Meet Lynne

Barbara Lloyd did an amazing job of helping me to turn my life around!
Knowing I had heart disease and needing to make changes, I reached out to Barb to learn about her services.

 
I was quite skeptical at first, but three cardiac stent implants and a diabetes diagnosis later, I am now a non-smoker, I eat vegetables and work out almost daily. I have a new, positive outlook about taking care of myself. I wouldn’t have gotten here without Barb. I will be following, and working with Barb again!! I would recommend Barb Lloyd to anyone who is looking for help to fine tune their health. Her knowledge, care and intuition is amazing!


Thank you, thank you, thank you Barb!


Lynne H. 

Meet Dina

After having 2 daughters and losing my marriage, I gained a lot of weight. Troubled with depression and low in self confidence, I could not sustain any weight loss efforts.

During Barb's 12-week health transformation program, I learned so much! I knew that losing weight was about more than calories in and calories out because I was not a big eater. Understanding about the impact of certain foods as well as what stress does for weight loss efforts was a true revelation. I ended up losing 18 lbs, my energy increased and my mood was much more positive. The weekly discussions allowed me to evaluate aspects of my life that are underserved in an effort to become nourished in all areas. 

 

With Barb on my team, transformation occurred. I am an empowered woman with a positive outlook, continuing the transformation journey. I feel I have a solid foundation for ongoing change because of Barb's authentic support, education and influence. My friends, family and colleagues have noticed a big change in me and I feel like I can once again smile from my heart. 

 

Dina M.

Tel: 289-338-6692    blloyd@healthtransformationsnow.com 

Mount Albert, Ontario, Canada  L0G 1M0

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January 2, 2018

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'Nighty night' to sleeping through the night...

January 31, 2018

 

 

 

Have you said 'nighty night' to sleeping through the night?

 

Are you feeling exhausted or “running on stress hormones” all day?

 

Do not fear, I have some great tips (and an amazing recipe) for you!

 

The science of sleep is fascinating, complicated and growing.

 

Even though sleep is a daily thing for all of us, we are just now really understanding all of the ways that is supports our health (and how not getting it negatively affects our health!) 

 

Lack of sleep affects just about everything in your body and mind.  People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; it also produces effects like slower metabolism, weight gain, hormone imbalance, and inflammation.  And let's not forget the impact lack of sleep can have on moods, memory and decision-making skills.

 

Do you know that lack of sleep may even negate the health benefits of your exercise program? (Gasp!) Do you know that a poor night's sleep is worse for your body than eating junk food all day? (Ugh!) Yes, this is sad, but true. 

 

So why is this the case?  Let's establish the three main purposes of sleep:

 

Knowing this it's easy to see the three main purposes of sleep:

 

 

  • To restore our body and mind.  Our bodies repair, grow and even “detoxify” our brains while we sleep.​​​

 

  • To improve our brain's ability to learn and remember things, technically known as “synaptic plasticity”. It is at this time that we transfer our short term memories of the day into long term memories.​​​

 

 

  • To conserve some energy so we're not just actively “out and about” 24/7.

 

 

 

 

  • Do you know how much sleep adults need?  It's less than your growing kids need but you may be surprised that it's recommended that all adults get 7 - 9 hours a night.  For real!

     

    Try not to skimp! 

     

    (Don't worry, I have you covered with a bunch of actionable tips below.)

     

    Tips for better sleep:

  • The biggest tip is definitely to try to get yourself into a consistent sleep schedule.  Make it a priority and you're more likely to achieve it.  This means turning off your lights 8 hours before your alarm goes off.  Seven. Days. A. Week.  I know weekends can easily throw this off but by making sleep a priority for a few weeks your body and mind will adjust and thank you for it.

  • Balance your blood sugar throughout the day.  You know, eat less refined sugar and processed foods and more whole foods (full of blood-sugar-balancing fiber).  Choose the whole orange instead of the juice (or orange-flavoured snack).  Make sure you're getting some protein every time you eat. Incorporate healthy fats as well to keep you blood sugar in the healthy zone, where you feel satisfied, energetic and happy!

  • During the day get some sunshine and exercise.  These things tell your body it's daytime; time for being productive, active and alert.  By doing this during the day it will help you wind down more easily in the evening.

  • Cut off your caffeine  intake after 2pm.  Yes, this includes your beloved chai latte.  Both caffeine and added sugar can keep your mind a bit more active than you want it to be come evening. (HINT: I have a great caffeine-free chai latte recipe for you below!).

  • Have a relaxing bedtime routine that starts 1 hour before your “lights out” time (that is 8 - 10 hours before your alarm is set to go off).  This would include dimming your artificial lights, nixing screen time and perhaps reading an (actual, not “e”) book or having a bath.

 

 

 

 

 

 

 

 

 

 

 

 

So how many of these tips can you start implementing today?

 

 

Recipe (Caffeine-free latte for your afternoon “coffee break”): Caffeine-Free Chai Latte

 

Serves 1-2

 

1 bag of rooibos chai tea (rooibos is naturally caffeine-free)

2 cups of boiling water

1 tablespoon tahini

1 tablespoon almond butter (creamy is preferred)

2 dates (optional)

 

Cover the teabag and dates (if using) with 2 cups of boiling water and steep for a few minutes.

 

Discard the tea bag & place tea, soaked dates, tahini & almond butter into a blender.

 

Blend until creamy.

 

Serve and Enjoy!

 

Tip:  You can try this with other nut or seed butters to see which flavour combination you like the best.  Cashew butter anyone?

 

 

 

 

References:

 

http://www.thepaleomom.com/gotobed/

 

http://www.precisionnutrition.com/hacking-sleep

 

 

 

 

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