chek report 9 this sue 2005 email

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CHEK REPORTI S S U E 9 T H E O F F I C I A L P U B L I C A T I O N O F T H E C.H.E.K I N S T I T U T E 3 R D Q U A R T E R 2 0 0 5

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Inside this issue

Vegetarianism Inside & Out

Healthy Grilling

New Staff at the C.H.E.K Institute

Ask Paul

CHEK Report Quiz

Facilitating Client Behavior ChangeThrough Lifestyle Coaching

CHEK Travel Journal

Understanding our Milk Industry

2005 Schedule

(Continued on page 6) Editor: James Phelp

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Today we have many people becoming vegetarians for one or moreof the following reasons: The greatest occurrence of cancer cases and other chronic diseases

in history. A growing concern over the health of our ecosystem. A significant number of people are seeking spiritual grounding in

response to a rising fear of Armageddon stimulated by an almostconstant, worldwide coverage of war and conflict.

I decided to share my opinions on vegetarianism because in my career Ihave worked with many unhealthy vegetarians. Often my vegetarian pa-tients were in need of animal nutrition yet, for one or more of the abovereasons were initially resistant to my suggested inclusion of animalfoods for regaining their health. As you can imagine, it is very challeng-ing as a Holistic Health Practitioner when the patient resists coaching

yet wants help at the same time! As a health coach, I applaud questionsfor they are often legitimate attempts to learn and grow. But it is just asimportant to see that dogmatic resistance retards education and growth.

If we are to make a legitimate attempt to overcome the challenges ofdisease, environmental destruction, and the fear of Armageddon, youcan rest assured we will need to be healthy. This is because health is thefoundation for rational thinking and thus crucial to reasoning our waythrough these issue. To best manage such a significant and emotionallycharged topic, I will address several of the common questions asked ofme by those wishing to rationalize vegetarianism.

Q:

I read and hear in the news all the time that eating red meat isbad for you and that a vegetarian lifestyle is better for your heart

and your health in general. Why are you telling me the opposite of whatmany experts are saying?

PC:Consider that Weston A. Price traveled the globe studying thediets of native societies in the 1930s while there were stillnatives untouched by white man and his processed foods (Nutrition &Physical Degeneration by W.A. Price). The primary result of his studieswas to show that wherever natives were exposed to processed foods,

Vegetarianism

Inside & OutBy Paul Chek


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Healthy

Gr i l l i ngBy Andy Cowing

For many of us, grilling is an enjoyable form of preparing ameal and with the heat of summer increasing, so too doesour use of the grill. While grilling is a fun way to prepare yourmeals, it also boasts a number of benefits. Clean-up becomesmuch quicker not having to scrub as many pots and pans, andyou will save money and energy keeping the cooking heat outof the house, since youre not taxing the air conditioner. In thisarticle I will share some healthy and safe grilling practices,grilling tips, as well as a few of my favorite recipe.

In the last decade you may have been picking up sound bitesof information telling us that flame cooked foods may causecancer. NO dont tell me this! we cry. The first time I readthis disturbing news was in 1993. At that time, the sound bitetook the form of There is a possibility barbecuing may causehealth problems. Today the most common sound bite heardis the research shows flame cooked meats may cause breastcancer.

Heres a brief summary of the science behind the sound bites.There are two substances formed when high heat is applied tomeat that scientists are primarily occupied with: Polycyclic Aro-matic Hydrocarbon (PAHs) and Heterocyclic Amine (HCAs). PAH is a group of over a 100 chemicals that form by theincomplete burning of substances like coal, charbroiled meats,garbage, gas, and tobacco. There are many concerns about

the effects of PAHs on the atmosphere, soil, lakes, streams,reservoirs, and our food supply. The areas of greatest concernfrom a culinary standpoint are exposure to PAHs from eatingcharred or grilled meats, from drinking PAH contaminatedwater or goat and cows milk, and from food producingplants. Just as important are the effects on babies from nursingmothers who are ingesting or breathing these contaminates,especially for those that live near hazardous waste sites. HCAs are chemical substances that are formed from a reac-

tion when high heat is applied to the amino acids and creatinein the muscles of meats and fish.

After months of researching the studies done on these contaminates, I have found that the results show a small effect on theimpact to the incidence of cancer. There is, however, enoughevidence to use precaution when over-cooking meats with

direct heat. In a few studies comparing people who consumedwell done meat to those who did not, two of the well doneconsuming groups showed elevated numbers of cancer cases.This suggests eating well done meat may play a role in the riskof contracting the disease. Unfortunately the studies did notreport on the cooking temperature. These higher risk groupsinclude women, particularly with regard to the incidence ofbreast cancer, and people who already have cancer.

That said, I am left with a few lingering thoughts about thesestudies:

None of these studies used different cooking temperatures ingroups for comparison.

Nowhere in these studies did I see the use of free range,chemical free meats or wild fish. Some noted the use of com-mercial store bought meat, while the rest did not mention any-thing about the type of meats used at all. I assume they wereall using commercially raised meats. I hope one day a studycomparing chemical free meat versus commercially raisedmeats will be done. Nowhere did I read that people were separated by genetictype or acetylation status. The authors of some of the studiesstrongly suggested that the effects of HCAs may be modifiedby the acetylation stautus. In laymens terms, the human popu-lation consists of slow and fast acetylators. Essentially, depend-ing upon your acetylation type, one is more or less susceptibleto certain forms of cancer.

It seems to me that because well done meat has its beneficiacomponents of enzymes destroyed, it must tax the digestivesystem and compromise the immune system. In the end thismeans an increase in the risk of cancer. This leaves open thesource of the increased cancer risk. Is it the loss of enzymes othe presence of the HCAs and PAHs? Certain plant foods have been suggested to limit the det-rimental effect of HCAs. The Dept. of Applied Nutrition and

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Food Chemistry at Lund University inSweden reported that plant foods maybe able to protect people against theeffects of HCAs. A separate study foundthat extracts from blackberries, blueber-ries, green tea, kiwi, parsley, spinach,red grapes, red wine, and watermelonreduced the toxic effects of HCAs. Howmany of the human subjects used inthese tests were eating these beneficialplants? Could this be the reason theincidence of the risks of cancer were solow?

In conclusion it is clear that in the limit-ed comparison studies reported, there isevidence that meats and fish cooked athigh temperatures and for long periodsof time may have a detrimental effecton our bodies. Research has also shownthat of the plant types tested many fruitsand vegetables reduce or work to bal-ance these detrimental effects. Womenwith a family history of breast cancerand people with cancer or with poorhealth should be first in line to embracea plan of healthy practices. Healthyindividuals who live a healthy life stylemost likely will handle the stress on theirbodies caused by occasionally ingestingthese contaminates. Adhering to com-mon-sense grilling practices and healthylifestyle choices reduces the need to beoverly fearful of these alarming soundbites. Applying high heat and cookingmany foods too long reduces the qualityof the nutritional building blocks to our

bodies in all cooking methods.Many of the worries raised by PAHsand HCAs can be avoided by apply-ing some very simple rules. Those of uswho are CHEK NLCs know that eatingfree-range, naturally fed, chemical-freemeats cooked rare or raw prevents theenzymes and beneficial componentsfrom being destroyed by heat. Preparedthis way, these meats have a myriad ofbenefits to the health and performanceof our bodies. In addition, the more Istudy, the more obvious it becomes to

me that eating many different types ofminimally processed, whole foods com-patible with our metabolic type ben-efits us and our clients. The rotationaldiet provides a system of ensuring anadequate variety of nutrition along withaiding our immune system as part ofour roadmap to quality health, perfor-mance, and well-being.

A common-sense approach to healthygrilling in reference to PAHs and HCAsis to keep your grill clean and dontstand down wind of the smoke. Cleanoff those parts of your grill that aresubject to high heat (the burners andall parts above the burners) by scrapingoff any residue before and after grilling.Prior to lighting the grill inspect for anyresidue left on parts and remove. When

you light the grill, close the cover to thegrill and allow it to heat up to tempera-ture. When all smoke has cleared fromthe burning of any remaining residue,you may then proceed with the cookingprocess.

Basic tips to reduce the amount ofPAHs and HCAs:1. Trim excess fat off meats to prevent

dripping onto hot grill parts thatcreates flare-ups. I like to render itdown slowly in a heavy bottom pot,then freeze it in ice cube trays, when Iwant it to make gravies and sauces Ican use just what I need.

2. Marinate meats in oil free or re-duced-oil marinades prior to grilling

3. Keep a spray bottle filled with waterclose by to spray on unwanted flamesfrom flare-ups.

4. Cook meats closer to the rare sideor at least to the rarer side of yourpreferred range of doneness.

5. Cut off and discard any charred bitsif they are present on your meat.

6. If using charcoals buy those that arefree of additives.

7. If using lighter fluid allow the fluid tosoak in for a minute or two beforelighting. Do not start cooking untilall the charcoal has turned grey. Thebest charcoal cooking results are ob-tained after the coals peak and beginburning down.

8. To prevent meat from sticking use aminimum amount of olive oil to coatthe meat. Many professional chefsuse a spray bottle filled with oil tolightly mist cuts of meat just prior toplacing on the grill. Fold a paper

towel until it is a square 2x 2,moisten one side with olive oil, pickup the oiled paper towel with a pairof tongs and coat the hot grill rack.

