excerpt from: how to eat, move - total gym

A C.H.E.K Institute PublicationSan Diego, CA

Your personalized 4-step guide to

looking and feeling great from the inside out

by

Paul Chek

How to

E a t , M o v e and Be Hea l thy!

Excerpt from:

Reproduced with permission from the authorISBN: 1-58387-006-7

28 HowtoEatMoveandBeHealthy!

2

NutritioN & LifestyLe QuestioNNaires

IMPORTANT DIRECTIONS (PLEASE READ)

1. Answer each question with the response that best fits you. It is recommened that you either photocopy the questionnaires or record your answers on a separate piece of paper. You will hopefully be using them again to test your progress, and it will be easier if you do not have your previous answers in front of you at that point. It is extrememly important to answer the ques-tions as accurately and honestly as possible. There are no right or wrong answers. Supply the response that most accurately describes you, not what you think you should answer.

When answering these questions, forget everything you’ve been told about what you should and shouldn’t eat. Answer the questions based on your gut instinct to how you would prefer to eat if you could eat what you innately desire.

2. Total your scores for each questionnaire. There are numbers in parentheses after each answer. Add up the numbers corresponding to each of your responses to get your total score for the section.

3. Graph your scores on page 37.

4. Calculate your total score by adding up the scores for each section.

Questionnaires29

2

1. Doyoushopforfoodlessfrequentlythaneveryfourdays?

___Yes(1)___No(0)

2. Doyoueatmorepackaged(frozenorcanned)fruitsandvegetablesthanfresh?

___Yes(3)___No(0)

3. Doyoueatmorecookedvegetablesthanraw?

___Yes(3)___No(0)

4. Doyoueatvegetableswithfewerthantwomealsdaily?

___Yes(5)___No(0)

5. Doyoubuymorenon-organicvegetablesthanorganicvegetables?

___Yes(5)___No(0)

6. Howoftendoyouuseamicrowaveoven?

___Neverorveryrarely(0) ___1-2timesperweek(2) ___3-4timesperweek(5) ___4+timesperweek(10)

7. Doyoueatwhitebreadmoreoftenthanwholegrainbreads?

___Yes(5)___No(0)

8. DoyoueatquickcookgrainssuchasRice-A-Roni,QuakerOatsorMINUTEricemoreoftenthanslowcookedorganicwholegrains?

___Yes(5)___No(0)

9. Howoftendoyouconsume pasteurized,homogenizedmilkor

cheeses?

___Neverorveryrarely(0) ___1-2timesperweek(1) ___3timesperweek(3) ___3+timesperweek(5)

10.Howoftendoyoueatnon-organicyogurts?


11.Doyoueattypicalstore-boughteggsfromcage-raisedchickens

(asopposedtofree-rangeeggs)?

___Yes(5)___No(0)

12.Doyoueatredmeatmorethanonceeveryfourdays?

___Yes(3)___No(0)

13.Doyoucommonlyeatmeats(beef,chicken,turkey)fromsourcesotherthanafree-rangeandhormone-freesource?

___Yes(3)___No(0)

You Are What You Eat


2 20.Doyouusestandardwhitetablesalt?

___Yes(5)___No(0)

21.DoyoueatTVdinnersorhighly-

processedfoodsmorethanthreetimesaweek?

___Yes(5) ___No(0)

22.HowoftendoyoueatfromfastfoodrestaurantslikeMcDonald’s,KFC,Wendy’s,etc…?


23.Howoftendoyoueatsnacksfromvendingmachines?


24.Doyoudrinktapwater?

___Yes(10)___No(0)

25.Howoftendoyoueatsomeformofstore-boughtdessertsuchas icecream,cookies,donuts,cakesorpies?

___Neverorveryrarely(0) ___onceaweek(1) ___2-3timesperweek(3) ___3+timesperweek(5)

TotalScore:_____

14.Doyoueatcannedfish more frequently than fresh fish?

___Yes(3)___No(0)

15.Howoftendoyouusecommercialsaladdressings?

