In My Kitchen, Don’t Need to be A Chef

Christopher Lawrence with the HealthyTransformation.ca program. I’m so weird sometimes. I just wanted to do a real quickie today. When it comes to healthy food and healthy eating sometimes I think we go overkill with our behaviors and habits. Like if you’re not used to being in a kitchen, you’re not used to cooking healthy meals, you’re not used to cooking period and then you set this new goal that’s like, I’m gonna eat healthy, I’m gonna lose weight, I’m gonna reduce inflammation in my body, and you’ve got this plan, you’ve got these beautiful recipes, you get it all setup and then you crash because that’s not something that you’ve done before. I mean the problem is inherit in the problem. I don’t quite know where I’m going there, but you understand what I’m saying right?

It’s like if you’re not used to cooking that way to expect to eat healthy and become a Michelin chef at the same time when those are things that you haven’t done already, can be problematic, you’re working on too many things at once. Me, I’m a convenience guy. I don’t really like to spend more than three seconds in my kitchen a day for meal prep and planning. Maybe it’s ’cause I’m lazy, I think it’s because I believe that I’m too busy. That was my cuckoo clock, I don’t know if you heard it . It’s cute, it’s actually my spouse’s. Anyway, where were we here? Oh yeah, we were talking about you know if you’re not already a Michelin chef to expect to cook really healthy meals and change your time and your habit and your lifestyle you know that’s a tough thing to do. And for myself like I don’t like to spend more than three seconds in the kitchen and why is that? Well maybe it’s because I’m lazy but I actually think it’s ’cause I believe that I’m busy, and that spending a whole bunch of time in the kitchen doesn’t really feel productive to me, which is totally counterintuitive to eating healthy, I recognize that.

But the reason that I shared that with you is because I have been able to maintain my weight loss and keep inflammation down in my body by eating correct food conveniently. And I do that through some really simple tactics. I eat a lot of salads ’cause they’re really easy, here’s a container of greens, I take a handful, I put it on a plate, I slice some cucumbers, tomatoes, some really beautiful fruit and vegetables and put that on top and then maybe some olive oil, and maybe a balsamic vinegar of some kind. I like savory salads too so sometimes I actually add a little bit of salt , to bring out the flavors a little more. But you don’t have to be a Michelin chef to be in the Healthy Transformations program, you don’t have to be a Michelin chef to eat healthy and maintain and sustain weight loss. Work on one thing at a time. If you wanna eat healthy and you’re not a cook, then maybe don’t start by becoming a cook, maybe you start by eating healthy and learn how to do that conveniently you know, just like it’s convenient to grab a chocolate bar or bag of chips or go through a fast-food drive-through. If that’s your habit already, work with who you are not against who you are. So if that’s who you are find a way to make that work and make correct choices. You can do it, I know you can. Christopher Lawrence, healthytransformations.ca, please reach out to us we would love to hear from you about how you are doing.

My Weight Loss Story

https://youtu.be/F2pr7N1S-Ho

Hello, hello, it’s Christopher Lawrence with the HealthyTransformations.ca program here in Calgary, Alberta, and I am coming to you to talk a little bit about my story and my journey with weight loss and reducing inflammation. Holy crap, it’s been a journey. I’ll keep it brief, though, because some of you might be wondering like, what does this guy know about it? Well actually, I was working in corporate Calgary in a company that was amazing but just not a good fit for me, and extremely stressed out, extremely depressed, and 50 pounds heavier than I am now, what? Yeah, so if I had done this video 10 years ago, my face would have looked like a big pink balloon, although everything kind of looks a little blue right now, the sun is kind of setting. So, it was a bit of a journey, and a lot of it had to do with stress reduction, but nothing kind of replaces, you know, really supports weight loss like fixing food, and that’s what the Healthy Transformation’s program is all about, so. By the time I started the Healthy Transformation’s program with Dr. Mike Breen, we co-founded it together, I had already lost most of that weight, but, I had another 10 pounds to lose so I actually lost that 10 pounds with the first group that we facilitated. And it’s been a heck of a journey.