More tips for grilling:1. Allowing meat to sit out at room tem-

perature for an hour before grillingshortens cooking time and produces

a more desirable result.2. Steaks and chops like NY sirloin strip

and pork chops that have a rind offat on one side need cuts through therind just at the edge of the meat every3 inches to prevent cuts from curling.

3. To test the level of heat intensity,after the grill and grill rack havebeen pre-heated, hold your hand5 inches above the grill rack. If youhave to pull your hand away in lessthan 2 seconds the grill is very hot,4 seconds medium-high, 6 secondsmedium, 7-8 seconds medium-low.The more you grill the better you willbecome at selecting grill tempera-tures.

4. The slower the barbecuing processis, the more preferred the flavor,juiciness, and tenderer the meatwill be to most. Once the meat isseared, turn the heat down and bepatient. Many recipes are written tocook for the shortest time possibleat the highest heat to satisfy the timesensitive public. Starting the cookingprocess 30-45 minutes earlier than arecipe calls for, and turning down thetemperature for the final s of timecalled for is a good rule of thumb toimprove the taste of the recipe. I real-ize that this contradicts the theory thatcooking meat too long kills enzymes,however until a more complete studyis performed, I remain in the beliefthat cooking slower at a reduced temperature, finished in a covered pan

to cook in its own juices, is healthierthan a piece of meat that is cooked ina shorter amount of time with higherheat. Higher temperatures increasethe movement of the molecules ofthe natural juices in a violent mannerThis may destroy the nutritional ben-efit of the meat due to the increaseddamage caused by the friction of thespeeded up molecular movement. Ifone prefers meat cooked more thanrare or medium-rare, I believe cau-tion should be used with heat intensityover time. Finally, cooking longer at

low temperatures does not condemnyou to eating medium or medium wemeat. It is my opinion that rarer meais better for you than more thoroughlycooked meats. The point is just thatcooked at lower temperatures, it willsimply take you longer to reach yourpreferred degree of preparedness.

(Healthy Grilling - Continued from page 2)



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NOTES

1. The size of the lamb pieces should be taken into con-sideration to determine marinating time. The averagemarinade time for thin lamb chops less than 1 inch thick,would be 1-4 hours and cooking temperature would bemedium to med-high.

2. When grilling thicker cuts reduce the heat and raise thegrill rack. A boneless butter-flied leg of lamb with a thick-ness of 3 inches would taste best marinated at the full 24

hours and started at a medium to medium-high heat for3 minutes on each side then reduced to medium-low.

3. If using dried herbs in place of fresh cut the amount inhalf.

4. After your first attempt at this recipe, if you enjoy theadded flavor and would like to increase the intensity,marinade longer. I prefer a 24 hour marinade time forthis recipe.

Yield: 1 cups (360 milliliters)

INGREDIENTS

Scallions, chopped 4 each 4 each

Scotch bonnet peppers,halved and seeded 4 each 4 each

Garlic cloves, peeledand chopped 4 each 4 each

Ginger, fresh grated 2 tablespoons 30 milliliters

Onion, chopped cup 120 millilite

Thyme leaves, fresh 1 tablespoon 15 milliliters

Allspice berries, ground 1 tablespoon 15 milliliters

Nutmeg, fresh grated teaspoon 8 milliliters

Cinnamon, ground teaspoon 8 millilitersLime juice, fresh squeezed cup 120 millilite

Sea salt 4 teaspoons 20 milliliters

DIRECTIONS

1. Place all ingredients in a food processor and process untilsmooth.

NOTES

1. You may substitute 2 tablespoons (30 milliliters) dried thymein place of fresh.

2. Grind allspice berries in a coffee mill.3. Substitute 2 teaspoons of dried allspice in place of fresh all-spice berries. There is quite a flavor difference and pungencbetween the two; when I havepresented two batches usingfresh in one and dried inanother to a test panelof 18 people, 10chose the fresh and8 chose the dried.I prefer the tasteresulting fromusing half andhalf when making

larger batches.4. Marinade willkeep 3-4 weeksrefrigerated in anair-tight container.

5. Use Jerk Mari-nade for all yourfavorite meats.

GRILLED BARBEQUE

LAMB-WET RUB

INGREDIENTS

Garlic cloves, peeled 9 each 9 each

Fresh thyme leaves 3 tablespoons 45 milliliters

Fresh basil leaves, chopped 3 tablespoons 45 milliliters

Fresh rosemary, chopped 3 tablespoons 45 milliliters

Jalapeo peppers, halved

and seeded 2 medium 2 medium

Cayenne pepper, ground teaspoon 1 milliliters

Olive oil 2 tablespoon 30 milliliters

Lemon, halved and seeded 1each 1 each

Yield: for 5 pounds meat

DIRECTIONS

1. Peel garlic cloves.2. Remove thyme, basil, and rosemary from stems.3. Add all ingredients except lemon to a food processor, pro-

cess until a paste4. Rub paste on all sides of meat.5. Refrigerate meat in an air-tight container for 4-24 hours6. Allow meat to sit at room temperature for 1 hour before

grilling.7. Grill to cooking preference.8. Squeeze juice from lemon on lamb after removing from

grill and allow meat to rest covered for 20 minutes in awarm place to allow the juices to settle before cutting.

9. Remove and discard any charred pieces of meat beforeserving.

J ERK

MARI NADE


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Yield: 4 servings

INGREDIENTS

Chicken, 2 to 3 pound 1 each 1 each

DIRECTIONS

1. Prepare jerk marinade recipe above.2. Cut chicken into eight pieces or have butcher cut it up for

you.3. Rinse chicken pieces in cold water and pat dry.4. Reserve and refrigerate cup of the marinade. Combine

chicken and the rest of the marinade and mix well, spread-ing the marinade evenly and thoroughly over the chicken.

5. Refrigerate overnight in an air-tight container, up to 24hours

6. Prior to grilling allow chicken to sit at room temperature foran hour.

7. Prepare and preheat grill. When temperature reaches med-hot, place chicken on grill skin side down for 3 minutesenough to score marks, turn and repeat. Then: When using a gas grill: Turn heat down to low and place

chicken on higher grate, close cover and cook slowlyuntil done. (1 to 1 hours depending on temperature)

When using a charcoal grill: Bank coals to one-side, andplace chicken on cooler side where temperature is low tomed-low, cover and turn occasionally until done.

8. Heat reserve marinade and baste chicken before serving.

NOTES

1. I prefer another method: after scoring chicken on the grill,place chicken in a stainless steel 4 inch deep pan andcover with lid (a Dutch oven also works if it will fit on thegrill). Place pan on the grill on medium-low heat and allowchicken to cook in its own juices. Turning chicken every 15minutes until done. You can buy this pan at a restaurantsupply company or on the net. It is called a 4 inch deepstainless steel pan with solid lid (its called a half-pan be-cause it is half the size of a standard hotel pan also calleda steam table pan).

2. Many of my Jamaican Chef friends Marinade the chicken

for 3 days which carries the seasoning through to the bone.I prefer 48 hours. Experiment on successive attempts by in-creasing the marinade time until you find your own favorite.It is important to use fresh chicken when marinating for lon-ger periods of time. To test for freshness press your thumbinto the breast of the chicken, a fresh chicken will immedi-ately spring back without leaving an indentation. The longerit takes for the imprint to go away the older the chicken is.In todays markets, it is rare to find a chicken that is fresh

J AMAI CAN J ERK

CHI CKEN

enough for the imprint to spring right back. I ask the meatmanager or butcher for delivery dates (usually twice a week)and shop for chicken on those days. So as not to get the oldchicken that is placed in front of the new, I pleasantly ask fothe freshest, explaining I will be marinating it for a numberof days.


-End

Jorge Cubas, Pauls Personal Assistant

Iwas born in Lima, Peru and moved to Cali-fornia in pursuit of my academic goals. Aftermoving to California, I decided to join the US

Navy where I worked as an engineer and as the

fitness readiness representative for my organiza-

tion. After having served in the Navy, I started

my studies as a mechanical engineer at Gross-

mont College and San Diego State University.

My professional and academic background in

mechanics and studies of the human anatomy

allowed me to learn proper techniques for

exercising and human movement. This provided

me with the foundation to work as a personal

trainer and Assistant Manager for a fitness

center of the National Fitness Organization.

In addition to my studies in engineering, I also

attended the University of Maryland to pursue

a Business Degree. I recently completed those

studies, graduating with a Bachelors of Science

in Business with a minor in Human Resources.

Apar t from my professional in terest in athlet ics

and fitness, I played soccer as a high schoolstudent for the school team as well as for a

minor league team. As an adult I became a fan

of fitness, making it a regular part of my life

and competing in a bodybuilding contest in Italy

while living in Spain in June 2004.

new staff

member at the

c.h.e.k institute


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(Continued on page 7)

(Vegetarianism - Continued from page 1)

such as white flour and sug-ar, degeneration and diseasesoon followed. But he alsodiscovered that there were nohealthy vegetarian societiesor tribes. While he did findsome vegetarians, there werealways healthier tribes nearbyeating meat or animal prod-ucts. In fact, if you study cul-

tural anthropology one of thethings you will find is that theamount of meat eaten by anysociety was determined notby religious beliefs or healthfads, but rather by availabilityalone. A clear example ofthis can be seen by look-ing at the diets of traditionalAboriginals in Australia. Theinland Aboriginals eat adiet of approximately 75-90% vegetable and 10-25%animal foods. The coastal

Aboriginals, who have accessto fish and larger animalslike Kangaroo eat about 75%animal and 25% vegetablefoods (1).