___Neverorveryrarely(0) ___onceaweek(1) ___twiceperweek(2) ___2+timesperweek(3)

16.Howoftendoyouuseproductscontaininghydrogenatedoils?

___Neverorveryrarely(0) ___onceaweek(1) ___twiceperweek(2) ___2+timesperweek(5)

17.Doyoueatnutsorseedsthatareroastedorsalted?

___Yes(1)___No(0)

18.Howoftendoyouusewhitetablesugarasasweetener?


19. How often do you use artificial sweetenerssuchasSweet-n-Low,EqualorNutraSweet?


Questionnaires31

2

1. Doyoueatmoreorlesswhenstressedthanwhennotstressed?

___More(10)___Sameorless(0)

2. Doyouworryoverjob,incomeormoneyproblems?

___Yes(10)___No(0)

3. Areanyofyourrelationshipscausingyoustress?

___Yes(10)___No(0)

4. Doyouoftenfeelanxious?

___Yes(5)___No(0)

5. Doyouoftengetupsetwhenthingsgowrong?

___Yes(5)___No(0)

6.Doyoulashoutatothers?

___Yes(5)___No(0)

7. Doyoufeelyoursexdriveislowerthannormalforyou?

___Yes(5)___No(0)

8. Doyoufeelisolatedorlonely?

___Yes(3)___No(0)

9. Doyoufeelstressedduetolackofintimacyinoneormorerelationships?

___Yes(5)

___No(0)

10.Haveyouhadreducedcontactwithfriends(feelingantisocial)oranincreaseincontactbecauseyoufeelyouneedtoventyourfrustrationsorstressestoothers?

___Yes(3)___No(0)

11.Doyoutakeanyformofmedicationprescribedbyaphysiciandirectlyorindirectlyrelatedtostressinyourlifeorforapsychologicaldisorder?

___Yes(15)___No(0)

12.Doyoucommonlylosemorethantwodaysofworkayearduetoillness?

___Yes(5)___No(0)

TotalScore:_____

Stress


2

1.Doyouliveinthesametimezoneyouwerebornin?

___Yes(0)___No(5)

2.Doyoutravelacrosstimezonesmorethanonceamonth?

___Yes(10)___No(0)

3.Howoftendoyouwakeupfeelingun-restedandinneedofmoresleep?

___Neverorveryrarely(0) ___onceaweek(1) ___3timesperweek(5) ___3+timesperweek(10)

4.Doyoucommonlygotobedafter10:30p.m.?

___Yes(10)___No(0)

5. Arethetimesyouhavebowelmovementsconsistentandpredictableonadailybasis?

___Yes(0)___No(5)

6. Doyousufferfromreducedmemorysincemovingtoanewtimezoneorsincetravelingacrosstimezones?

___Yes(10)___No(0)

7.Hasyoursenseofhungerchangedfrombeinghungryatbreakfast(uponrising),lunch(midday)anddinnertimes(sunset)sincemovingtoanewtimezonesortravelingacrosstimezonesfrequently(morethanoncea

month)?

___Yes(10)___No(0)

8.Howoftendoyouwakeupatnightbetween1:00a.m.and4:00a.m.

andhaveahardtimefallingbacktosleep?


9.Howoftendoyoutendtohaveahardtimestayingawakeintheafternoonaftereatinglunch?


10.Doyoudoshiftworkthatrequiresyoutostayuplateatnight?

___Yes(10)___No(0)

TotalScore:_____

Sleep Wake Cycles

Questionnaires33

2

1. Doyoufrequentlyskipmeals?

___Yes(3)___No(0)

2. Howoftendoyoutypicallygomorethanfourhourswithouteating?


3. Howoftendoyouskipbreakfast?

___Neverorveryrarely(0) ___2timesperweek(1) ___3timesperweek(5) ___3+timesperweek(10)

4. Doyouavoidfatswheneating?

___Yes(5)___No(0)

5. Doyoufrequentlyeatcarbohydrates(i.e.breads,bagels,cookies,pasta,fruit,cereals, muffins, crackers, chocolate, or candy)bythemselves?

