[VIDEO] Not Getting Your Greens? This Video Makes It Easy

The daily recommendation on vegetable consumption goes up every year that food guides are released. They never go down. So if you are struggling to get your greens in, watch this helpful video that makes it really simple (and it’s super funny)! While these recommendations are specific to the Healthy Transformations program that is run by Dr. Mike Breen and Christopher Lawrence, they apply to anyone who needs to get their veggies in. If you have questions about the Healthy Transformations Sustainable Weight Loss and Inflammation Reduction program please feel free to contact us.

 

 

Christopher 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 at Christopher@ChangeMyLifeCoaching.ca.

[VIDEO ARCHIVES] How does culture affect weight gain/loss?

Check out this helpful video from our archives.

 

 

Hosted by Dr. Mike Breen of the Chiropractic Family Care Centre, and Certified Master Coach, Christopher Lawrence.

Did you know that 95 to 98% of people who lose weight put it all back on within 12 months? Did you know that studies conducted in 2015 say that if you are “normal” weight in Canada you are now in the minority? These means that more than 50% of Canadians are considered overweight or obese. Because of this the weight loss journey can sometimes be discouraging, heart-breaking, and frustrating! Who should you listen too? Who has the right science and the right program?

We have a proven track record of helping our clients lose weight and keep it off with the Healthy Transformations Weight Loss Lifestyle Program. What makes this program different is that we look at both the science and the behaviour of eating and food, this is currently not done by any of the other programs on the market. During our free seminars we will be revealing the 10 secrets to losing weight keeping it off both from a scientific perspective as well as the behavioural perspective.

Finally two experts in the industry are combining physical and behavioural science to ensure you achieve the weight loss results you want for the rest of your life!

TESTIMONIAL – Best Investment Ever!

Joining the Healthy Transformations Program was the best investment in my health that I have ever made.  It helped me to understand the science behind food, how it affects my body, and how our culture influences behaviours and habits around eating.  It gave me the confidence to handle social situations and, for the first time ever, I no longer stress over food.  I have more energy, sleep better, have better moods and, best of all there is no more painful inflammation in my body.  Like many others, I had tried and failed at other weigh loss programs and went into this one with a healthy dose of skepticism, but within the first month, I knew that I was participating in something completely different and I knew that this program was unique.  I could not recommend the Healthy Transformations Program highly enough for anyone who is looking for lasting health.

~MV

Why Everyone Should Eat More Plants

Heart disease is American’s number one killer, closely followed by cancer killing one out of every four in the United States alone. To further bring things into perspective more than 70% of Americans are overweight or obese and by 2030 it’s predicted that a whopping 50% of Americans will be pre-diabetic or diabetic. Crazy right?  What has happened to us? There are several factors responsible, but the biggest contributor is our diet. At present, 94% of the caloric intake of the typical American is essentially empty without any form of nourishment. Just about 6% of calories coming from vegetables, fresh fruit, whole grains, seeds, and legumes.

What should we be eating?

Eating a variety of unprocessed vegetables, especially leafy greens, is vital to maintaining a healthy diet. Some countries are already adopting this diet. Eating a plant-based diet (this does not necessarily mean vegan or vegetarian but rather primarily plant based diet where the concentration of the food on your plate is plant based and your sides are proteins)  is in line with the Belgian Dietary Guidelines to promote health and well-being. Belgium recently introduced a new food guideline prioritizing the consumption of Tofu, legumes, and oils but namely vegetables. It is recommended that you eat a wide variety of plant based foods.

Plant-based diets are especially good for your health. A published science journal reported that more than 200,000 adults living in the US for more than 20 years found that eating a diet high in plant foods and low in animal foods was linked with a 20% lower risk of diabetes as opposed to eating a diet low in plant foods. Plants are excellent sources of several nutrients that promote good health including unsaturated fats, minerals (potassium), vitamins (such as folate), protein and fiber. Eating a plant-based rich diet has been associated with a lower risk of obesity, type 2 diabetes, cancer, heart disease, and inflammation.

