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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Three Ways to Avoid Overeating at Meals

January 9, 2018

 

 

Sometimes those holiday feasts are just amazing.

 

And it's not just the abundance of delicious food but also the people, the decorations, and the ambiance.

 

It's just way too easy (and common) to indulge on those days.

 

But it doesn't always stop there.

 

Sometimes we overeat on regular days.  Or at regular meals.  Or All. The. Time.

 

Here are three tips to avoid overeating at meals.

 

(Psst, turn these into habits and ditch the willpower!)

 

                         

Tip #1: Start with Some Water

 

 

 When your stomach is growling and you smell amazingly delicious food it's too easy to fill a plate (or grab some samples with your bare hands) and dive into the food.

 

But did you know that it's possible to sometimes confuse the feeling of thirst with that of hunger?  Your stomach may actually be craving a big glass of water rather than a feast.

 

Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten.  And this super-simple tip may even help with weight loss (...just sayin').

 

Not only will the water start to fill up your stomach before you get to the buffet, leaving less room for the feast but drinking enough water has been shown to slightly increase your metabolism.

 

Win-win!

 

 

Tip #2: Try Eating “Mindfully”

 

 

You've heard of mindfulness but have you applied that to your eating habits?

 

This can totally help you avoid overeating as well as having the added bonus of helping your digestion.

 

Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment being mindful when you eat helps to focus your attention on your meal.

 

Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savouring every mouthful.  Notice and appreciate the smell, taste and texture.  Breathe.

 

This can help prevent overeating because eating slower often means eating less.  

 

When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full.

 

So take your time, pay attention to your food and enjoy every bite.

 

Bonus points: Eat at a table (not in front of the screen), off of a small plate, and put your fork down between bites.

 

                               

Tip #3: Start with the Salad

 

 

You may be yearning for that rich, creamy main dish.

 

But don't start there.

 

(Don't worry, you can have some...just after you've eaten your salad).

 

Veggies are a great way to start any meal because they're full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons: fiber and water.

 

Fiber and water are known to help fill you up and make you feel fuller.  They're “satiating”.

 

And these secret weapons are great to have on your side when you're about to indulge in a large meal.

 

                                         

 

 

Summary:

 

Have your glass of water, eat mindfully, and start with your salad to help avoid overeating at meals.

 

 

 

Recipe (Water): Tasty (and beautiful) Pre-Meal Water Ideas 

 

If you're not much of a plain water drinker or need your water to

be more appealing to your senses here are five delicious (and

beautiful looking) fruit combos to add to your large glass of water:

  • Slices of lemon & ginger

  • Slices of strawberries & orange

  • Slices of apple & a cinnamon stick

  • Chopped pineapple & mango

  • Blueberries & raspberries

 

Tip: You can buy a bag (or several bags) of frozen chopped fruit and throw

those into your cup, thermos, or uber-cool mason jar in the morning.  They're

already washed and cut and will help keep your water colder longer.

 

References:

 

https://authoritynutrition.com/7-health-benefits-of-water/

 

http://summertomato.com/the-science-behind-mindful-eating-what-happens-to-your-body-during-a-mindful-meal

 

 

 

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