Rochelle Rae’s Healthy Transformation Story

Rochelle Rae's Healthy Transformation Story

HI, my name is Rochelle.  My spouse and I own and operate a corporate learning and business growth company, and I have two children (ages 16 and 22 years old).

During My High School Years…

During my high school years, I was a competitive swimmer.  I trained five days a week in the water, three hours a day, in addition to weekly cardio and strength training sessions.   My coach registered me for weekend swim meets and triathlons often.   During these years I was told to “carb load” the night before an event, and to follow the Canada Food Guide to ensure I was eating healthy.  This was my nutritional model for years.

Women swimming

I never had a weight problem until my pregnancy with my first born in 1994.  After her birth, my family Doctor recommended that I lose weight and referred me to Weight Watchers.  Fortunately, the experience was positive and I lost all the desired weight, however over time, I regained it all back and more.

This was the beginning of my weight gain and loss struggles for the next 22 years, which drove me to seek out “new programs” to help me, such as:

Weight Watchers

Personal Trainers

LA Weightloss

Jenny Craig

Michael Thurmond

Food Addicts Anonymous

Ideal Protein

The Anderson Method


Slim Well

I Was Extremely Frustrated

Before hearing about Healthy Transformations, I was extremely frustrated because I had invested a lot of money and time into these programs without getting sustainable results.  My family doctor kept telling me to eat less and exercise more, and to make matters worse, I had lost all enjoyment or desire to exercise.  It seemed like one more chore to do amidst all my other responsibilities and demands of life.

Frustrated Woman

My situation seemed hopeless because I didn’t know where to turn or who to trust.  I began believing that genetics were responsible for my weight problem and I had to “accept myself the way I was” and come to terms the negative physical and mental health, social, and financial consequences that go along with a weight problem.

I Am Persistent and Don’t Give Up Easily

Thankfully I am persistent and don’t give up easily, so I reflected on what my past failed attempts taught me to figure out that what I needed which is a program that would meet teach me about my body; its physiological processes and my mind; to better understand how to break the negative habits that were holding me back from success.  I also realized I needed the help and support of real professionals, compared to hired staff or volunteers with no science background in nutrition or behavioral coaching.

I Was Guided To The Healthy Transformations Free Info Session

I believe in the law of attraction and confident I was guided to the Healthy Transformations free information session on Eventbrite in October of 2016 which my spouse and I attended.  I was immediately impressed by the knowledge and unique perspectives that each Dr. Breen and Christopher brought to the Healthy Transformation program.  I believed there was hope and that if I could better understand how to eat an anti-inflammatory diet and work on changing the behaviors that weren’t serving me anymore, then I could experience freedom.

When I started the Healthy Transformations program, I was at my highest weight, 225 pounds and experienced many health concerns such as osteoarthritis, heartburn, fatigue, and cravings.  I frequently over consumed food and alcohol, I was quick tempered, irritable, anxious, and experienced mood swings.

Eight months later, I weigh 187 pounds (38 pounds less) and I am no longer complaining about the health or behavioral concerns that I experienced at the start.  My family Doctor is so impressed with my annual physical results that he is asking me what I am doing!

…they Are Tremendous Resources

Dr. Breen and Christopher are tremendous resources and guides to help you along your weight loss and lifestyle management journey.  They have been there for me each step of the way, answering any questions or addressing any concerns I’ve had.  They are both empathetic, non-judgemental, and encouraging.  But most importantly to me they are knowledgeable, they educate me, and they are passionate about their respective subject matters.

Do The Work and Trust The Process

Healthy food
Eating the Healthy Transformations way!

There is so much to learn, so I am happy the program is 12 months long.  I now know time and consistently applying the knowledge gained, and practicing the behavioral skills taught, is how the magic happens.  The process takes dedication and courage.  It’s not sexy…. but it will make you sexy!  The truth is this program will transform you if you show up, do the work, and trust the process.  You can’t fail if you execute on what you learn.  This is something I take comfort in and I celebrate!

How Have I Been Transformed?