I’d like to tell you that it was a straight line, I went straight from being this much to this much and reduced inflammation and everything went perfectly, I’d love to tell you that, but I would be lying, it has not been a straight line. Even today I still struggle a tiny little bit in certain situations where it’s like, maybe I find myself just binging on junk food for an evening or something and I always feel like crap after. It’s not about being perfect, but it is certainly about increasing your average-ness of eating correctly. What I can say is that with time and reinforcement and acute self-awareness and practice and practice and practice, never perfection, perfection, perfection, with those things, I have been able to maintain my weight loss for more than five, well actually probably closer to eight years now, time is flying by, and you know what? I am not getting any younger, at least chronologically. Physiologically, I think I’m way younger, I can do things that I couldn’t even do five years ago and 10 years ago because my health is so much better.

Anyway, I don’t know if that offers any support or information to you, or motivation is what I meant to say, but please do reach out if you have any questions. Dr. Breen and I just love to encourage each other, each other, we like to do that, too, we love to encourage people and each of you to have success on whatever journey you’re on, so. Christopher Lawrence, Certified Master Coach Practitioner, HealthyTransformations.ca, thanks for tuning in. See ya next month.

Testimonial from Anny P

“I joined the healthy transformations program hoping to reduce inflammation, lose weight, and take control of my overall health. Immediately, I was able to adapt to the program and integrate it into my lifestyle. The food was delicious and I felt results much quicker than I expected, not only in my health but my overall well-being and mindset. My mom and I did the program together and our strengthened understanding of the physiological, philosophical and behavioural components of overall nutrition have been incredibly meaningful in our lives. I would absolutely recommend this program to anyone who wants to enhance their understanding of nutrition and strive towards a more positive relationship with food! ”  – Anny P

Bugs In Your Gut

Word Count: 635 words Approx. Reading Time: 2.5 – 3 minutes reading time

It may sound like science-fiction to many, but your gut bacteria may have more of an influence than we think. A recent study involving mice and microbiomes shows a link between our gut bacteria and appetite, showing that what we eat today has a future effect on our cravings and hunger tomorrow!

Bugs in our Gut

Our guts are immensely complex systems that contain many species of bacteria; in fact, bacteria genes outnumber human genes by 100 to 1!  Many gut bacteria manufacture special genes called peptides that can regulate and influence hunger. An interesting study shows that people who desire chocolate have a different microbial breakdown, despite eating identical diets. Another study shows that mice raised in a germ-free environment prefer more sweets and have more sweet receptors. While more research is needed, this shows how important the food we choose to consume is to not only our overall health but also our craving and food tastes.

But, Our Brains Too?

Scientists have long known that microbes live inside us. Still, it is only recently that science sees a connection between our mental health and microbiome and the role it plays in diseases such as Alzheimer’s, Parkinson’s, and autism.

Evidence shows that the bacteria in our stomachs influence our minds, also contributing to depression and isolating feelings. Scientists discovered differences in the amygdala, a region that is responsible for processing social emotions, between mice and germ-free mice. One study shows that mice that were given fecal transplants from depressed humans also became ‘depressed,’ giving up when captured much earlier than the control mice, showing how our gut microbiomes influence our mental state.

Additional studies show that children with autism have different patterns of microbial species in their stool, signifying that there is a link between our stomachs and our minds. As much of the studies have yet to prove cause and effect fully, more research is needed. Still, scientists are confident that bacteria play an essential role in our mental health.

What’s Next for Research

Doctors hope to continue to gain a better understanding of how our microbiomes influence our brains to treat psychiatric and neurological conditions better and clear up some of the misconceptions about the science. More clinical trials are needed to assess the influences guts have on various conditions.

What Can We Do About It?

Understanding how an ecosystem of microbes impact our stomachs and our overall health is an important step in educating ourselves to the importance of diet throughout life. As we are germ-free when we are born, our gut bacteria are influenced by the environment and what we consume. This means that we can change our microbiomes, reducing inflammation and positively influencing our mental health.

What You Can Do to Alter Your Microbiome

Well, studies show that one of the most important factors in reducing disease and improving the gut microbiome is diet. Good thing it is one of the most accessible factors that you can control in your life. Understanding the adverse effects a western diet has on your health and gut is vital to both your physical and mental health. A study of mice shows that after just 12 weeks of a western-style diet made them both obese and diabetic, doubling their weight – only 12 weeks! Their colons were dominated by pro-inflammatory bacteria, and their entire bodies showed signs of inflammation. Do you still want that bowl of Cheetos now?