___Yes(5)___No(0)

6. Doyouoftengethungryorcravesweetswithintwohoursaftereatingameal?

___Yes(5)___No(0)

7. Howoftendoyouconsumedrinkscontainingcaffeineorsugar(i.e.coffee,tea,sodas,fruitjuiceswithsucrose,cornsyruporaddedsugar)?

___Neverorveryrarely(0) ___1cupaday(1) ___2cupsperday(3) ___morethan2cupsperday(5)

8. Haveyoutrieddietstoloseweight?

___No(0) ___once(1) ___twice(2) ___3-5times(5) ___ more than five times (10)

9. Do you have difficulty burning fataroundyourbelly,hipsorthighsevenwithregularexercise?

___Yes(3)___No(0)

10.Doyoueatyourlargestmealintheevening?

___Yes(1)___No(0)

TotalScore:_____

You Are When You Eat


2

1. Howoftendoyouexperience lowerabdominalbloating?


2. Doyoufrequentlyhaveloosestoolsordiarrhea?

___No(0) ___onceaweek(1) ___3ormoretimesperweek(5)

3. Howoftendoyouexperienceconstipationorstoolsthatarecompactorhardtopass?

___Neverorveryrarely(0) ___1-2timesperweek(3) ___3ormoretimesperweek(5)

4. Do you find that you often burp aftermeals?

___Yes(3)___No(0)

5. Doyoufrequentlyhavegas?

___Yes(3)___No(0)

6. Doyoucravecertainfoodssuchasbread,chocolate,certainfruit,andredmeatifyouhavenoteatentheminadayortwo?

___Yes(5)___No(0)

7. Howoftendoyouhaveapoorappetiteorfeelworseaftereating?

___Neverorveryrarely(0) ___1-2timesperweek(3) ___3timesperweek(5) ___more3timesperweek(10)

8. Doyouhaveanexcessiveappetiteand/orsweetcravings?

___Yes(5)___No(0)

9. Doyoufrequently(morethantwiceaweek)experienceabdominalpain,crampsorgeneralabdominaldiscomfort?

___Yes(20)___No(0)

10.Howoftendoyouhave indigestion,heartburnoranupsetstomach?

___Neverorveryrarely(0) ___1-2timesperweek(3) ___3timesperweek(5) ___more3timesperweek(10)

11.Howoftendoyougetaheadacheaftereating?

___Neverorveryrarely(0) ___1-2timesperweek(3) ___3+timesperweek(5)

TotalScore:_____

Digestion

Questionnaires35

2

1.Haveyoueverbeengivengeneralanesthesia?

___Yes(10)___No(0)

2. Haveyouevertakenantibiotics?

___Yes(10)___No(0)

3.Haveyoubeenorareyoubeingtreatedforanyconditionrequiringthatyoutakemedicaldrugs?

___Yes(10)___No(0)

4.Ingeneral,areyourbowelmovementsloose,hardorfoulsmelling?

___Yes(10)___No(0)

5.Wouldyouconsideryourlifetobe:

___Stressfree(0)___Mildlystressful(5)

___Verystressful(10)

6.Doyoucurrentlysufferfromanydigestivedisorderorfrequentlyhavepainintheregionaboveorbelowthenavel?

___Yes(10)___No(0)

7.Doyouhavemercuryamalgam fillings in your mouth?

___Yes(10)

___No(0)

8.Doyouhavetwodifferentkindsofmetalinyourmouth;i.e.,goldandsilverormercuryamalgamandgoldorsilver?

___Yes(5)___No(0)

9.Doyouexperienceitchingintheears,noseorrectumarea?

___Yes(10)___No(0)

10.Doyouhaveorhaveyouhaddandruffinthepastyear?

___Yes(10)___No(0)

11.Doyouregularlyeatordrinkproductscontainingsugar,white flour, processed dairy products?

