metbotic type test
DESCRIPTION
Kind of nutritition testTRANSCRIPT
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?
___Neverorveryrarely(0) ___1-2timesperweek(1) ___3timesperweek(3) ___3+timesperweek(5)
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
30 HowtoEatMoveandBeHealthy!
2 20.Doyouusestandardwhitetablesalt?
___Yes(5)___No(0)
21.DoyoueatTVdinnersorhighly-
processedfoodsmorethanthreetimesaweek?
___Yes(5) ___No(0)
22.HowoftendoyoueatfromfastfoodrestaurantslikeMcDonald’s,KFC,Wendy’s,etc…?
___Neverorveryrarely(0) ___1-2timesperweek(2) ___3timesperweek(5) ___3+timesperweek(10)
23.Howoftendoyoueatsnacksfromvendingmachines?
___Neverorveryrarely(0) ___1-2timesperweek(2) ___3timesperweek(5) ___3+timesperweek(10)
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?
___Neverorveryrarely(0) ___onceaweek(1) ___2-3timesperweek(3) ___3+timesperweek(5)
19. How often do you use artificial sweetenerssuchasSweet-n-Low,EqualorNutraSweet?
___Neverorveryrarely(0) ___onceaweek(1) ___2-3timesperweek(5) ___3+timesperweek(10)
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
32 HowtoEatMoveandBeHealthy!
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?
___Neverorveryrarely(0) ___onceaweek(1) ___3timesperweek(5) ___3+timesperweek(10)
9.Howoftendoyoutendtohaveahardtimestayingawakeintheafternoonaftereatinglunch?
___Neverorveryrarely(0) ___onceaweek(1) ___3timesperweek(5) ___3+timesperweek(10)
10.Doyoudoshiftworkthatrequiresyoutostayuplateatnight?
___Yes(10)___No(0)
TotalScore:_____
Sleep Wake Cycles
Questionnaires33
2
1. Doyoufrequentlyskipmeals?
___Yes(3)___No(0)
2. Howoftendoyoutypicallygomorethanfourhourswithouteating?
___Neverorveryrarely(0) ___1-2timesperweek(1) ___3timesperweek(2) ___3+timesperweek(3)
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
34 HowtoEatMoveandBeHealthy!
2
1. Howoftendoyouexperience lowerabdominalbloating?
___Neverorveryrarely(0) ___1-2timesperweek(3) ___3timesperweek(5) ___3+timesperweek(10)
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
36 HowtoEatMoveandBeHealthy!
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
2Score Chart
L
Hig
h P
riority
Mo
dera
te P
riority
Lo
w P
riority
302030102040150
Yo
u a
re W
hen
Y
ou
Eat
(pag
e33)
Zo
ne 3
Yo
u a
re W
hat
Yo
u E
at
(pag
e29)
Zo
nes 1
, 2 a
nd
3
Dig
estio
n(p
age3
4)
Zo
nes 1
, 2 a
nd
3
Stre
ss (p
age3
1)
Zo
ne 4
Sle
ep
/W
ake C
ycle
s(p
age3
2)
13081905081195627
504050204060260
6060703590120
403040153050
15101551520
Fu
ng
us &
Para
sites
(pag
e35)
Zo
nes 3
an
d 4
Score 1Date:
Name: __________________________
Score 2Date:
To
tal S
core
K
J
38 HowtoEatMoveandBeHealthy!
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.
40 HowtoEatMoveandBeHealthy!
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).