Diabetes Isn't Necessary

Hello, folks. Dr. Michael Breen here with the Healthy Transformations program and healthytransformations.ca. That’s the site that you’re on right now. Myself and Christopher Lawrence run the Healthy Transformations program and just wanted to give you a little information today about one of the things that we have great success with and that in fact is Type 2 diabetes. Many people in culture these days are suffering from Type 2 diabetes. If they’re not there, they’re in a prediabetic state. Pretty much anyone who has been overweight for a period of time is in a prediabetic state and the incidence of these two phenomena combined represents a really significant proportion of the population. It’s kinda sad to consider that that’s the case. Once a person develops Type 2 diabetes in the full-blown state, different kinds of medications are often used to get the condition under control in the traditional medical model. Commonly, Metformin would be one of them and that’s to aid in lowering blood sugar levels and of course insulin is often prescribed for people, artificial insulin of course, not the self-produced insulin, to also bring down the blood sugar levels. What’s remarkable about the Healthy Transformations program is that by correct food modeling and I want you to really pay attention to this ’cause this is a big deal, by correct food modeling, you can lower your blood sugar and you can eliminate the need for insulin and Metformin simply by applying proper behavioral strategies.

 

In our program, we have had multiple insulin dependent Type 2 diabetics that are no longer taking insulin anymore. So the contemporary kinda forward thinking, research based, holistic scientific model is now saying that Type 2 diabetes is in fact a behavioral condition. Once you’ve got the condition or been told that you have it or diagnosed or labeled, does that mean that you have to deal with it for the rest of your life and the answer’s absolutely not. In many, many circumstances, the phenomenon of Type 2 diabetes actually can be changed. So if you are one of those people who are suffering from and have been diagnosed with Type 2 diabetes taking Metformin, taking insulin or even if you’ve been told that you’re in the prediabetic state, there is absolute hope. You do not have to deal with this for the rest of your life and quite honestly, you don’t want to. It’s a devastating disease and it’s deadly. The mortality from it is very high and it takes a long time to get there so you don’t feel well for a long, long time. Reach out to us at healthytransformations.ca. We have workshops about our program that will be running through December and we would be very happy to help. You could also reach out to Christopher Lawrence directly or myself, drmichaelbreen.ca and we’ll be able to direct you into the program to help you out and we’d be happy to help.

 

Angela Duckworth – Why We Can't Stick to Weight Loss

Hi folks, it’s Christopher Lawrence here without the transformations program. I wanted to share a really cool piece of research with you. This is called “Beyond willpower strategies for reducing failures of self control” “Beyond willpower strategies for reducing failures of self control” I wanted to read it twice just so that you could lock it in. So when we look at like weight loss or eating correctly, or exercising, or reducing inflammation in the body through adapting our food, why is it that we can’t seem to stay on track? With food there is a bit of a magic bullet. When you eat a certain way, you’ll produce certain results in the body. Certainly if you eat the healthy transformations way, you’re going to reduce inflammation, lose weight and beat the odds of having chronic illness but our behaviors there doesn’t seem to be a magic bullet, we hear things like, well, if I have a fresh start, or if I have a plan, or you know, maybe if I go do some behavioral therapy, then that’ll be the thing that fixes it. And sometimes it does and sometimes it doesn’t. So why is that? What’s the difference? The really key thing with this is that there is actually no bullet for behavioral change or for managing behavioral change. And the challenge that we continually run into is why is it that, you know, when I did say, goal setting as my tactic for exercise that worked really well and maybe I added planning and tracking into that as one of my tactics that worked really well. But then when I did correct eating, I use those same tactics and it didn’t work. Why is that? Why is it? And we can drive ourselves bonkers with this stuff.

I know even with me for years and years and years, I was like, why is it that this works for me and this doesn’t work for me, or it doesn’t work over here when it worked over here. And so it’s like, we’re just taking a shot gun and trying to pinpoint the center of a target. But what does a shotgun do? it just kind of blast the whole thing away and it’s not pinpointed enough to kind of get the results. Well, if you’re feeling frustrated, it’s actually a very common thing because we don’t know what’s actually gonna work. There is no magic bullet when it comes to behavioral change, habit shifting, or anything like that. And what I love about this piece of research is that Angela Duckworth and her team Katherine Milkman and David Laibson, I believe is how you say their name. They are from the University of Pennsylvania, they are researchers, they’re psychologists who are researchers. I think all of them are psychologists, research psychologists. In any case, they put together a list, a detailed list of 22 different tactics that they could identify that had been researched to some level. Some to great detail and some to not so great detail. So what that tells me is that there’s probably even more tactics out there, but these are the ones that they could find that had been researched, that had some effect. And what they’ve come to is that, not one tactic works for one person all of the time for whatever that goal or habit that they’re working on is, it could take a combination of tactics, a lot of trial and error.