The whole concept of vege-tarianism being safer for yourheart is an unfounded, scaretactic fostered by the pro-cessed food industry. Before1920 coronary heart diseasewas rare (2). Hydrogena-tion of vegetable oils beganabout 1910 and between1910 and 1970, consump-tion of vegetable oils rosesome 400%, while saturatedanimal fat consumptiondecreased on the whole. Inshort, weve had a reductionof animal fat consumption,

an increase in hydrogenatedvegetable oils and an in-crease in heart disease since1920. Its hard to see howconsuming less animal fatshas made for healthy hearts.Moreover, statistical analysisof chronic disease showsthat we are far worse off withtodays dietary recommen-dations when looked at froma disease perspective (seetable 1).If viewed from a purelyhistorical perspective, thecurrent dogma over eatingmeat and heart health is sus-pect as well. Humans havebeen eating animal foodsas a primary food staple inevery part of the world with awinter. This includes the fisheaten in every region nearlakes and the ocean. Moregenerally, humans haveeaten meat and saturatedanimal fats throughout anevolutionary history span-ning hundreds of thousandsof years. If eating meat wereas unhealthy as suggested,wed never have lasted solong.

Q:Wont eating meatmake me too acidicand disrupt the pH of myblood, encouraging disease?

PC:The whole issue ofpH balance anddiet is very misleading andmisrepresented by MANYthat favor vegetarian diets.First of all, our biochemistryis dramatically influenced byour environment, particu-larly over thousands of yearsdue to the rate of geneticmodification. For example,

Eskimos maintain optimalpH balance on a diet of 90%animal foods, while someHindus and inland Aborigi-nals maintain optimal pHbalance on 90% plant foods!

Many authors falsely at-tribute high acidity levels to

meat eating. This is really alot of bunk for the followingreasons:

1.pH is specific to bodycompartment and bodyfluid. Therefore, makingany reference to pH withoutmaking clear as to where themeasurement is taking place(urine, venous blood, arterialblood, saliva, and even spe-cific organs) is misleading.The stomach, small intes-tine and large intestine forexample, all have differentoptimal pH levels!

2.It has been argued byRowkowski and others(including very possibly Wil-liam Wolcott) that sprintingaround the block once willproduce a far greater shift inpH towards acidity than eat-ing nothing but meat all daylong! I have personally testedmy own urine and salivaevery hour for days on endand let me assure you, if youwere to do the same, youwould quickly find that whatyou do with exercise andhow close you are to yourneeds for water consumptionwill influence your pH FARmore than what you eat. Ive

knocked my urine pH downfrom 7 to 5 in 10 minutes ofsquatting with sets of 10 on aone minute rest in just a fewsets!

3.Any time someone is eat-ing too much animal food orprotein from any source, thetell-tale signs are as follows:

Urine begins to smell andoften gets thick and dark.

Sweat begins to become

pungent If this is not checked within a relatively short period (one to seven days in my

experience), fatigue sets infollowed closely by achingjoints.

Continued abuse of op-timal balance in nutrient

intake and water intakewill result, most likely, indisease!

Q:Wont eating animalfoods, particularly redmeat encourage inflamma-tion in my body?

PC:You can get in-

creased inflamma-tion from omega 6 rich veg-etable oils just as rapidly asyou can with animal foods.Vegetable oils in generalare high in omega 6 fattyacids which stimulate thearachadonic acid cascade,producing inflammation. Ideal with this in chronic painmanagement all the time.The reasons why so many dowell initially on vegan dietsinclude the following:

Often they are eating realfood for the first time! Theyoften cook fresh for thefirst time and eat muchmore raw food for the firsttime! Finally, they havestopped eating so muchpackaged crap. This allacts to increase vitality andmental clarity just like usingclean water will clean yourwindows much better thandirty water.

These diets are very ef-fective detoxification dietsacross the board, greatlyreducing body burden fromthose falling into category#1 above.

Often, people going onvegan diets are beingdirected by holistic healthprofessionals who also


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encourage the use of organic foods. Those eating organicmeats will NOT have the body burden and the burden isgreat. Since fat stores toxins and commercial farmers maketheir income by the pound, these farmers stand to benefitfrom feeding their livestock harmful foods. The benefit fromgoing vegan was to avoid those toxic commercial meats andnothing inherent to being a vegan per se.

Q:When I got cancer, I was told that living a vegetarian

lifestyle would be necessary to reduce the burden on mybody and would support my immune system. It worked, so whyshould I quit now when it obviously eliminated my disease?

PC:Frequently, disease is caused by: Eating too much processed food which contains potentially

toxic and even carcinogenic additives, preservatives, color-ings, emulsifiers, solvents and many such related chemi-cals. In fact, Americans today consume an average of 150pounds of such chemicals yearly (3)!

Consuming commercially grown produce is routinelysprayed with dangerous farming chemicals, such as herbi-cides, pesticides, fungicides and rodenticides. In fact, some

2,000,000,000 (thats 2 Billion!) pounds of such chemicalsare used annually in the US alone (4).

Eating commercially farmed animals that are raised onsteroids, antibiotics, foodstuffs laden with mycotoxins (verypoisonous toxins from mold and fungus), and other toxicadditives. For example, the use of plastic chips, cement dust,sewage and dead animal parts are but a few of the itemsapproved or used for commercially farmed animals (5)!

Typically, many doctors and holistic health practitioners thatrecommend vegan or vegetarian type diets also recom-mend organic or biodynamic produce. These foodstuffs aregrown without toxic agents and generally have far greaternutritional value than commercial produce. The inclusion of

organic foods, be they animal or produce, results in dramati-cally reduced incoming toxicity, supporting the immune anddetoxification systems of the body. Where people often makea mistake with the philosophy that vegetarianismcured theirdisease is in not realizing that:

Frequently, this is the first time most such people have eatenhigh quality food. Sadly they had to look death in the eyes tostart!

Their diet was often previously limited in living produce andwas excessive in processed foods, trans fatty acids, syntheticadditives, colorings, preservatives and processed grain prod-ucts that disrupt blood sugar levels.

The commercial animal foods they ate up until the point ofcreating their disease were at least as toxic as they them-selves were, thus creating sizable burden on their body.

In reality, what has happened in most cases that Ive seenwhere vegetarian diets were used as part of a cancer or dis-ease treatment protocol is that for the first time, patients:

Ate high quality nutritious foods Eliminated multiple sources of toxins and non-foods. This is

particularly the case in light of how toxic the animal foodspreviously eaten were!

Ate much higher quantities of raw, or living foods

Organic animal products such as eggs, organ meats andbones provide a wide variety of essential and supportivenutrients such as sulphur containing molecules, vitamin B12,calcium, trace minerals, fat soluble vitamins, and more. Not tomention that the fatty acid profile of grass fed, organic raisedand organic free-range meats is notably more favorable thantheir commercial counterparts. Quality animal nutrition notonly provides nutritional value that cant be obtained fromvegetarian diets, but supports liver function, detoxification andgeneral tissue healing. In this same vein, conventional thinkingon nutrition fails to recognize the fact that animals and fish ofall types offer concentrated forms of both life-force and con-sciousness when properly handled, prepared and eaten. Thesesubtle energies and the consciousness afforded by our anthro-pogenic ancestors frequently support our animal subsystems.This knowledge has been with us for some time, as St. Hilde-garrd demonstrated long ago the nutrients offered by variousanimals and their use in healing (6).

Q:I dont want to eat meat because to do so would retardmy spiritual development.

PC:This is a common misconception. First of all, if onereads about the life of Chief Joseph of the Nez PerceIndians or Chief Seattle of the Suquamish Tribe, you will findclear evidence of the deep spirituality lived and practiced bymany Native American tribes all of whom consumed meat aspart of their diet (7). The same can be said of Eskimos andmost native peoples, particularly before being influenced byChristian missionaries, who typically brought with them bothprocessed foods and the fear of God. If you want further proofof the rich spiritual development of the many meat eating na-tive peoples, I suggest you read Wisdom of the Elders by David

Suzuki (8).

I know from personal experience with a number of vegetar-ians who have gotten on a spiritual path (such as Hinduism orBuddhism) where the chosen guru was of East Indian origin orfrom a country where meat is naturally scarce, such as someregions in central America, the student adopted the diet of theguru in hopes of experiencing enlightenment. While studyingunder a guru may be helpful for accelerated spiritual devel-

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Table 1


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(Vegetarianism - Continued from page 8)

opment, ignoring ones genetic, racialor ethnic needs for fat and protein onlydiminishes health and vitality. This isobviously antagonistic to spiritual devel-opment. This becomes clear when youconsider the fact that all hormones areprotein based. Steroid hormones are de-rived from both protein and cholesterol,of which animal foods are not only thebest source, but the most bioavailableas well. This is very important becausehormones are molecules of emotion and

any disruption of hormonal health/bal-ance impacts our quantity and qualityof consciousness. Since spiritual devel-opment is optimal and/or expandedconsciousness (9) and our consciousnessis dependent upon our bodily health, weneed to be sure that we eat appropri-ately.