How have I been transformed?  Well, I can better self regulate now, and I know how to support my body, so in turn it can support me.  I feel more connected to my food and have developed a new relationship with it. I am curious about foods nutritional value and how it can support or harm my body.  I have a greater respect for my body and listen to what it is telling me.  I also am way more aware of my thoughts and emotions and have greater control over them instead of them controlling me.  I now bring the best of me to whatever situation I am in, and I am more aware and better connected to those and the environment around me.

I hope my experience as a Healthy Transformation student will help you realize IT IS POSSIBLE to achieve greater health and happiness (and as Dr. Breen reminds us muscle mass and range of motion…LOL) if only you commit to take the first steps, everything else will fall into place.

All the best along your learning and weight loss journey.  This is the beginning of the rest of your life!

~ Rochelle Rae

Ketosis, What Is It?

Ketones burn more cleanly, and we have less residue as a consequence of that.

Hi again, there, folks, Dr. Mike Breen here from the Chiropractic Family Care Centre and the Healthy Transformations program. A little video blog today about ketosis. Boy, this is a hot topic in nutrition and has been for the last few years. What is it? Everyone’s heard about the keto diet and without any kind of disparagement, a lot of people don’t know what the keto part means of the keto diet, and how are they supposed to? The keto part refers to ketones, and ketones are the byproduct of fat consumption. When we eat fats, our body, the liver, converts these fats into these energy packets, if you wanna call it that, and these are called ketones. Ketones then travel through the body to all of the cells, the ten trillion cells of our body, and can be used as a source of energy.

Now for the most part, because of our high-carbohydrate or sugar-laden diets, the cells of our body become more adapted to using sugar, or glycogen rather, for energy production, but cells have the capacity to use both sugar, I should say, either sugar or fat. In some cases, they can move back and forth fairly easy if they’re well-trained. But the whole process of the keto diet is to have a higher fat content and thereby get the cells prepared and adapted to the use of fats for energy.

Now an important point here is that ketosis is not the same as ketoacidosis. Some people have heard a little bit about ketoacidosis and how remarkably dangerous it is, and that’s the fact. And yet, ketoacidosis and ketosis are not the same thing. Ketoacidosis occurs when we have, in primarily in diabetics, when we have both high sugar and high ketone levels at exactly the same time, due to the failure of proper insulin production and the inability to drive sugars into the cells. So if you don’t have diabetes and you have normal pancreatic, or insulin function, ketoacidosis just won’t happen from consuming olive oil. So ketosis then is a cellular function whereby we use fats.

What’s the benefit? Well one of the things that’s interesting about ketosis is that the cells actually burn fat more efficiently than they burn carbohydrates. If you can think of it like a car, and that when the body’s actually burning ketones, the amount of exhaust that’s actually produced from the car, which is us, is much less than the exhaust that comes from the burning of carbohydrate, or sugar, or glycogen. Our bodies use sugars fairly, reasonably well, and yet the consequence of that produces free radicals which then leads to inflammatory states and a whole bunch of other things, whereas ketones burn more cleanly and we have less residue as a consequence of that. So that’s one of the reasons why ketosis is valuable.

The other thing that’s quite interesting is that, that I suggested just a moment ago, is that the use of sugar from an engine perspective, leads to an increase of cellular inflammation. It’s a complex relationship between sugar and insulin, and a number of other factors that actually lead to this effective called, chronic low-grade cellular inflammation. When we consume our fats and get into a state of ketosis, that phenomenon goes down to a large extent. So reducing sugars in the diet and increasing fats is a very, very valuable way to improve your health. And so, ketosis then, really just refers to the nature of what energy system the cells are using, and the keto diet is one way to get to that. If you’d like more information about this, please reach out to myself at Or at the Healthy Transformations website, See you soon, bye.

How Do I Help Someone Who Needs to Lose Weight?

