?
Yes No
11. Do you eat a wide variety of fruits and vegetables? Yes No
12. Do you eat foods (e.g., fish and nuts) with the
essentials oils (omega-3 and omega-6)?
Yes No
13. Do you tend to eat quickly (e.g., to wolf down your
food)?
Yes No
14. Do you tend to drink alcohol as a means to relax? Yes No
15. List your top five comfort foods: a. ChilliCheese Fries
b. Dark Chocolate MilkyWay
c.
d.
e.
16. Describe any other eating habits that you associate
with a stressed lifestyle: NA
© Paramount Wellness Institute. Reprinted with permission. All rights reserved.
EXERCISE 27.3 The Rainbow Diet

3. Food color is more important than just having a nice presentation on your dinner plate. Each
color holds a specific vibration in the spectrum of light. When this is combined with the
nutrient value of food, it can help to enhance the health of the physical body.
In the science of subtle energies, each of the body’s primary chakras is associated with a
specific color (see accompanying chart). It is thought that eating fruits and vegetables
associated with the color of various chakras provides healthy energy to that specific region.
For example, women with urinary tract infections (root chakra) are encouraged to drink
cranberry juice (red). Diabetic people with macular problems are encouraged to eat
blueberries and take the herb bilberry (blue). Moreover, recent research suggests that the
active ingredients in fruits and vegetables that give them their color, called bioflavonoids,
help prevent cancer. Regardless of Eastern philosophies or Western science, the bottom line
is to eat a good variety of fruits and vegetables.
The following table identifies the seven chakras, their respective body regions, and the color
associated with each chakra or region. List five fruits, veggies, or herbs for each color.
Chakra Body Region Color Food Choices
7: Crown Pineal Purple Eggplant
6: Brow Pituitary Indigo Blueberries
5: Throat Thymus Aqua blue Sugary foods?
4: Heart Heart Green Broccoli/Asparagus/Spinach/
3: Solar plexus Adrenals Yellow Lemons/Peppers
2: Navel Spleen Orange Orange/Squash
1: Root Gonads Red Apples/Raspberries
Additional Thoughts:
_I studied food energies at IIN at found it very interesting. This is another way of looking at
food energies and how it can have a positive effect on our bodies and the healing of
emotional wounds possibly?
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© Paramount Wellness Institute. Reprinted with permission. All rights reserved.