The Bottom Line

Our guts play a more significant role in our overall health than we had known. With more attention to our diets, we are able to positively change our microbiome. By eating a diet rich in leafy greens, lots of vegetables, and removing packaged and processed foods, your gut will thank you, and it looks like your brain will too

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.

 

[VIDEO] Lisa and Karen's Story

(upbeat music)

 

Lisa – When did we meet? Several years ago through friends.

 

Karen – We’re now ex-neighbors, but we are friends for a long time now. A dozen years or so, maybe longer.

 

Lisa – And when I was in the process of selling a house, and buying a house Karen was there for us. (chuckles) I’m Lisa, I’m a teacher but I’m also a mom of two kids and a wife and yeah, that’s me.

 

Karen – I’m Karen Jardine, I’m a real estate agent with CIR, and I have a chaotic and unusual lifestyle. So part of the reason I joined was also to help keep that under control.

 

Lisa – I think, well we first noticed it on Facebook and so we were quite interested in finding out more information about it. When they talked about the information about reducing inflammation, I had a big problem of a lot of bloating and so, for me, it was hopefully I could solve that problem for the rest of my life. So that was my big interest of coming to Healthy Transformations in the first place.

 

Karen – And I started, what brought me to Healthy Transformation, was a mortgage broker actually recommended it. It’s someone I know, like, and trust. So I actually picked up the phone, I called him, and said, “What do you know about these people?” And then I met you, Christopher, as well as Dr. Breen, and he said, “I know Dr. Breen very well. “I would recommended him 100% and anyone Dr. Breen would recommend, I would be 100% on board with whatever he said.” So as soon as it was that, I had clicked my little interested, Lisa clicked her interested, showing the power of social media. And I got the text saying, “Are you going?” And we went.

 

Lisa – I think the easiest part was, for the program, coming to Healthy Transformations, was coming to the meetings. At first they were a little challenging, ’cause about the sharing. I wasn’t good at sharing sometimes but I think after a few meetings went along, it’s like, you know, these guys are pretty cool. And they shared with us, so it left us, well, myself, be a little more open. I think that actually was one of the best parts. I’m going to miss coming to the meetings, which is why I’m continuing on with the grad program after.

 

Karen – The best part, I tend to agree. Because I found the best part, I thought there’s no way that we’re gonna sit and talk about food and that’s gonna be the best part. And it isn’t all about food. It’s about behavior, food, rituals, there’s so much more that we learned in the program. So I was really thrilled about the program itself and coming to the meeting. These are a group, every single person is different, a very diverse group. I think the meeting was actually the best part and the food part ended up being, I had lots to eat, and that was always the scare. But the meeting was definitely, definitely number one.

 

Lisa – Well, for me, the reason I initially came to Healthy Transformations was to get rid of the bloating and not to have that anymore ’cause I was tired of looking seven months pregnant when I really wasn’t.

 

Karen – Me too, by the way. Both of us together, we both complained about significant bloating.

 

Lisa – Quite uncomfortable. So that’s gotten under control and I am not seeing any of that anymore, thank goodness. It was nice to create for myself a better relationship with food and to understand, yes, that food is instructions for my body and I need to put in what my body needs. So I think through this program that taught me a lot as well. To be able to do that confidently. And, like I was saying earlier tonight in our meeting tonight, that I am a priority and that I am in-charge of what I put in my body.

 

Karen – Very similar, what happened with me was, I ended up losing about 20 pounds but that was never the goal. The goal was about bloating. I had severe issues, lactose intolerance, I’ve seen everybody under the sun. Lisa knows that I’ve been part of, from naturopaths to acupuncture. You name it, I’ve probably already did it. I’ve been to allergy specialist, and trying to figure out my stomach, and I’m severe lactose intolerant. It wasn’t just my stomach, my skin, et cetera. Dr. Breen assured me, on day one, that was going to go away and I didn’t believe him. I really, complete skeptic on that’s not gonna happen and he’s right. It’s nothing, zero, nada, no response to lactose. It’s crazy, I can’t believe it, I still am a little bit in awe that this has happened. The weight-loss was a benefit on top of it but it’s the bloating thing that was making my life so miserable. So, nice to fit in clothes again.