Hi folks, Christopher Lawrence with healthytransformations.CA. I did wanna to talk to you about something just a little bit more serious today. I know some of you have friends and family who, you’re worried about, you’re worried about their health problems, you’re worried about inflammation in their body, you’re worried about their weight and it’s hard to talk to them about it. I’ve got a few folks in my family too and it’s hard to talk to them about it. And so I wanted to give you just a couple of tips about how you can talk to people about this. And the most authentic way that I have been able to do this is actually just being straightforward with compassion. So we call it, honesty with compassion. And we always talk about it from a place of concerns.

So I talk about it from the perspective that I care about you a lot. I love you and I’m concerned about your health. You are an influencer in my life. I look to you, you’re part of my support system. You’re part of my village. And when I see what’s happening with you, with your body, I’m concerned, I’m worried. And I wanted to know if we could have a conversation about that. Sometimes they’re going to say no, and if they say no, you say, okay, great, thank you. There’s nothing else for us to talk about and end the conversation, that’s all that you can do. Don’t push it. Nothing, Unless you’re doing an intervention, in which case you should probably have a professional there to do that. But otherwise you kind of come at it from the perspective of just compassion and, and if they say, okay, let’s talk about it, but I’m not going to change anything and talk about it. and stick to a place of facts. It’s like, I, I noticed that you ate three pizzas last night. and I don’t say that to be ridiculous because there are people who do , I noticed that you had three pizzas last night. That’s concerning to me. That’s not healthy. I noticed that there’s been some weight gain , right? So we try to stick to facts and then we talk about the concern and then, and then we make a request, So there’s this kind of really cool thing called nonviolent communication. You can check it out. I’m not going to teach it on this video, but you can check out nonviolent communication. There’s four simple steps to it, and you can even use that as an opportunity to prepare a conversation as well. Christopher Lawrence, healthytransformation.CA. Make sure you take care of your community, folks. Have a good one. Bye bye.

Is Your Health a Curve, or a Rectangle?

Hello, folks, Dr. Mike Breen here, with the Healthy Transformations program, and you’re watching on Myself and Christopher Lawrence run the Healthy Transformations program, which is a program of dietary modification for weight loss and health optimization. And one of the reasons we run the program, is because we’re dealing with a really serious problem in our culture, and that is the reality, and also the sense, that as people get older, that they are bound to suffer from ill health. There is so much chronic disease in our culture in fact, the World Health Organization just identified that 89%, that’s almost nine out of 10 people in Canada, will die of a chronic disease. And what’s important about that, is that chronic diseases don’t take you out in a week, or a month, or a year. They take many, many years before you reach your demise.

So what it really boils down to, is this sense of consistent loss of health. And I’m gonna represent that just in a little graph here if you bear with me. So what we have across the bottom here is age, and what we have on this side is healthfulness. And what happens in our culture, to a very large extent, is people are born, we presume, and hopefully that’s the case, where children have given at least a fighting chance, with high level of health, but then it declines consistently and gradually, over the course of time. So this might represent age 20, and you’re still actually pretty healthy, but there’s 30, there’s 40, there’s 50, and you can see exactly the point. By the time you get to middle age, we’re already suffering, to a very large extent, from ill health.

The principle that we like to put forward, and this is something that is within a lot of scientific literature, this is just not something that’s made up, this is a real phenomenon, and it’s called the rectangularization of health decline, meaning that instead of having a curvilinear health decline, that health decline doesn’t have to be like this. In fact, you can live a life where you start from the same point, and health declines much more slowly than this, you get over to a certain point, and then you have a more rapid loss. So, living a life that’s full and vibrant for a long period of time, getting an infection at a very advanced age, living longer, as you can see down here, but what the important point is, is that all of this stuff here, that shaded area right there, is quality of life. That’s the ability for people to enjoy their life, to travel, to play with grandkids, and to be vibrant throughout their life. It’s something that is absolutely possible, and it can be initiated through proper health patterning, particularly health patterning that is associated with food. We underestimate the power that food has in terms of being able to drive healthfulness, and the Healthy Transformations program does exactly that. So if you’re interested in actually taking a pathway that rectangularizes your health decline, then the Healthy Transformations is the program for you.