___Yes(5)___No(0)

12.Doyoucravesugar,fruitormilk ifyoudon’thaveeitherofthese itemsformorethanthreedays?

___Yes(10)___No(0)

13. Do you find that regardless of how muchyoueatyougethungryquickly?

___Yes(5)___No(0)

Fungus & Parasites


2 14.Inthepastyear,haveyouexperiencedathlete’sfoot(itchingaroundthetoes,solesorheelofthefeet),jockitchorafungalinfectionunderatoenail(thickeningofthetoenail)?

___Yes(20)___No(0)

15.Doyouevergetareddeningaroundthemouthornoseareaaftereatingordrinking?

___Yes(5)___No(0)

16.Doyouexperiencemuscleorjointachesonaregularbasis?

___Yes(5)___No(0)

17.Doyouexperiencemoodswings?

___Yes(10)___No(0)

18.Doyousnackonsweetsordrinkcoffee,sodapoporsportsdrinksmostdaystokeepyourenergyup?

___Yes(10)___No(0)

19.Doyousufferfromanykindofskincondition?

___Yes(10)___No(0)

20.Haveyoueverhadsexorclosephysicalcontactwithanyonewhoyouknowhadafungalinfection(includingathletesfoot,jockitch,dandruff)orparasiteinfection?

___Yes(20)___No(0)

TotalScore:_____

Ifyouscorehighonthisquestionnaire,refer topage239of theAppendix formoreinformationregardingfungi,par-asitesandtheapproachthatyoushouldtake.

Questionnaires37

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Score 1Date:

Name: __________________________

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2 Metabolic Typing Questionnaire

Thisquestionnaireisdesignedtohelpyoudeterminetheoptimalmacronutrientratio (fats:proteins:carbohydrates) to begin the process of fine-tuning your body’s feedbackmechanisms.Forthoseofyounotsurewhatafat,proteinorcarbohydrateis,letmesimplifythatforyou.Ifthefoodcomesfromsomethingthathasasetofeyes,itisgoingtobehigherinfatsandproteins;fatsandproteinsmostoftencometogetherinnature.Forexample,cows,sheep,birdsandfish all have eyes andallprovidehigherprotein/fatfoods.Foodslikevegetables,friutsandcerealsdonotcomefromasourcethathadasetofeyesandaregenerallymuchhigherincarbohydratesandlowerinfatandprotein.Thereareafewexceptionstothisrulesuchasnuts,seedsandavocados,whichhavenoeyes,yetarehighfatfoods.

When answering the questions, circle the answer that best describes the wayyoufeel,notthewayyouthinkyoushouldeat!Ifnoneoftheanswerssuityouwith regard toaparticularquestion, simplydon’t answer thatquestion. If theanswerAsuitsyousomeof the time(in themorning,butnot theevening forexample),andanswerBsuitsyouothertimes,youmaycirclebothprovidedthattheanswersrefertohowyoumayfeelonanygivenday,notwithinaperiodofover24hours.

1.Isleepbest:

A.whenIeatasnackhighinproteinandfat1-2 hoursbeforegoingtosleep.

B.whenIeatasnackhigherincarbohydrates3-4 hoursbeforegoingtosleep.

2.Isleepbestif:

A.mydinneriscomposedofmainlymeatwith somevegetablesorothercarbohydrates.

B.mydinneriscomposedmainlyofvegetablesor othercarbohydratesandacomparativelysmall servingofmeat.

3.Isleepbestandwakeupfeelingrested:

A.ifIdon’teatsweetdesertslikecakes,candyor cookies.IfIeatarichdesertthatisnotoverly sweet,suchashigh-qualityfull-faticecream,I tendtosleepokay. B.ifIoccasionallyeatasweetdesertbeforeIgo tobed.

Questionnaires39

24.Aftervigorousexercise,IfeelbestwhenIconsume:

A.foodsordrinkswithhigherproteinand/orfat content,suchasahigh-proteinshake. B.foodsordrinkshigherincarbohydrates (sweeter),suchasGatorade.