Of course, we’re not saying fat is the villain, on the contrary, not all fats are created equal. In fact, it has been proven that fat consumption does not necessarily cause weight gain. Research findings have suggested that fat is not the real villain here, but rather refined carbohydrates and added sugar are as they get quickly broke down to sugar. That means that foods like rich salmon, buttery avocados, and savory nuts should have a place in your diet. The body actually needs fat to function, it is critical for muscle movement and blood clotting. The body also needs it for building cell membranes as well as for forming the protective shields around the nerves and it also helps the body absorb minerals and vitamins from the foods we eat. The bottom line is that we should learn to separate healthy fats from unhealthy fats. Healthy fats are generally referred to as Mono- and polyunsaturated fats and they are usually from olive oil, nuts, and fish while the unhealthy ones are trans-fats found in processed foods.

The bottom line is that a diet of minimally processed foods, predominantly plants, is conclusively associated with disease prevention and health promotion.  In the most basic terms, if we’re willing to flip our diet and start getting 94% of our caloric intake from whole plant-based foods (instead of the current levels of 6%), we will enjoy improved health. As you take steps to include a plant-based diet in your meals, you will likely realize that your preferences for unhealthy food will subside and you will find yourself incorporating more whole, plant-foods into your routine.

I’ll leave you with this: Integrating more veggies, nuts, and seeds in your diet will supply your body with an incredible array of antioxidants, micronutrients, phytonutrients, minerals, and fiber

 

Christopher 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 at Christopher@ChangeMyLifeCoaching.ca.

The Microbiome and Your Health

Some of you reading will see the title and think “This is going to be interesting”.  Others will see the title and think “What on earth is a microbiome?”

Let’s start with the basics. The microbiome refers to the collection of micro-organisms that travel around with you 24/7/365.  What kind of micro-organisms you might ask?  Well  . . . bacteria, virus, molds, yeasts, parasites.  And, there are a lot of them!  Different interpretations have been made about the number or volume of micro-organisms that reside in or on the body and this is a bit of an academic argument – however it has been postulated by some that an average human body has about 10 trillion cells.  The amazing thing is that the number of micro-organisms are greater by 10 times! Yes, 100 trillion micro-organisms living in us or on us.  Furthermore, these micro-organisms have their own genes, and the total “genetic pool” of these organisms represents 99% of the genes that we carry around.  That is, your own genes represent only 1% of the total genes that are looking at this article.  This astounding information has led some science editorial writers to ask the question, “Who is in charge here?”  Well, the answer may very well be “the bugs”.  The influence that the microbiome has on health and physiology is constantly being re-evaluated – thousands of peer-reviewed articles are published every year on the relationships that exist between “good” microbiota and “good” health, as well as “bad” microbiota and “bad” health. And when I say health, I mean the health of the heart, lungs, gastro-intestinal tract, immune system, skin, and the brain – really, there are not any tissues in the body that are not affected by the collective influence of the microbiome.

These “bugs” inhabit every square centimetre of our skin, but the bulk of the awareness of the microbiota are toward those bugs that exist in our gastro-intestinal tract. (Note:  Some academics in this field refer to the bugs as being the “microbiota” and the gene pool of the bugs being the “microbiome”.  This is correct from a terminology perspective, and yet most people use these terms interchangeably – you may find me going back and forth – for the purpose of this blog, both terms are being used to describe the bugs and not the genes, unless stated).  The bugs in our GI tract perform all kinds of functions – from producing enzymes and vitamins, to aiding in the digestion of food, to being the “gatekeepers” of the intestinal tract, to stimulating the immune system and a host of other functions.  Now, this is when the bugs that exist are “good guys”.  When the bugs that we have are “bad guys” there are a host of bad things that they contribute to including inflammatory bowel disease, irritable bowel syndrome, poor digestion, food intolerances, food allergies, autoimmune disease, skin disease, hypersensitivity reactions, and brain disease – particularly mood disorders as well as Alzheimer’s and other forms of dementia.  The “take-home” message is that the microbiome has a very significant influence on whether we live healthy or sick lives.