 

Lisa – Lots of good stuff.

 

Karen – You do!

 

Lisa – Lots of shopping to do. All year, lots of shopping to do.

 

Karen – Now we need to go get clothes that fit. (laughing)

 

Lisa – But I think one bonus too–

 

Karen – Skinny girl problems.

 

Lisa – Skinny girl problems. (laughing) I think one thing as well, over this past year is that my brain, my thinking has become much more clear. I’m very much more confident as a person to make decisions and great choices. Healthy gut, I guess, healthy brain.

 

Karen – I’ll take that one.

 

Lisa – Okay, I can’t remember what I (laughs)

 

Karen – The toughest part, for me, was the absolute beginning. The beginning, the first two to three months, was really, really, stressful for me. I didn’t realize that I did have such an addiction, I want to call it, to chocolate. My group heard me lament about chocolate over and over, and over, how much I missed chocolate. I could really take it or leave it now, but the first few months I didn’t just have chocolate. I was not having my dairy, I wasn’t getting enough calories. I was kind of miserable at the beginning. This is what you have to sort out. So that’s why you have Christopher, that’s why you have Dr. Breen. They’re onboard to help. I got sorted, two or three months, and it’s not an issue now. Nothing is, I find it quite easy.

 

Lisa – Yeah, it is easy for sure. For me, I like the chocolate too, but I’ve shifted my chocolate enjoyment to 85% chocolate, but very little, and that’s all I ever really need. But I think one of the tricky parts when we first started was the idea that we couldn’t have a treat. As we went through our meetings, it’s like, you know what? The treat is actually eating well and my body’s happy, that’s my treat. That’s what I’m realizing now. It just makes everything better. I did talk about how the meetings were easy. That was an easy thing as well, attending the meetings. But what would I say with someone who’s considering joining the program? I say just do it. Just do it, as that Nike ad says. But just do it, don’t think about what you have to lose but look at what you have to gain. And there is so much more to gain from it. For myself, gaining better understanding about food, feeling great, that’s very, very, very important. Clear mind, more confidence, and as a last one, losing weight. Even though I lost almost 40 pounds, which blows my mind, even to this day, that I lost that much. But I just feel great, that’s what’s important to me.

 

Karen – I had said that the program actually sets you up mentally, not just physically, on how to maintain a lifetime. That’s when we originally joined saying, if we could spend a year with this program and actually set us up for life, that we could feel better, was it worth it? And I think as the year is coming to a conclusion, it’s 100% worth it. Well worth time, effort, money, everything. It’s not just a change for today, or every other diet we do. You do a three month stint on Atkins, or you do a three month stint on something, this is a lifetime change. And we both agree that it’s been a challenge and then it’s been easy. It’s been actually quite easy.

 

Lisa – I agree.

 

Karen – I think we had a lot of help though.  (laughing)

 

Lisa – I don’t know, I already mentioned about going shopping. That’s important. I had a lot of shopping this year to do.

 

Karen – I want to just conclude and say, around the anything else, I’m really grateful to both Dr. Breen and to Christopher. They didn’t just come and put together a program, they wanted everyone to succeed. So each and ever person’s success was important to them, so very grateful to both of them for helping us.

 

Lisa – And as well, the accessibility to both of them and anytime we had questions, we can send our questions.

 

Karen – Questions, questions.

 

Lisa – ‘Cause it comes up all the time. I just sent one the other day to Dr. Breen ’cause I wasn’t sure. So having the availability and the support, and the support of the group as well, from everyone, Facebook and everything else that we’re connected to. So I think having all that support behind us got us through for sure.

 

Karen – Yup, 100% success.

 

Lisa – And we’re well on our way.

 

(whimsical music)

 

[VIDEO] Amrit's Story

Amrit – I’m Amritpal Grewal and I’m a mortgage broker for Iverico Mortgage Solutions and I process mortgages for a living. What brought me to the Healthy Transformations program was,

I was unhealthy at the time when I had joined. Unfortunately I had tried multiple different diets, a lot of different exercise programs and it was unfortunately filled with a lot of trial and error and a lot of failure unfortunately and I was just ready to try anything at that specific time, and that’s what brought me here.