Q:Why would I want to eat meatwhen killing an animal is anextreme act of cruelty?

PC:Many vegetarians avoid eatinganimals because they are sen-

tient creatures. But if you look at the re-search of Cleve Backster (See the booksSecret Life Of Plantsand Secret Life OfThe Cell), you will find that plants, whileless mobile, may be just as sentient asmany animals! If so, then we can hardlyavoid consuming sentient creatures forfood. People should not be worryingabout whether to eat meat. Rather, theyshould be more concerned about whatthey can contribute to society with whattheyve eaten.

Moreover, we can provide these animalswith a better life than they might haveotherwise had. Everywhere you look innature, you will see that life eats life. Ifyouve ever seen a wolf, lion, alligator,large snake or carnivorous fish kill theirprey, you would be well aware that theexperience of running and fighting for

your life while being gashed, bitten andbleeding to death is far more brutalthan any method used by a skilled meatpacker!

Q:Do you really think the 7 billionpeople on our planet can besustained as carnivores without massagro-industry and mass thoughtlessnessof what this does to land and creatures?

PC: We can easily feed our popu-lation ethically and effectivelywith organic farming. China fed a MAS-SIVE population on a TINY land mass(only 14% of Chinas land is arable) fora very long time while importing littlefoods just by farming organically! In hisFarmers of Forty Centuries, ProfessorKing shows clearly that we could feedthe world effectively through organicfarming by following the lead of the Chi-nese farmers. The way to feed peoplein the future and not end up in warscaused by radical blood sugar and hor-monal fluctuations is to husband plantsand animals ethically and allow themevolve through love, respect and humanconsumption.

In addition, if you trust in Divine Law, ifyou trust in Mother Nature, you have tocome to the conclusion that all nativesocieties that were healthy ate meatso they could be healthy and main-tain ecological balance. What wouldhappen if we were to ignore the divine

law of Mother Nature? If we were tostop eating the sheep in New Zealand,where the animals naturally proliferate,the consequences could be disastrous.Project mentally and you will surelycome to the realization that what is nowco-habitation of plant, animal and manwould soon become an imbalance withsheep damaging the ecology by exces-sive eating, tramping and secretion oftoxic body waste. Sadly, this is very muchwhat man himself does most everywherehe goes these days!

Walter Russell said it beautifully in hisdescription of the Love Principle (10).The microorganisms eat each other forthe benefits of the grass (and plants),the zebra eats the grass, which serveshim out of love, the lion eats the zebra,who serves him out of Love, the lion diesand feeds the microorganisms, servingthem out of love and the whole cycle

continues. The plant evolves throughthe zebra, the zebra evolves through thelion, and the lion evolves through theexperience of its group soul.

ConclusionThe most important thing any of us cando is eat organic foods and eat accord-

ing to our metabolic type. By loving andrespecting all we eat, we are fosteringspiritual evolution of all. Mankind hasproven beyond a shadow of a doubtthat when he is unhealthy, he is lessconscious, less rational and certainlymore prone to violence. Studies suchas those of Sir Robert McCarrison havealso shown this to be true for animals.When we eat right, drink right andmove right, we think right. Only whenwe think right/rationally, can we everexpect to improve the condition of theworld and society as a whole!

References:1. Wharton, Charles Heizer. Metabolic

Man: Ten Thousand Years fromEden. Orlando, FL: Winmark Pub-lishing, 2002.

2. Fallon, Sally and Mary Enig.Nourishing Traditions. 2nd Edition.Winona Lake, IN: New Trends Pub-lishing, 1999.

3. Kellog, Willaim R. and Andrea S.Dworkin. Surviving the Toxic Crisis.Comprehensive Health Publishers,1996.

4. Kimbrell, Andrew, ed. Fatal Harvest.Sausalito, CA: Foundation for DeepEcology, 2000.

5. Chek, Paul. Lifting the Veil of Decep-tion. Vista, CA: C.H.E.K Institute,Forthcoming.

6. Strehlow, Wighard and GottfriedHertzka. Hildegard of BingensMedicine. Santa Fe, NM: Bear andCompany, 1988.

7. Nerburn, Kent, ed. The Wisdom ofthe Native Americans. Novato, CA:New World Library, 1999.

8. Suzuki, David and Peter Knudtson.

Wisdom of the Elders. New York,NY: Bantam, 1993.

9. Pert, Candace. Molecules of Emo-tion. New York, NY: TouchstonePress, 1997.

10. Russell, Walter. Universal Law, Natural Science and Living Philosophy.Waynesboro, VA: The University ofScience and Philosophy, 1972.

-End


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Paul frequently receives questionsabout the relationship betweenmoney, success and stress. Inresponse, we thought it might be

helpful to have Paul write out asketch of how he balances thesethree aspects of life.

Many of you have heard me say thatspiritual progression always movesthrough three distinct phases. The firstis mastering the self, the I, or ego-self. The second phase is mastery ofthe WE or relationships with another.The final phase is mastery of the ALLor relationships with multiple people atany given time, such as being a parent,teacher, pastor, military officer, etc. Inthis framework of spiritual progression,I think it best to view money not simplyas something to buy cars and grocerieswith, but as energy.

The first form of success is to accu-mulate enough energy to meet yourpersonal needs. We must all care for,feed, and maintain the animal thatcarries our soul around in this domain.Therefore, your first success target isto determine how much money/energyit takes to eat right, drink right, andhave adequate space or shelter tosupport your physical, emotional andmental needs. Only when you meet thisrequirement, can you effectively moveforward into successful WE relation-ships. Sadly, many health and exerciseprofessionals, who by design of theirprofession are in WE relationships, areworking to accumulate money/energyin WE relationships while not havinglearned to effectively manage theirown basic survival needs. What mustbe clear to all of you is that living andworking this way, by Universal Law,

only attracts the same kind of energytoward you. Your clients and the peoplearound you will typically mirror yourown progression with the exception ofoccasional offerings from the Universeto give you an option to upgradeyour model. This means that those ofyou who are chasing money withouthaving first gotten clear on what it is

to be healthy and vital are only passingthis on to your family, friends, co-work-ers, employees and clients.

Those of you that have gotten clearon the importance of taking care ofyourself, and managing and valuingyour time will naturally begin attract-ing the same to yourself. Moreover,this means that the more balanced andhealthy you are, the more successfulyou are at managing your own I, ego,or individuality, the more successful youwill be at managing and guiding thosearound you. At the same time, the moresuccessful you are in this regard, thegreater the number of lost souls that willfind you, requiring even more of yourvitality and compassion, and challeng-ing your self-limits still further. In shortorder, as any of my Level IVs can tellyou from experience, you can be over-run by these lost souls and find yourselfburned out, needing only to spend allyour money/energy on yourself. You endup standing in a clinic or wherever youwork saying to yourself, I dont want todo this anymore! Now, hear this froma man with lots of experience with andwithout money. No amount of moneywill matter until you get very clear on

what it means to be successful and whatyou will do to achieve it. Ask yourself:

How much time to I need each dayto grow into the person I choose tobe/become?

How much money/energy do I needto do the things I need to grow intothe person I want to be? How muchwill it cost me in energy to take thecourses and buy the educationalmaterials I need to develop into theperson I choose to be/become?

How much money/energy do I need tomeet my individual needs as a grow-ing soul who wishes to live in such andsuch a house, drive such and suchvehicle, eat properly and so forth?

What is realistic for the stage of de-velopment I am currently at? What is a

logical sequence of events when plot-ting my physical, emotional, mental,

spiritual educational/developmentalneeds? Should I be someone that talkall day about finding water, but drillsa six foot hole and then pulls his drillrod to run over to the next camp anddrill another six feet while everyone inthe region has an average well depthof 800 ft?

Once youve answered these questions,you determine how many hours you caneffectively work in a day and still keepyourself healthy so that you actuallyrepresent your craft. Then, take your

yearly money/energy needs and divideit by the number of hours you chooseto work in a year. This will give you anumber that for most people is 30-60%higher than you currently make perhour. Now you can remodel your goalsand go more slowly. Or, you can simplyincrease your service to match your feeand, according to the great mastersof making money such as NapoleonHill, Earl Nightingale, Brian Tracy, TonyRobbins, you will get it. No, it wont justjump into your wallet, and for thoseof you with your own business you will

still have to market yourself effectively.The benefit though is that you work ina fashion that is capable of supportingyour health and wellbeing.

Now, you are ready to be more effec-tive in your WE relationships. For CHEKPractitioners, this is for one simple

A s k P a u l



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1 0

CHEK REPORT QUIZTo earn CHEK points, good toward renewing your CHEK Certification(s), you must read the entire content of this issue and completethe quiz, answering at least 75% of the quiz questions correctly. Select the best answer and write in the corresponding letter on theanswer sheet (page 11). Return a copy of the answer sheet to the C.H.E.K Institute via fax (760.477.2630), e-mail ([email protected]) or post (Sycamore Business Center, 2105 Industrial Court, Vista, CA 92081). You may also create your own answesheet as long as you include your name, address, phone number and e-mail, along with the answers and quiz number. Always savea copy of your answers.