Another interesting point is that every single person on earth has a unique microbiome.  The microbiome is as individual as we are. It has been determined that there are in the range of 1000 different species of bacteria that can inhabit the human GI tract, and each one of us houses 200 to 600 of these species.  Even members of your own family have different microbial flora than you.  The science in this field has been moving at an accelerated pace for 10-20 years and yet there is still a great deal to learn.  One of the more recent findings has been in the area of what makes the microbiota function poorly and what makes it thrive.  What has been known for quite a while is that the use of antibiotic medications wreaks havoc on the flora.  Using antibiotics when they are truly necessary is still an important thing – in some cases, lifesaving.  However, the over-utilization of these drugs is a major issue.  Frustratingly, many people are unaware of the volume of antibiotic medication that is used in food production (animals) and ultimately gets into our food supply, ultimately causing issues with our microbiota.  The simple message is that antibiotics are non-discriminatory – they kill the bad bugs that make us sick and they kill the good bugs that keep us healthy.  With the increasing knowledge about the importance of our intestinal bugs, we are starting to seriously question the use of antibiotics in circumstances other than infectious emergencies.  Other chemicals also have negative effects on the GI flora – these include the non-steroidal anti-inflammatory drugs, herbicides, pesticides, food preservatives, and the list goes on.

What can we do to preserve or improve the microbiota in our gut?  Certainly the utilization of “probiotics” or good bacteria has been a strategy in place for a few decades.  Recently, there has been some debate in the scientific circles about just how much benefit is derived from the consumption of probiotics.  The uniqueness of our flora suggests that there should not be a “one size fits all” probiotic strategy.  This being said, what, then, is the right probiotic for you? Quite honestly we don’t know. What we do know (or at least what the current consensus is) is that we need to promote diversity of the flora. This can be achieved through probiotics by ensuring that you consume as many different species of bugs as you can. Most notably, this includes the consumption of fermented foods.  The other way to create diversity in your microbiome is to consume large volumes of plant material and as many different types as you can.  You see, the best bugs love to eat plants – so, when we eat plants, they (the bugs) eat plants.  When we eat ice cream, the bugs eat ice cream.  Bottom line is this – we have the capacity to influence our own microbiome and therefore to influence our own health.  The microbiome has remarkable effects on how well (or poorly) our body functions and what we put in our mouths has an enormous influence on what type of microbiome we carry around with us.

Dr. Michael Breen is the co-owner of the Chiropractic Family Care Centre and has been in Private Practice in Calgary, Alberta for over three decades.  Dr. Breen graduated from the University of Calgary Faculty of Kinesiology in 1981 (Honours) and from Palmer College of Chiropractic – West in San Jose, California in 1986.  His foundational clinical work is in the field of Health Optimization.  He uses his background in athletics and chiropractic to aid his patients in recovering physical capacity and uses his background in nutrition and functional medicine to aid his patients in the recovery from chronic illness.  He is the co-founder of the Healthy Transformations program.  Dr. Breen can be reached at mbreendc@telus.net

A Summary of The Healthy Transformations Program

The Healthy Transformations Program is so much more than sustainable weight loss. We have normal weight people sign up for our program too. Why? Because this is about Food University with a strong focus on the science of reducing inflammation, eliminating chronic illness, and a massive focus on understanding your own habits and behavioural science as it relates to food. There is no other program that has this kind of focus and this is why it’s so successful.

 

Our next information session is on December 12, 2019 at 6 pm. Please register at www.healthytransformations.ca.

 

Christopher 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 at Christopher@ChangeMyLifeCoaching.ca.