So if it seems a little bit frustrating, a little bit overwhelming, a little bit confusing about why sometimes something works and why sometimes it doesn’t when we’re looking at behavioral change, it’s because of this because, we don’t actually know what the combination is gonna be for you that’s gonna make it work. What’s cool about it though, is that we have a whole bunch of different options that we can choose from, and what I like about this article is that they actually go right into and there’s a nice little cool diagram in here. They talk about self deployed versus other deployed, and situational versus cognitive. And so we have lots of options to choose from and so if this is something that you’re interested in, you should check us out healthytransformations.ca and you can learn more about this and how it applies to weight loss and you can reach out to us and attend one of our info sessions.

Still Struggling with Food Cravings: Try These Helpful Tactics

Reading Time: Approximately 3.5 to 4 minutes Word Count: 942

Cravings. The word alone makes me cringe and feel guilty, just thinking about eating low-nutrient foods. We all have them, and we all have caved to our urges at one time or another. But you don’t have to. While it isn’t easy, everyone can gain more willpower and replace our poor food choices with healthy ones.

The Science of Craving

Every time we give in to a craving, we reinforce the neural pathway to continuing to eat this way. This means, it makes it even more challenging to stay strong and not give in the next time. It’s like any compulsion or addiction, acting or doing the very thing you crave only weakens your willpower the next time you are faced with a craving. In fact, neurologically speaking, fast food isn’t much different than hard drugs.

Another interesting fact about cravings is that our gut bacteria play a significant role with cravings! Recent research shows that what we eat gives our body specific instructions. So, if we feed our body the right high-nutrient foods, you kill the bacteria that are hungry for those “incorrect” foods!

So, What to Do?

Well, there are two schools of thought on dealing with cravings. Both are helpful, but each addresses a different aspect of cravings.

Distraction.

The first is to distract yourself with something else, an activity that takes your attention away, such as, walking, reading, or tidying up. Find something that you enjoy or that requires you to think or move. This will refocus your thoughts and attention to what you are doing, and you will forget about eating. And while you might enjoy watching a bit of TV, I don’t recommend it’s often associated with mindless eating. By dulling your senses, it lowers your defences against cravings. However, distracting yourself from wanting to eat is a short-term strategy. It can be effective at the moment but doesn’t create the lasting results that will help transform your life.

Face Your Cravings

The second school of thought and I think the more effective path is to sit with the discomfort of the craving without running away from it. Avoidance or ‘numbing’ the feeling by busying yourself is an effective band-aid if you need to get through the moment, and I don’t want to discount the importance of that tool. Still, it is essential to face the craving and understand where it comes from. Not only will this strengthen your long-term willpower, but it will also help address and solve the root of those pesky urges for unhealthy foods.

Journal

One way that I find really useful is to journal. I grab a pen and paper as I like the tactical feeling of writing and doing something with my hands, and I jot down the following:

  • What am I noticing about my emotions right now?
  • What am I noticing about my thinking right now? What thoughts am I experiencing?
  • What do I notice in my body? What sensations am I experiencing?
  • What does my intuition tell me? Do a gut check!

Once you are finishing writing these answers down, observe and watch how these things shift and change in your mind. Notice that by not giving in to the craving, that the world, your world, is ok. At first, this will probably feel a bit difficult and uncomfortable, maybe even that it isn’t working. But that’s ok, because each time you sit with your thoughts and cravings, it will become easier to automatically turn those cravings into healthy choices.

In other words, don’t rush through the cravings and avoid them or numb yourself to them. Instead, be with your cravings and make friends. After all, keep your enemies closer, right? The more you face them, the less control they will have over your life.

Plan and Be Prepared

Remember, just because you have a craving, doesn’t mean you need to act on it. I would suggest creating a plan for your cravings. As most people know their ‘trigger’ foods and the typical examples that they crave, it helps to know ahead of time what you plan to do when that craving hits. I LOVE popcorn, so as I know this is a trigger for me, so my plan would be as simple as:

  • When I am craving popcorn, I will meditate for 5 minutes and focus on my breathing. If I am unable to meditate, I will go for a walk and then write for 10 minutes in my journal about what I am feeling.