You will earn 1 point with a passing mark on this quiz. You will need to save your returned certificate to submit when you renew you

certification. The C.H.E.K Institute will not automatically apply the credits toward your renewal. You must submit your answer sheebeforeOctober 31, 2005to receive points.

1) The two main substances formed dur-ing grilling that scientists believe may becarcinogenic are _________________and _________________.

a) Polycyclic Aromatic Hydrocarbons andSodium Nitrite

b) Heterocyclic Amines and PolycyclicAromatic Hyd rocarbons

c) Polycyclic Aromatic Amines and Het-

erocyclic Hydrocarbonsd) Heterocyclic Amines and SodiumNitrite

2) In addition to forming in grilledmeats, Polycyclic Aromatic Hydrocar-bons can appear in:

a)goat and cows milkb)blueberries, green tea and red winec) allspice, nutmeg and cinnamond)any food treated with a fungicide or

pesticide

3) To reduce the amount of HCAs inyour food when you grill you can:

a) trim excess fat off meats to preventdripping onto hot grill parts

b) cook meats c loser to the rare side ofyour preferred range of doneness

c) marinate meats in oi l free or reduced-oil marinades prior to grilling

d) all of the above

4) Cooking at higher heats may destroysome of the nutritional value of meatsbecause:

a) higher temperatures dec rease thespeed of the atoms in the meat,

breaking molecular bonds of enzymesb) higher temperatures inc rease the

speed of the atoms in the meat, dam-aging the healthy enzymes containedin the meat

c) the prions that cause mad cow di s-ease are more likely to form at hightemperatures

d) most essential vitamins degrade

quickly even at low temperatures

5) Weston A. Price discovered that:

a) pH is spec ific to body compartmentb) plants are just as sentient as animalsc) sprinting around the block once will

produce a greater shift in pH thaneating nothing but meat all day

d) there were no healthy vegetarian

societies or tribes. Where there werevegetarian societies, there were al-ways more healthy tribes nearby thatconsumed meat

6) Since 1908, the amount of vegetableoils consumed has ___________, theamount of animal fats consumed has____________, while the incidence ofheart disease has _____________.

a) increased, increased, decreasedb) decreased, increased, decreasedc) increased, decreased, increasedd) decreased, decreased, increased

7) True or False: You can get i ncreasedinflammation from omega 6 rich veg-etable oils just as rapidly as you canwith animal foods.

a) Trueb) False

8) The U.S. uses roughly ________________ pounds of chemicals such aspesticides, fungicides, herbicides androdenticides annually.

a) 2,000,000b) 20,000,000

c) 200,000,000d) 2,000,000,000

9) Since spiritual development is optimaland/or expanded consciousness, veg-etarianism inhibits spiritual developmentbecause:

a)it balances our hormonal system and

spiritual development can only arisefrom a hormonal system in flux

b)vegetarianism precludes animalfoods that contain the most bioavail-able sources of certain proteins andcholesterols necessary for a bal-anced hormonal system which in turnis necessary for optimal conscious-ness

c) vegetarians cannot make use of ani-

mal consciousness that meat eatersgain by consuming animal foodsd)chlorophyll has been shown to inhibit

neural function

10) The benefits of going vegan arenot inherent solely to being a veganper se, rather

a) by adopting a vegan l ifestyle theyavoid toxic substances that are incommercial, processed products

b) the vegan avoids nitrites which arecarcinogenic

c) they have increased thei r consump-tion of trans fatty acids and in turnare more healthy

d) they are more likely to have repli-cated the diet of ancestral humansand so are eating healthier

11) The research of Cleve Baxter showsthat plants:

a) are carnivorousb) have eaten by humans as a primary

food staple in all parts of the worldthat have a winter

c) are sentient creaturesd) were the most important food con-

sumed by native American spiritual-

ists

12) Only ________ percent of Chinasland is arable, yet they managedto feed their population effectivelythrough organic farming while import-ing ________.

a) 25%... only wheat


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1 1

QuizAnswer Sheet

(Quiz #9)

Name:_______________________

E-mail*:______________________

1. _______

2. _______

3. _______

4. _______

5. _______

6. _______

7. _______

8. _______

9. _______

10. _______

11. _______

12. _______

13. _______

14. _______

15. _______

16. _______

17. _______

18. _______

19. _______

20. _______

* If you do not have an e-mail addrewe will mail you your results. Please clude your mailing address with your a

swer sheet.3rd Quarter 20

b) 14%... very littlec) 10%... beefd) 4%... chicken

13) Excessive amounts of milk cancause _____________ because _______________.

a) osteoporosis the bacteria thatcause tuberculosis also can bonedegeneration

b) scurvy large amounts of calciuminhibit the absorption of vitamin C

c) osteoporosis dai ry products canactually inhibit the absorption ofcalcium

d) anemia people who drink thatmuch milk are less likely to consumefoods higher in iron

14) Select the letter below that orde rsthe foods correctly from highest esti-mated absorbable calcium to lowestestimated absorbable calcium.

a) Spinach, Pinto Beans, Almonds, Kohl-

rabib) Sesame seeds, Kale, Spinach, Brus-

sels sproutsc) Turnip Greens, Milk, Broccoli,

Sesame seedsd) Oranges, Spinach, Cranberries, Cab-

bage

15) Hunt and Hillsdon desc ribe fourstages of learning. They are:

a) Unconscious incompetence, Con-scious incompetence, Consciouscompetence, Unconscious compe-tence

b) Precontemplation, Contemplation,Preparation, Actionc) Spiritual, Identity, Behavioural, Envi-

ronmentald) Accepting advice, Accepting coach-

ing, Accepting responsibility, Accept-ing belief

16) The SCORE model is:

a) a model of coaching that focuses ondeveloping the spi rituality, identityand beliefs of the subject

b) useful to understand when someoneis not carrying out a behavior

c) is a coaching model focused on threemain areas the desired situation,the present situation, and the futuresolutions

d) helps to understand the formation ofhabits

17) Change occurs in a persons behav-ior only when:

a) When the per son finally moves intothe maintenance stage of change

b) the person is motivated by painc) the person is conditioned through

rewardsd) the desire to change is greater than

the resistance to change

18) Engaging in ALL relations withouthaving mastered the I level of develop-ment is likely to be problematic be-cause:

a) you are likel y to absorb the deficitsof others

b) you are likely to copy your own defi-cits into those with whom you havethe relationships

c) you will spread your energy ineffi-ciently

d) you wont be able to plot a reason-able sequence of events in yourdevelopment

19) Your first success target should beto:

a) realize that success is an ongoingprocess

b) suspend your all relations until youhave mastered earlier levels of devel-opment

c) master your WE relationsd) determine how much money/energy

it takes to eat right, drink right andhave adequate shelter to supportyour physical, emotional and mentalneeds

20) Someone may be said to have ahabit when they:

a) know how to do, what to do, andwants to do

b) have moved through the behaviorstage of the Alignment Model

c) When they are at the stage of uncon-scious incompetence in learning

d) When they have achieved the actionstage of change


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1 2


Introduction

Knowledge is NOT Power, Only Applied Knowledge is Power, Paul Chek.

For our clients and patients to be successful they need to change their lifestyle or behaviors to put our great programs into prac-tice. This article outlines some of the theory behind behavior change and also provides an introduction to one technique to usewith your clients to help them make the necessary lifestyle changes.

Contents:

1. Why do CHEK Practitioners need to focus on Behavior Change?2. What is Coaching?3. Stages of Change

4. Stages of Learning5. The Alignment Model6. The SCORE Model.

Facilitating Client Behavior Change

through Lifestyle Coaching

1. Why do CHEK Practitioners need to Focus on Behavior Change?

Put it this way, if you gave a client the best corrective exercise, nutrition and lifestyle program in the world, how effective would itbe if they didnt follow it? It would be about as much use as a chocolate teapot! Furthermore, who do you think your clients willblame when they dont achieve their goals? If they are unsuccessful, they are likely to blame YOU, and your program. The lastperson they are likely to blame is themselves. Therefore, it is essential we help our clients take responsibility for their own healthand vitality. By coaching, we can help them to do this.

2. So What is Coaching? Coaching is asking the right questions to allow the client to come up with their own solutions. Coaching is NOT giving advice. Giving advice only builds resistance to change (1, 2). Coaching is always believing there is a solution to every problem. If you lose that belief, being a successful coach will be unlikely. Coaching is emphasizing there is no such thing as failure, only feedback. Feedback can be from within or from another person. The meaning of your communication is the response you get. If you ask someone to do something and they do something different, this might mean there was something incorrect about

your communication. You must take responsibility for your communication and the meaning other people put on that commu-nication.

If something isnt working, do something else. Someone once said, If you do what youve always done, youll get what youve always got. Ive also heard Paul Chek say,

The definition of stupidity is attempting to do the same thing over and over expecting to get a different result. Common senseI know, but people often need to be reminded of this.

To be a good Coach, you must believe your client has the perfect solution inside of them. Once you lose that belief, you stopcoaching and start advising and as Ive pointed out, advice leads to resistance. We want to teach our clients to fish for them-selves, not give them a fish, right? This means that coaching is helping your clients take responsibility for their own actions. If youdo not help your clients take responsibility for their own health and wellbeing you are reducing their likelihood of success.