 

The sum of the results that I had achieved in this program, the number one that sticks out in my mind is obviously the weight loss. The weight loss for the entire year was actually more than 60 pounds. So from my heaviest at 253 pounds, to coming down to 190 pounds and still counting. So that’s number one for me. The other things that I achieved were realizing a lot about my triggers. The triggers meaning what things are kind of going ahead and setting me off, what things I need to really watch out for that drive me off the program altogether. The foods specifically and how they made me feel, okay. So when we talk about greens, how they actually make me feel and then my thinking, how it actually goes ahead and changes. Learning a lot about my body and learning about the nutrition and what it does to my body on a day-to-day basis is what I really took away from the program altogether. The toughest part of my program was actually breaking the old habits that I actually had. So when we’re talking about socializing with friends, how to get past some of the challenges there that drive you away from the program. When we actually sit down and learn a lot about food and nutrition and some of the specifics about what goes into your body, automatically you really start to realize about how much you’re harming yourself with your old habits. When you actually put those goals on paper, when you put those achievements that you see yourself attaining through the entire year, that specifically really puts a lot of pressure, a positive impact of pressure on you to achieve what you set yourself out to do.

 

The best part of the program I think was the support that we have, so I mean continuously being on the program, you’re meeting every two weeks to talk about your struggles, to talk about your positive outcomes, to talk about what works, what doesn’t work. You’re in a team environment and you’re all here to achieve the same result, is to get healthy and so for me I think the easiest was just showing up. When you show up, half the battle is already done. So you’re learning so much about exactly what needs to be done and the other half is applying it,

so which comes naturally when you have all the support around you.

 

What I would say to somebody considering to join the program is don’t think about the cost point of view, think about what you really want to achieve out of the program. I would strongly encourage anyone to write down your goals, to really put it on paper, and to read them over and over again. If you think that it’s something that’s possible, it is definitely possible. For someone that like myself who had tried everything with trial and error. We used to go to the gym two times a day, morning for cardio and evening for weights. And we did a lot of gym training, unfortunately that didn’t even bring me close to my goals. What really did was the knowledge, the actual application of that knowledge as well, that really got me down to the weight that I wanted and is getting me to the body that I want as well.

 

I think anything else that I wanna add is do the program. It’s priceless, the knowledge that you actually are acquiring and to go ahead and be someone that your family goes ahead and looks up to. You’re doing your family a huge service in terms of being an excellent role model for them and I think it has so many different benefits, I can’t even list them right now, so join the program.

 

(upbeat music)

[VIDEO ARCHIVES] What is food university? It's the Healthy Transformations Program!

Check out this awesome 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? This 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! • Attendees will get a clearer direction on what they need to do to lose weight and keep it off • They will find out what may be slowing them down, standing in the way, or stopping them from achieving the weight loss they need to see to live a healthy lifestyle • They will leave feeling empowered and ready to take action to achieve their weight loss goals Join us for our next complimentary info session. Times and location listed on our website: www.healthytransformations.ca

[VIDEO ARCHIVES] What is the healthy transformations program?

Healthy Transformations logo

Check out this 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? This 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! • Attendees will get a clearer direction on what they need to do to lose weight and keep it off • They will find out what may be slowing them down, standing in the way, or stopping them from achieving the weight loss they need to see to live a healthy lifestyle • They will leave feeling empowered and ready to take action to achieve their weight loss goals Join us for our next complimentary info session. Times and location listed on our website: www.healthytransformations.ca

TESTIMONIAL: Catherine Munro

Check out this amazing testimonial from one of our participants.

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? This 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! • Attendees will get a clearer direction on what they need to do to lose weight and keep it off • They will find out what may be slowing them down, standing in the way, or stopping them from achieving the weight loss they need to see to live a healthy lifestyle • They will leave feeling empowered and ready to take action to achieve their weight loss goals Join us for our next complimentary info session. Times and location listed on our website: www.healthytransformations.ca

What Is The Glycemic Index?

Check out our video on the Glycemic Index?

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? This 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! • Attendees will get a clearer direction on what they need to do to lose weight and keep it off • They will find out what may be slowing them down, standing in the way, or stopping them from achieving the weight loss they need to see to live a healthy lifestyle • They will leave feeling empowered and ready to take action to achieve their weight loss goals Join us for our next complimentary info session. Times and location listed on our website: www.healthytransformations.ca