So your example could be something like:

  • When I am craving {insert food}, I will {fill in blanks with lots of ideas of what you can do, including the suggestions in this post}.

Writing out your plans is more effective than only thinking about them. It doesn’t need to be elaborate, bullet-point works too. Do what works for you!

Lastly, make sure you eat two meals and three snacks a day. There is enough evidence to suggest that if you keep up your eating throughout the day, cravings are more easily curbed.

Additional Resources

If you need a bit of extra support and information, check out these four important questions for even more help understanding the thoughts and behaviours behind mindless eating. Remember, you are not alone, we all experience cravings, and everyone has caved at one point. If you give in, that’s ok. Be kind to yourself and start again. If it helps, journal for 5 to 10 minutes about it to learn from it. No journey is perfect, but we can get stronger with every step we take and learn from.

Christopher James Lawrence is a Co-Founder of the Healthy Transformations Program with Dr. Mike Breen.  He is also the Chief Value Officer and Founder of Change My Life Coaching and Co-Founder of Change My Business Coaching — a fast growing whole-life, leadership and business coaching company, and the only one of it’s kind.  He is also the author of “Go Beyond Passion: Discover Your Dream Job”.  Christopher is a Certified Master Coach Practitioner (CMCP), trainer and facilitator, and a passionate public speaker that truly cares about the success of each and every single person he comes into contact with. You can reach him here.

 

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Do You Know What You’re Eating?

Word Count: 1452 words Reading Time: Between five and six minutes
 

Do you know what you’re eating? I don’t mean the recipes or what restaurants, but what your food actually is made of? Do you know if the cheese you are eating is real? How about that microwave popcorn? Most of us are aware that foods like the Twinkie or Zesty Cheese Doritos are bad for you, but do you know what’s actually in them? Well, just a warning, you may not want to know! And the food industry definitely doesn’t want you to.


Food is Now Science

Did you know that the Doritos are manufactured not to taste good or satisfy your hunger but to keep you eating more? Doritos are scientifically-designed to maximize pleasure – with little regard for nutritional value. Even the fact that the food is scientifically designed should give us all pause. Real food is not designed.

They use tricks such as flour grinding for their ‘cheesy’ powder, ensuring every nook and cranny is filled, maximizing the amount that will contact your saliva. In fact, food scientist Steven A. Witherly, author of the book Why Humans Like Junk Food, says that licking the dust off your fingers without a chip gives an even larger boost of flavour.

In fact, these food fraudsters (including Coca-Cola) balance the flavours so well that it’s actually unforgettable. That’s right, unforgettable! Though these fake foods have powerful tastes, they balance the flavour so well, no one taste lingers, avoiding sensory-specific satiety, or the feeling of fullness. That’s right – so you’ll eat more, and if you’re like most people, more often!

From artificial colours to the use of MSG mixed with salt (oh so much salt), food companies are just that, companies. They are no longer the farmers and grocers of our grandparent’s generation (or for you millennials, great-grandparents).

So, while you may be thinking, “ok, so Doritos are bad for you, I get it, that’s no surprise.” I write this to show how manufactured, and profit-driven the food industry has become.


Fraudulent Foods

What would you say if I told you that even foods you thought were healthy, well weren’t quite what you thought? Did you know that strawberries in Quaker’s Strawberries & Cream are actually apples with red food colouring? And while that may not sound ominous, just the fact they need to use food colouring when they could dehydrate actual strawberries shows how devious the industry can be.

Perhaps the best examples of fake food are Kraft Singles (cheese slices) – they don’t have just the three ingredients required for cheese (raw milk, salt, rennet), but have 24 other ingredients! In a disturbing self-experiment, CBC’s Sook-Yin Lee left a slice of processed cheese for a year and a half stuck to an outside window. And well, not much happened. It didn’t rot, it didn’t even attract insects or critters, it didn’t even mould – after 18 months!

If this doesn’t make you take a closer look at what you are feeding your body (your only body I might add), perhaps the pictures in this article that separately shows each of the ingredients in foods like Doritos (blue powder anyone?), Twinkies, and even Campbell’s Chicken Soup? Loading up soups with monosodium, a flavouring agent that boosts appetite and causes migraines, many popular soup brands are surprisingly unhealthy.


So, What Can you Do About it?