Stephen Covey suggests that, responsibility = the ability to respond (3). People have the ability to respond in any way they

By: Leigh Brandon,CHEK III, NLC I, MTILA, Golf Biomechanic


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1 3

CH EK T ravel J ourn alby Pen thea Croz ier

(Fear the Squat No More - Continued from page 13)

ASCHEK Report readers will know, Paul and I do travel a great deal!Generally, we fly to our destinations; quicker and definitely easierwhen traveling overseas! However on our most recent trip, I decided todrive. I had the time and more importantly for Paul, I could bring a largequantity of exercise equipment with me! Bearing in mind that Unitedbaggage handlers tend to look at you a little strangely when you attemptto carry an entire gym in your luggage, a car was definitely an importantitem for this trip.

I would be driving from San Diego to Denver to pick up Paul from theairport. He had been teaching Level 2 of the Nutrition and Lifestyle

Coaching program in Brisbane, Australia, and was flying in to Denver sohe could attend a course in Crestone, Colorado, a small town nestledat the foot of the Sangre de Cristos mountains. I loaded up my car with the essentials: Swiss balls, mats, clubbells,kettlebells, espresso machine and accoutrements, plus a few items of clothing and a case of books for me, and setout. My little Ford Escape (Hybrid version, of course!) and I headed north on I-15, through Las Vegas and into Utahwhere we were brought up short by a large wildfire spreading across the freeway. Deciding not to risk finding myway around it in the dark, I camped up overnight and pushed on to Denver the next day. It was spectacular drivingacross the Rockies a must-do trip for the amazing scenery. All the weight in the car meant that I was reduced toa bit of a crawl up the steepest sections of I-70, but when you are surrounded by mountains and beautiful country-side, it really doesnt matter.

Rendezvous-ing with Paul in Denver, we spent the night there and after an obligatory visit to one of the best book-stores in the world, The Tattered Cover Bookstore, we drove down to Crestone. The Crestone area is considered tobe a center of unique spiritual energy, with many different spiritual communities located there. It is also a center for

alternative building, permaculture and sustainable living. Many homes are off the grid and completely self-suf-ficient for power and water. Each house was different, unlike the identical tract-housing that covers much of SanDiego, with spirals and domes as common shapes, straw-bale construction, earth-ships, lots of adobe and solarpanels. Paul and I were inspired, as we both would like an environmentally-friendly and unusually-styled home.

Paul attended a course with Rowena Kryder, an amazing person who works with archetypes, symbolism, art andsacred science. She has created the most wonderful art, which you can see at www.creative-harmonics.org. I spentmy time reading and studying some programs I have been wanting to get to for a while, hiking and catching upon some projects. Both of us enjoyed working out with the clubbells and kettle bells on the balcony of the littlewood cabin we had rented for the week. You really dont need a fully-equipped gym when you have those and a Swiss ball. The mosquitoesalso enjoyed Paul, although I obviously was not as tasty!

After a week in peaceful Crestone, we drove back together via Du-

rango, Mesa Verde National Park, Four Corners and Sedona, takingour time and making the trip in six days. Paul continued his kettle andclubbell workouts in the parking lots of the hotels, generating plentyof comments from bemused guests who wondered what this crazy guywas doing swinging what looked like a large baseball bat around hishead! I think next time Ill make up a leaflet to hand out itll save timeexplaining!


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1 4

(Facilitating Client Behavior - Continued from page 12)

choose to any situation. For instance, people can choose to be depressed and makepoor dietary choices because they are overweight. Alternatively, they can choose tobe positive and happy and do something about it. It is a choice we humans have.

3. Stages of Change

It is worth noting here that people go through stages of change. These changes areshown in the table 1 below:

An example of Precontemplation might be someone whose weight has crept upslowly over a number for years and they havent really noticed. Therefore, they haveno intention of trying to lose weight. Then they may begin to notice their clothes nolonger fit them and climbing the stairs at work leaves them out of breathe, but theydo not have any motivation to do something about it. They have now moved for-wards to the stage of Contemplation. As time moves on, they may decide that theyneed to do something about it. They may look up health clubs or slimming clubs, butnot call or visit them. This is the stage of Preparation. Then they may move forwardsto the Action stage where they may visit and begin with a slimming club, health clubor hopefully CHEK Practitioners and NLCs. Once they have continued to follow theregime for approximately 6 months or longer, they are into the Maintenance stage.It is important to understand that people can slip very quickly from the MaintenanceStage back into their old bad habits. It is especially likely during times of high stress.

This is why I recommend my clients have at least 1 dedicated Coaching session permonth.

What Motivates People to Change?

People are motivated to move away from pain and towards pleasure. During coach-ing sessions, clients are asked to focus on their goals and how life will be differentwhen they have achieved them (towards pleasure). In the Coaching Model I willexplain later, there is more focus on pleasure to excite clients emotionally and culti-


When beginning to help a client, youwill need to give them some advice.Giving advice is the what to do, whilstCoaching is the how to do. For many,they will not realize they do not knowhow to do certain exercises correctly orthink they eat a healthy diet. These peo-

ple will be Unconsciously Incompetent.They will not realize they dont know thecorrect way. When you do begin to givethem the advice, they will realize theydont know the correct way. Then theybecome Consciously Incompetent. Thisis often when they will be out of theircomfort zone and will need coachingand positive feedback the most to getthem through this period of change.After some time, they will be able to forinstance perform a front squat correctly,but they will have to think about it. Theywill then become Consciously Compe-

tent. Once they have performed enoughrepetitions (perfect of course), theywill not have to think about technique.They have then become UnconsciouslyCompetent. Each stage of learning canbenefit from coaching. When your cli-ents improve, they will have new thingsto learn and the cycle will recommence.

vate confidence in success. Dwelling toolong in the pain of how they are nowcan put them into a doom and gloomframe of mind.

Being out of their comfort zone.

For many, working outside their comfortzones is the biggest stumbling blockto success. Change is uncomfortable.Many people perceive the changes theyhave to do in their lifestyle to be greatethan the current pain they are in. Forinstance, a client may have to cleanup their lifestyle, but having to preparemeals to take to work with them eachday may be a bigger perceived painthan the health problem they have.Change will only occur when the desireto change is greater than the resistanceto change. Your job as a Coach is tomanage your client through that un-comfortable period and help reduce the

resistance to change.

4. Stages of learning

According to Hunt and Hillsdon, thereare the four stages of learning (Table 2)

Unconscious Incompetence

Conscious Incompetence

Conscious Competence

Unconscious Competence

Table 2. Stages of Learning adapted from (2)

Precontemplation

Contemplation

Preparation

Action

Maintenance

Table 1: Stages of Change (Taken from (1)


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N ature in its raw form is the best. You can prove this byeating a plastic flower petal and a real flower petal.Not the same is it? So why have we changed the milk weconsume? What are the ramifications of changing whatnature made for our health? How do you know if you are oneof those who are consuming milk and feeling side effects thatare never talked or written about? Why are the countries withthe highest intake of dairy products invariably the countrieswith the most osteoporosis?

Let me try to answer some of these questions. Why do wedrink so much milk? For the most part, it is because we aretold that we need it to avoid diseases such as osteoporosis.However, excessive amounts of dairy products actually inter-fere with calcium absorption. The excess protein that the milkprovides is one major cause of the osteoporosis problem.So if you drink less milk, where do you get your calcium?Dr Hegsted in England says the answer is from exactly thesame place the cow gets the calcium, from green things thatgrow in the ground, mainly from leafy vegetables. After all,elephants and rhinos develop their huge bones (after beingweaned) by eating green leafy plants, so do horses. It seemsthat all of earths mammals do well if they live in harmonywith their genetic programming and natural food. Only hu-mans living an affluent lifestyle have rampant osteoporosis.

Pasteurized milk is especially unhealthy. Experimental animalsdeteriorate rapidly on pasteurized milk. Calves fed pasteur-ized milk die within 60 days. In general, milk comes in a rawform or a pasteurized and homogenized form. Pasteurizationhas been around since Louis Pasteur discovered the processin the mid-1800s. The major rationale behind pasteurizationis that it eliminates the risk of contracting TB (tuberculosis),but the statistics have never shown that pasteurized milk isany safer than certified raw milk. Pasteurizing milk destroysenzymes and reduces the vitamin content by over 50 percent.Pasteurization does not lower the bacteria count of the milk,for germs grow faster in pasteurized milk than in raw. In fact,

raw milk contains beneficial bacteria such as lactobacillusacidophilus which holds the putrefactive bacteria in check. Soyoure more likely to find harmful bacteria in your pasteurizedmilk.

The list of problems that have been associated with the con-sumption of milk and dairy products includes iron deficiencyanemia, allergies, diarrhea, heart disease, colic, cramps,gastrointestinal bleeding, sinusitis, skin rashes, acne, arthritis,diabetes, ear infections, osteoporosis, asthma, autoimmunediseases and possibly even lung cancer, multiple sclerosisand non-Hodgkins lymphoma. Milk and dairy products areacid-forming and mucus-producing substances that providethe ideal bodily environment for many children and adults toexperience increased frequency of colds and flues.