5.Idobest—maintainmentalclarityandasenseofwell-being forupto4hours afterameal—whenIeat:

A.ameat-basedmealcontainingheaviermeats suchaschickenlegs,roastbeefandsalmon, withasmallerportionofcarbohydrate. B.acarbohydrate-basedmealcontaining vegetables,breadorriceandasmallportionofa lighter meat such as chicken breast or white fish.

6. IfIamtiredandconsumesugarorsweetfoodssuchasdonuts,candyor sweetened drinks without significant amounts of fat or protein:

A.Igetarushofenergy,butthenIamlikely tocrashandfeelsluggish.

B.Ifeelbetterandmyenergylevelsarerestored untilmynextmeal.

7.Whichstatementbestdescribesyourdispositiontowardfoodingeneral:

A.Ilovefoodandlivetoeat! B.IdonotfussoverfoodandIeattolive.

8.Ioften:

A.addsalttomyfoods.

B. find that foods are too salty for my liking.

9.Instinctually,Iprefertoeat:

A.darkmeat,suchasthechickenorturkeylegs andthighsoverthewhitebreastmeat.

B.lightmeatsuchasthechickenorturkeybreast overthedarklegandthighmeat.


2 10. Which list of fish most appeals to you?

A.Anchovy,caviar,herring,mussels,sardines, abalone, clams, crab, crayfish, lobster, mackerel,octopus,oyster,salmon,scallops, shrimp,snail,squid,tuna(darkmeat)

B. White fish, catfish, cod, flounder, haddock, perch,scrod,sole,trout,tuna(white),turbot

11. Wheneatingdairyproducts,Ifeelbestaftereating:

A.Richer,fullfatyogurtsandcheesesordesserts.

B.Lighter,lowfatyogurtsandcheesesordesserts.

12. Withregardtosnacking:

A.ItendtodobetterwhenIsnackbetweenmeals oreatmoresmallermealsthroughouttheday.

B.Itendtolastbetweenmealswithoutsnacking.

13. Whichdescribesthewayyouinstinctuallyprefertostartyourdayinorder tofeelyourbestandtohavethemostenergy?

A. Alargebreakfastthatincludesproteinandfat, suchaseggswithsausageorbacon.

B. Alightbreakfastsuchascereal,fruit,yogurt, breadsandpossiblysomeeggs.

14. Whichcharacteristicsbestdescribeyou:

A. Ingeneral,Idigestfoodwell,haveanappetite forproteins,feelgoodwheneatingfatsorfatty foods,ammoremuscularorinclinedtogain muscleorstrengtheasily.

B.Iammorelitheofbuild,preferlightmeatsand lowerfatfoods,ammoreinclinedtoward enduranceathletics.

Total A answers: _____ Total B answers: _____

Questionnaires41

2

What is Metabolic Typing?Metabolic Typing is a system that identifies an individual’s genetically-based nutrition and diet requirements. There is not one diet that is right for everyone, therefore to achieve opti-mal health, you must determine what is right for you. You can find out what your Metabolic Type is through this questionnaire, which will categorize you as a protein type, a carb type or a mixed type. You may notice that the diet for a protein type is similar to the popular Zone Diet1, while the diet for a carb type is closer to the Ornish Diet2. The great thing about Meta-bolic Typing is that it will direct you towards the diet plan that is right for your body.

Determining Your Metabolic Type

Toscoreyourtest,addthequestionsyoucircledAandthenumberyoucircledB.

ÿ IfyournumberofAanswersisthreeormorethanBanswers,youarea ProteinType.(Seepages45-46).

ÿ IfyournumberofAandBanswersaretiedorwithintwoofeachother,youareaMixedType.(Seepages45-47).

ÿ IfyournumberofBanswersisthreeormorethanAanswers,youarea CarbType.(Seepages45-47).

excerpt from: how to eat, move - total gym

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