A Journey of Discovery

Image of Healthy Transformations - A Journey of Discovery

I’ve been heavy my whole life. I’ve bowed down before the bread and potato gods repeatedly for 50 years. And I’ve paid the price with my health, my energy and my happiness.

When I attended a Healthy Transformations information session, I was intrigued enough to sign up on the spot. I was honestly tired of doing the same things over and over and seeing the same depressing results. I felt like this was my last hope.

Eating In The Box

For the last three months, I’ve been “eating in the box” – a TON of greens and veggies every day, a moderate amount of protein and a general avoidance of the things I used to base my meals around: processed carbs. 

And the results have been worth it! I’ve dropped 30 pounds already, and that made moving easier. I’ve started riding my stationary bike and have racked up over 50 miles, a little at a time. 

I Feel Like I’m Being Rewired

I feel like I’m being rewired: I look forward to eating salad as the centerpiece of my meals. I routinely turn down my husband’s homemade bread – not because I have to, but because I’ve done the math and the satisfaction of eating it isn’t worth trading my success. Last week, I voluntarily consumed a salad with kale in it. Kale. Nature’s misfit toy. A plant so indestructible that even the SNOW can’t kill it.

It Isn’t Just About Following a Meal Plan

The program isn’t just about following a meal plan, though. We also work on modifying the mental patterns that form the habits of a lifetime. I’m learning to:

  1. Name the emotions that used to drive me to eat seconds (or thirds)
  2. Recognize the cues that trigger me to desire unhealthy foods – and change the routine to get the same “payoff” in a healthier way
  3. Redefine words like “treat” or “indulge” to separate them from food

It’s a Year-Long Journey

It’s a year-long journey, which seemed insane at the beginning, but I get it now: the program takes that amount of time to ensure that the new eating behaviours have become the new normal, while at the same time, ensuring we understand cravings, emotional eating, and ways to keep ourselves on track when we stumble or when life gets hard.

The Group Setting Has Been So Helpful

And the group setting has been so helpful: sharing successes reinforces that we can each achieve great things. Every program session begins with the victories we’ve achieved, and I’ve felt so supported by the group when I share mine.

If you’ve been on the fence about making changes, or investing in your health, I’d advise you to embrace the possibilities that Healthy Transformations opens. They aren’t selling quick-fixes to your health, based on dodgy science. 

Healthy Transformations is the real deal! 

Marie Davis is Director of One Day Web Group, an online marketing agency that produces amazing websites, email and digital marketing campaigns. Her go-to salad contains mixed greens, grape tomatoes, cucumber, pumpkin seeds, olive oil and too much vinegar. She still distrusts zombie kale.

My Weight Loss Story

Hello, hello, it’s Christopher Lawrence with the 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,, thanks for tuning in. See ya next month.

Obesity, Weight Loss and Weight Gain

Hello, folks. Dr. Michael Breen here speaking on the website. I just wanted to make some comments, brief ones, about the phenomenon of weight loss and weight gain I guess is part of that. Overweightness and obesity is plaguing the Western, the industrialized, the industrialized world and in fact, it’s plaguing a great deal of the world right now. Data on overweightness and obesity is consistently reporting that greater than 50% of the population in many, many countries is either overweight or obese meaning that if you are of normal weight that you’re actually in the minority which is a very, very unusual kind of consideration. What’s important to note is that overweightness has been mismanaged to a very great extent for a long period of time. A whole model of weight gain or weight loss being the management of calories has been demonstrated to be in fact incorrect. It’s called the energy balance model and it’s been shown to be incorrect at best and in fact harmful at worst in many circumstances. Recidivism which is the rate of weight loss and then gaining weight, weight gain again based upon behaviors is remarkably high and it’s because the model actually doesn’t work. Truly, weight gain is the consequence of inflammatory phenomena that take place in the body. We now see weight gain, overweightness and obesity as actually one of the symptoms of an inflammatory phenomena much like the symptoms of chronic disease, Type 2 diabetes, cardiovascular disease, neurodegenerative disease. These things are all bunched together and weight gain is part of that. In fact, fatty liver disease is now being bunched into this category as well.