Many studies have researched milk and its side effects. In fact,Robert Cohen argues in his book Milk The Deadly Poison,that:

Milk is the reason that one out of six American women willdevelop cancer of the breast. Twenty-five million American women over the age of fortyhave been diagnosed with bone crippling arthritis and osteo-porosis. These females have been drinking in excess of twopounds of milk per day for their entire adult lives. Why are theidoctors blind to the fact that drinking milk does not preventosteoporosis? Calcium in milk is not adequately absorbed and milk con-

sumption is the probable cause of osteoporosis. Milk is responsible for allergies, colic, colitis, earaches, coldsand congestion in young children. Research indicates that onebovine protein in milk destroys the insulin-producing beta cellsof the pancreas, causing diabetes. The Food and Drug Administration (FDA) used to allow asmall amount of antibiotics in milk. FDA scientists recognizedthat consumers should not be drinking a fluid containing an-tibiotics. In 1990, the one part per hundred-million antibiotic

Understanding

our Milk IndustryBy Jennifer Sharpe


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residue in milk standard was increased by one-hundred times to one part per million. As a result, new strains of bacteria devel-oped, immune to the 52 different antibiotics found in milk. Antibiotics no longer work because Americans have been drinkingmilk and eating dairy products containing increased hormones.

Finally, if milk were not pasteurized, it would have to be produced under far more sanitary conditions. Pasteurization hides the lowquality of commercial milk, just as flour bleach hides the musty state of poor wheat. Homogenization is another trick. It permitsthe mixing of stale milk with fresh, which without homogenizing would exhibit the tell-tale curdling of staleness, so we are drinkingstale milk we just cant tell.

My recommendation is that if you have any questions about whether milk is causing your health problems, stop consuming dairyfor 1-3 months and if your health problems disappear then yes dairy was the source.

For alternatives to processed diary products, I have found raw milk and milk products at www.organicpastures.com or (559) 846-9732. Prices range from a gallon of raw, full fat milk at $8.00, to raw, low fat milk at $7.00, and butter at $7.50/lbs. All of theirproducts are shipped by UPS and take 1 day to arrive.

So avoid processed milk and youll lead a happier, healthier life. The choice is with you.

Sources of Calcium developed by Brenda Davis, R.D.The chart gives a summary of calcium rich plant foods, calcium content, absorption rate and total estimated absorption.

1 6

-En

(Understanding our Milk Industry - Continued on page 15)

Food

Serving

Size

Calcium

Content(mg.)

Fractional

Absorption(%)

Estimated

absorbable

Raw cows milk 1 cup 300 32 96

Almonds, dry roasted 1 oz. 80 21 17

Beans, pinto, red, orcranberry

1 cup 82-89 17 14-15

Broccoli, boiled 1 cup 178 53 94

Brussel sprouts, boiled 1 cup 56 64 36

Cabbage, green, boiled 1 cup 50 65 33

Kale, boiled 1 cup 94 59 55

Kohlrabi, boiled 1 cup 40 67 27

Mustard greens, boiled 1 cup 104 58 60

Oranges, navel 1 medium 56 n/a n/a

Sesame seeds, unhulled 1 oz. 381 21 58

Spinach, boiled 1 cup 244 5.1 12

Turnip greens, boiled 1 cup 198 52 103

Jennifer SharpeC.H.E.K level 2NLC level 3Owns and runs JS Strength& Conditioning in Alameda,California.(510) 523-4833

References:

Correspondences:

Paul ChekDr Mel StiffDr. Royal Lee

Other Sources:www.notmilk.comwww.afpafitness.comwww.colema-boards.comwww.dolfzine.comwww.howstuffworks.comwww.proliberty.comwww.tgsformula.com

Cohen, Robert. Milk theDeadly Poison. New Jersey:Argus Publishing Company,1997.


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17

2005 SCHEDULE

USA

Nutrition & Lifestyle Coaching Level 1Aug 5-7, Vista, CAInstructor: Dr. Oliver

Fitness Resources NYAug 6, New York, NYPresenters include: Paul Chek

Fitness ResourcesAug 7, Tampa FLPresenters include: Paul Chek

CHEK Exercise CoachAug 16-20, Dallas, TX

Instructor: Suzi Nevell

Dallas Mania SCW FitnessEducation ConventionAug 26-28, Dallas TXTrade Show: Paul Chek

Nutrition & Lifestyle Coaching Level 1Sept 9-11, Miami, FLInstructors: Emma Lane

CHEK Exercise CoachSept 13-17, Miami, FL

Instructor: Suzi Nevell

CHEK Exercise CoachSept 14-18, Vista, CAInstructor: Janet Alexander, ChrisMaund w/ Robert Yang

Nutrition & Lifestyle Coaching Level 1Sept 30-Oct 2, Vista CAInstructor: Dr. Oliver

C.H.E.K Certification Level 2Oct 4-8, Vista CA

Instructor: Janet Alexander and ChrisMaund

Midwest ManiaSCW Mania ConventionsOct 7-9, Chicago ILTrade Show: Paul Chek

CANADA

Can Fit Pro Convention

Aug 19-21, TorontoTrade Show: Paul Chek

EUROPE

CHEK Exercise CoachAug 16-20, Eastbourne UKInstructor: Mark Buckley w/ Emma LaneContact: Paul Chek Seminars

CHEK Exercise CoachAug 24-28, Halmstead, SwedenInstructor: Jon BowskillContact: Eleiko Sports AB

Fitness Forum Multi TraxSept 2-4, London Heathrow, UKTrade Show: Paul ChekContact: Paul Chek Seminars

Nutrition & Lifestyle Coaching Level 1Sept 9-11, Eastbourne, UKInstructor: Emma LaneContact: Paul Chek Seminars

Nike ConventionSept 10-11, Denmark

Trade Show: Paul ChekContact: O2 ApS

Nutrition & Lifestyle Coaching Level 2Sept 14-18, Eastbourne UKInstructor: Paul Chek and Dr. OliverContact: Paul Chek Seminars

Seminars in DenmarkSept 23-25, Copenhagen, DenmarkPresenter: Paul ChekContact: O2 ApS

Seminars in SwedenSept 30-Oct 2, Halmstead, SwedenPresenter: Paul ChekContact: Eleiko Sport AB

C.H.E.K Certification Level 1Oct 31-Nov 4, Eastbourne, UKInstructor: Janet AlexanderContact: Paul Chek Seminars

SOUTH PACIFIC

C.H.E.K Certification Level 1

Aug 2-6, Melbourne, AustraliaInstructor: Mark BuckleyContact: HQH

Golf BiomechanicAug 22-28, Auckland, NZInstructor: Janet AlexanderContact: HQH

Nutrition & Lifestyle Coaching Level 1Oct 21-23, Wellington, NZInstructor: Emma LaneContact: HQH

Nutrition & Lifestyle Coaching Level 1Oct 28-30, Melbourne, AustraliaInstructor: Emma LaneContact: HQH

C.H.E.K Certification Level 1Nov 8-12, Sydney, AustraliaInstructor: Mark BuckleyContact: HQH

Contacts:Please contact the C.H.E.K Institute foall events unless otherwise noted. Alway

verify that dates have not changed prioto booking flights. Please check the website for the most up-to-date locationand dates.

Fitness Resourceswww.fitnessresourcesseminar.com

Paul Chek Seminars UK(+44) 01273 [email protected]

Eleiko Sport ABwww.eleikosport.se

HQH(+64) 09 478 2111 www.hqh.com

O2 ApS(+45) 2814 5131 [email protected]


18/201 8


800.552.8789


(Continued on page 19)

Spirituality:At the top of the Alignment Model is Spirituality. In this sense,Spirituality is your Lifes Mission or purpose. For most, Spiri-

tuality is often subconscious thoughts. For instance, you mayhave someone training to be a Doctor and they desperatelywant to help people. However, when they discover how medi-cations are tested on animals, they decide to leave the medi-cal profession because hurting animals doesnt sit comfortablywith them.

Identity:People identify themselves as being a certain way. Overweightpeople may identify themselves as overweight and there-fore live a lifestyle in line with that identity. After completingmy CHEK Level III course, I didnt identify myself as being apersonal trainer anymore. I then felt very uncomfortable in aHealth Club environment and soon left.

Belief:Belief has a huge bearing on behavior. If someone believesthat a particular task will not be successful or worthwhile, theyare far less likely to do the task. Alternatively, they may do thetask, but not as well as if they believed it would be successful.This is why major records or barriers often appear to be insur-mountable until they are broken. Just look at what happened

after Roger Bannister broke the 4-minute mile for the first time.Many others broke the barrier soon after. If a client believesyour corrective exercise program will help them to achieve re-sults, they are much more likely to do it and do it successfullythan if they didnt believe it would. It is therefore important tofill your clients with belief that your programs work. Testimoni-als can be very useful to build belief.

Capability:If someone does not have the capability to do something, theywill require training before they can do it. When I became aFitness Manager of a Health Club, I first could not understandwhy the trainers did not talk to and service the members. Aftera few days it was clear that the majority of them did not havethe capability to do so. After intense training, this was soonturned around.

Behavior:Behavior is what people do. If all the above factors are inalignment, the correct behavior normally happens. If some-ones Spirituality, Identity, Beliefs and Capability are all inalignment with a specific task, there is no obvious reason whya particular behavior should not take place. If a client is not

changing their lifestyle as required it is usually one of the fac-tors above Behavior that is out of alignment. Address the areaor areas that are out of alignment and the lifestyle changeshould follow.