So how do you compete with the psychologists and food scientists at food companies? The most important thing you can do is educate yourself on what you are really eating. As you may remember from childhood, School House Rock said, knowledge is Power!

There is a lot of information out there regarding food. As so much is conflicting, it can be easy to become overwhelmed and settle for what is easy, familiar, or comfortable. But, it’s not hopeless, and with some education, everyone can begin to understand the types of foods we need and where to get them. Understanding the food industry and how food is made, sold, and kept from rotting on shelves will go a long way to improving not only your health but your mindset. Here are five tips to get you started!


Changing Mindsets and perceptions around diet and lifestyle

Did you know the word diet comes from the Greek word dieta, meaning “way of life?” Eating healthy isn’t what the word ‘diet’ has come to indicate. You can eat healthy and delicious food that both satiates your hunger and your taste buds and emotional needs.


Understand what food really is

While food is definitely fuel, it is so much more than that. While most diet programs and information about food often speak of the concept of calories in/calories out (basically, fuel and how we use it), food also plays a large part in affecting our health and future health by speaking to our genes and providing them instructions. By eating real and nutrient-dense foods, we send our bodies positive instructions. With foods such as Kraft Singles, Twinkies, and even yes, even our favourite soup brands, we send our bodies instructions that negatively impact gene expression.

To simplify this, I like to look at this like we have a bunch of levers we can pull to affect the genetic code we were born with. Some of us have genes that are predisposed in specific ways, and the food we eat instructs our genes to behave in certain ways – what message do you want to send to your body? Foods like Kraft Singles confuse your body with the manufactured ingredients – our bodies have not evolved to consume these foods. For even more information on how food impacts your body, check out Dr. Mike’s video (on the Healthy transformations blog) about the Glycemic Index and the Glycemic Response.


Shopping

Once you understand what food is and the instructions it provides your body, shopping and meal planning become so much easier. Depending on how your grocer is set up, you really only need to shop in a few aisles and sections, mostly around the perimeter, to get all the food you need to help your body. By keeping to the aisle or “U,” as some suggest, you will stick to the real food areas such as fruits and vegetables, the meat section, and a few of the aisles with pantry staples such as nuts and seeds. Remember, companies use bright colours and logos to capture your attention with labels that suggest health, but upon closer look, are anything but.

Understanding that the marketing usage of words such as “natural,” “whole,” or “heart-healthy” are all subjective and are meaningless without reading the ingredients and nutritional label. As well, make sure you check the source of the “organic” label and the different claims, so you understand what you are paying for.


Listen to your body

This is so important. When we have eaten poorly for longer than we care to remember (or admit), we forget that how we feel isn’t natural. Is your brain foggy? Do you often feel tired, even after a full night’s rest? Do you feel weak? Achy? Maybe it’s those pesky last ten pounds that you want to shed that you just can never seem to lose. Your body is sending you signals (physically, mentally, and emotionally).

A good way of thinking about what you are eating is to think of the process like traffic lights. Companies try to make it so easy to sail through all “green lights” to get their product into your bellies and craving more. The end result, remember, is always for them to make money off your eating habits. When you build in yellow lights between the emotion and thought of eating and actually eating, we can slow down our impulses and habits. This is especially helpful when these habits have been years in the making. By giving yourself time to process the feeling connected to eating, you begin to understand what it is your body truly needs.


Support

Lastly, support is vital in anything we do. Humans are social creatures and not only want but thrive with proper social support. Make a goal with your spouse or best friend to learn more about food together, share recipes, and hold each accountable.

If you want expert support and knowledge that will help you learn not only the basics but to also become a food expert so that you will never doubt what your body needs again, we run the Healthy Transformations program annually. Our comprehensive program is based on a scientific and behavioural model to teach what food is, its impact on our bodies, and the behavioural connection to our food.

Check out www.healthytransformations.ca for more information or to sign up for one of our Info Sessions.


Christopher James Lawrence is a Co-Founder of the Healthy Transformations Program with Dr. Mike Breen.  He is also the Chief Value Officer and Founder of Change My Life Coaching and Co-Founder of Change My Business Coaching — a fast growing whole-life, leadership and business coaching company, and the only one of it’s kind.  He is also the author of “Go Beyond Passion: Discover Your Dream Job”.  Christopher is a Certified Master Coach Practitioner (CMCP), trainer and facilitator, and a passionate public speaker that truly cares about the success of each and every single person he comes into contact with. You can reach him here.