So what’s really important for people who are dealing with weight related issues is that they actually get the very best advice that they can on how to manage this stuff and the management is really by an anti-inflammatory dietary program. The Healthy Transformations program that I run along with Christopher Lawrence is really focused on addressing that particular problem. That is what we do. I invite you to stay on this website, look around a little bit. That’s and find out what you can about weight gain, weight loss and whether it relates to your circumstance and then when that’s the case, please reach out to us. We have workshops that we run. We have a few more to do in December here of 2019. Our program starts in January of 2020 and we’ve helped dozens and dozens of people lose weight and lose it for long periods at a time. So  Reach out, we’d be happy to help.


Testimonial from Peter P

“I joined the Healthy Transformations program partly to lose some weight but mostly to help with ongoing health issues, like high blood pressure that I wanted to reduce naturally rather than with prescribed medications. The program, Dr. Breen, and Christopher were very helpful in increasing my knowledge about the effects that what I eat has on my health. Now, I have no doubt about what I should be eating and if I am ever in doubt I know that I can reach out anytime, even after the program, for some additional support. I’m happy to say that I have been able to reduce my weight, my blood pressure, inflammation and the glycemic response in my body, largely due to the Healthy Transformations program. Having this knowledge has greatly impacted my food choices and continues to have positive benefits every day.” ~ Peter P

Do You Know The Glycemic Index?

Hello folks, Dr. Mike Breen here at Just another video blog here about some information that is really important to understand as it relates to using food to drive healthfulness in your life and the principle I’m gonna talk about right now is called the glycemic index. The glycemic index has been around for quite a long time, developed in the 1970s, the University of Toronto, Canadian phenomenon which is quite interesting. And the glycemic index is actually a scale that represents the concentration or the density of sugars that are in carbohydrates. So, the glycemic index does not have anything to do with fats nor does it have anything to do with proteins. It’s a scale that measures the sugar concentration in carbohydrates. It’s a scale that goes from 0 to 100. At the top end of the scale, glucose was given the arbitrary number of 100, and so foods are measured in terms of their sugar density relative to this glycemic index. Now, it’s a very confusing thing if you go to these glycemic sites, and there’s lots and lots of them, you can look up a particular food and it’ll give you the number, the glycemic index. But it doesn’t give you any kind of references to the types of foods that are categorized in the glycemic index.

So, let me do this really quickly. If you can imagine a ladder with a bunch of rungs, maybe five rungs, the bottom rung at the bottom of the glycemic index is the category of vegetables. And then the next rung up the ladder is the category of fruits and then the next rung up is the category of legumes. The next rung up from that is the category of grains and the next rung up from that is the category of starches. So generally speaking, there’s overlap that exists between these groups to a certain extent, but for the most part that’s the orientation of the glycemic index. So, the lowest foods on the glycemic index fit into the green leafy vegetables and other forms of vegetables, the non-starchy vegetables. The next group up would be the fruits and as I said the legumes, the grains, and the starches.

What’s happened in our culture is that a significant amount of dietary patterning has lead to the consumption of very high-density carbohydrates, so the starches like potatoes and like rice and the grains which is all forms of bread and pasta. And these kinds of foods represent the bulk of the carbohydrates that are consumed. Then, if we see that in fact these are the high-density sugars, we wonder why in fact we have issues with blood sugar regulation in our culture and the answer is right in front of us. Because the majority of the foods that we eat are very, very high in the glycemic index. So, the Healthy Transformation’s program takes the opposite approach. We shift the consumption to the bottom end of those ladders to the bottom two rows, the vegetables and the fruits. And simply by emphasizing those foods as the primary volume that you consume, you control a whole bunch of stuff, particularly blood sugars. And then secondarily to that, control inflammation by way of reducing insulin production. It’s really quite remarkable., look us up. You might be interested in coming to the workshops if they’re available or reaching out to Christopher Lawrence or myself. We’d be happy to meet with you.