Environment:It is rarely the case that environment will stop someone fromperforming positive behaviors. Even someone who lives ina remote place with little financial resources can still lead ahealthy, happy life. For instance, if someone lived far from myplace of work and only had 100 to spend on my services,I would suggest they purchased How to Eat Move and BeHealthyand You are What You Eatand follow the guidelinesprovided.

6. The SCORE Model:

There are many Coaching Models used. However, the onethat I have found effective and easy to use is the SCOREModel which was taught to me by Nic Jarvis of The AlignmentPartnership.

It has three main areas:

1)The Desired situation, the outcomes and the effects of the

outcomes.

2)Present situation, the symptoms and causes of the symp-

toms.

3)Future solution and resources required.

Beware, before using the SCORE Model, you must gain goodrapport with your client. Attempting to use the SCORE Modelwithout good rapport will normally result in your client becom-ing defensive and non-cooperative.

The Desired Situation:

When a client reaches the Unconscious Competence Stage,they can then begin to form a habit. As Covey states, A habitis when someone knows how to do, what to do and wantsto do (3). For our clients to be successful, our programs haveto become habitual. Therefore, they have to know what to,they have to know how to do it and they have to want to do it.This can only be achieved with an intelligent mix of advice andcoaching.

5. The Alignment Model

The Alignment Model is useful to understand when someoneis not carrying out a behavior that would help them towardstheir goals. Ultimately, every action (or behavior) has a posi-tive intention. So when someone is behaving in a way thatdoesnt appear positive or effective it may be worth referring tothe Alignment Model to try to understand why. The AlignmentModel works in a similar manner to The Survival Reflex TotemPole. It has a hierarchical order and you need to focus on thehighest first area which is out of alignment. Each section is af-fected by those above.

Spirituality

Identity

Relief

Capability

Behavior

Environment

Table 3The Alignment Model Taken from (3)


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The Desired Situation allows you to fully understand your clients desired outcomesand goals. It also allows you to understand why they want to go there and theirreasons for pursuing that goal. Finally you and your clients will gain some insightinto how attaining those goals will affect the clients life. This helps to build motiva-tion by making them more aware of the rewards if successful. Without finding outthe underlying reason for wanting to change it is very difficult to motivate them inthe future.

When finding out their Desired Situation, you can use questions like:

Where do you want to go? What do you want to do? What will be the results of that? Why is that important to you? What will you gain from achieving the goal? What impact will achieving the goal have? How will your life be different?

It is essential to paraphrase and use active listening skills. Asking a list of questionswill not get you very far. For many, listening, I mean really listening is a challenge. Itis also tempting to start giving solutions at this stage because you have a solution.However, just remember that advice builds resistance to change.

Present Situation:

The Present Situation establishes where they are now. What are the symptoms? Whatis currently going on? It is also an opportunity to ask the client what they believeare the causes or reasons for their current condition. What has stopped them fromgetting to where they want to be? Again, it is important not to dwell too long on thePresent Situation so they do not become stuck in a mood of doom and gloom.

What is important at this stage is to ensure your client is focussed at cause and notat effect. What do I mean by this? Well, when an action takes place it causes an ef-fect. When a boxer punches his opponent in the head, there are a number of effectsthat might occur. One might be a split lip. In this instance the cause was the punchand the effect was a split lip. Clients that do not take responsibility for their own ac-tions live in effect. You might hear them day,

Im overweight because my parents are overweight.

I was late for work because the train was late. Im too busy to go to the gym.

Sound familiar?However, clients who get to cause take responsibility for their own actions.

Despite their parents being overweight, they eat right and go to the gym.They take an earlier train to ensure they get to work on time.They arrange their life so they have time to go the gym.

People who allow external factors to affect them are normally the people you hearcomplaining about everything.

When asking your clients about their Present Situation, you can use questions such

as:

Where are you now? Hows this happened? Whats stopped you getting where you want to be? Whats stopping YOU achieving your outcome? (to get them to cause)

Future Solution

Establishing future solutions includesasking the client about:

The best plan of action for them to besuccessful, the solution.

The resources will they need to getthere.

The challenges will they face. Setting SMART goals.

You can use questions like:

What would you consider a perfectsolution?

How will you know when you are readyto change?

How will you go about deciding on thebest way to achieve the best solution?

What can you do in the next 7 days tomove towards your goal?

Also, you can get them to set just 3goals. This stimulates action and pre-

vents procrastination. Regular follow-upsare required to obtain feedback, moni-tor progress and help facilitate furtheraction towards the goal. Weekly follow-ups are optimal, especially initially.

A Regular Review may include questionssuch as:

What were your goals (for the week)? Remind me, why they are important to

you. How did you get on? What challenges did you face?

How will you overcome those chal-lenges moving forwards? What can you do in the next 7 days to

move towards your goal?



Putting SCORE into a CHEK Situation

In the initial consultation discuss yourclients HAQ results to help build rap-port. Asking questions about your clientswill help to put them at ease and buildrapport. Once you have built enoughrapport (you should be able to sense it),begin with the Desired Situation. After

you have exhausted all the reasons whythey want their results, you can moveonto the Present Situation. When youhave completed the Present Situation,you can explain to them the optionsopen to them in terms of CHEK assess-ment, NLC assessments, programs andcoaching. This is the time to give advice


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www chekinstitute com

C.H.E.K Institute 2005


Then, you ask your client to tell you the perfect solution. If theycome up with the solution, they will not have any objections.You can also cover any potential barriers to behavior changeat this point and ask your client to come up with solutions inadvance of the barriers happening. Many people do not thinkahead to possible obstacles. Then, when they hit an obstaclethey feel overwhelmed and normally give up. If they wereexpecting the obstacle and have a Plan B, chances are theywill overcome it.

SummaryWe need to focus on Behavior Change to ensure our knowl-

edge is applied by our clients. Coaching is asking the right questions to allow our clients

to take responsibility for their own actions and come up withthe best solutions.

We must manage our clients carefully through the periods ofAction and Conscious Incompetence when the clients willbe out of their comfort zone.

Using the SCORE Model is a powerful tool to facilitate be-havior change.

References

1.Rollnick, S. et al. Health Behavior Change - A Guide forPractitioners, Churchill Livingstone, 1999.

2.Hunt, P. & M. Hillsdon. Changing Eating & Exercise Behavior,Blackwell Science, 1996.

reason. Many of our clients are broken and ill becausethey are responding to the stress of not doing exactly whatIve described. Moreover all of the rubbing and pokingby traditional medical practitioners wont fix someone whodoesnt know when they are successful. Even if you arent aC.H.E.K Practitioner, if you have mastered the I phase, thenyour own life will be healthy enough that those you engagein WE relationships wont suffer the overflow of your personalstresses and deficits.

When you can consistently get good results when workingone on one, you will be able to graduate to the point ofhaving effective ALL relationships. Be warned that whatevermistakes or unfinished business you have as an I person, youbring to WE and ALL relationships, thus you can only harvestwhat you are in others. In my opinion, it is big mistake toput yourself in an ALL role (parent, coach, teacher) beforeyou have gone through this process. All you can do is copyyour deficits into more people. In the end, this just perpetu-

ates what you see coming from most university settings today.Most professors either never practiced in the real world, orthey got a teaching job because they couldnt make it in thereal world. So what we get is millions of people graduatingwith a degree in how to be ineffective in the world. Soundfamiliar?

In summary then, each of us is the foundation of what wedo for a living. Therefore, your first step to success is get-

3.Covey, S. Seven Habits of Highly Effective People, Audio CD,Simon & Schuster Audio, 1999.

4.Jarvis, N. and J. Patrick. NLP for Fitness Professionals -Course Manual, Coach 4 Life, 2002.

Further Reading

1.Flaherty, J. Coaching, Evoking Excellence in Others, Butter-worth-Heinmann, 1999.

2.Landsberg, M. The Tao of Coaching, Harper Collins, 1997

3.Landsberg, M. The Tao of Motivation, Harper Collins, 2000.4.OConnor, J. & I. McDermott. Principles of NLP, Thorsons,

1996.5.Lundin, S. et al. Fish, Hodder & Stoughton, 2001.

ting clear as to whether your current work is the line of workyou should be in or not. Regardless of how you use/grow yourmoney, be it multiple income streaming, property investments,stocks and bonds, you can only find happiness when you areliving true to your dream and your idea of success both ofwhich begin inwardly first. Money is not an indicator of suc-cess. How you use money relative to your own idea or modelof success is the only way you can gauge success. This doesntmean, however, that you can ignore your money. If yourexpenses exceed our income for too long, the stress it createswill erode any joy of success you may acquire because youare eating away at your animal existence, which is by necessitythe foundation of spiritual growth and existence in this energydomain. Next, when you know what it is that you want to offeryourself, others and the world, dont feel like you must do it allyourself. I tried that and lost everything in 1995! It was a greatlesson and taught me to do what I do best and hire others tocomplete your team (or marry them)! Finally, know that suc-cess is an ongoing process because, by your very nature as a

human being, every time you climb to the top of a mountain,you will always want to know whats on top of the next moun-tain in the range, or in another range. So you may as well getthe process right as soon as you can so you dont kill yourselfclimbing mountains that are too steep for beginners!

Paul Chek

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chek report 9 this sue 2005 email

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