Herbal One Weight Loss Courtice

11/17/2025

Stuff Your Stocking Event From November 22 to 30th!

11/17/2025

11/17/2025

Try Meal Prepping

Preparing a bunch of meals ahead of time may not seem exciting. But having pre-portioned meals ready to go can help you stay on track with your diet, and make it easy for you to make healthy choices. Spend some time researching recipes, and then devote a few hours each week to making sure that you have a range of options ready to go.

11/17/2025

Chair squat

Bodyweight squats could improve the strength and function of your muscles, tendons, and bones, which can help reduce your risk of injury and make everyday movements easier.

Starting with a chair underneath will help you master proper form.

Directions:
Stand in front of the chair with your feet shoulder-width apart, toes pointed slightly out.
Hinge at your hips and bend your knees, then lower back and down until your bottom touches the chair. Allow your arms to extend out in front of you.
Push up through your heels and return to the starting position.

11/17/2025

Chicken Thighs with Lemon, Garlic, and Olives
Serves 6, 1 protein, 1 starch, 1/2 vegetable, 1 fat

Ingredients
6 bone-in, skin-on chicken thighs
1 1/2 teaspoons dried Greek oregano
1 1/2 teaspoons salt, or to taste
1 teaspoon freshly ground black pepper
1 teaspoon Greek seasoning blend
1/2 teaspoon sweet paprika
2 tablespoons olive oil
2 tablespoons unsalted butter
2 cloves garlic, minced
1/4 cup lemon juice
1/4 cup orange juice
1 tablespoon grainy mustard
1 1/2 pounds baby yellow potatoes, quartered
1/2 cup halved Castelvetrano olives
1/2 cup sweety drop peppers

Directions
Preheat the oven to 425 degrees F (220 degrees C).

Pat chicken thighs dry. Season evenly with oregano, salt, pepper, Greek seasoning, and paprika.

Heat olive oil and butter in a large cast iron skillet over medium-high heat. Add chicken thighs skin side down, and sear until golden brown and crisp, 6 to 8 minutes. Flip and cook 3 to 4 minutes on the other side.

Add garlic and sauté just until fragrant, about 30 seconds.

Whisk together lemon juice, orange juice, and mustard. Pour over chicken. Add potatoes, olives, and sweety drop peppers, tossing gently to coat in the sauce.

Roast in the same skillet, uncovered, in the preheated oven until potatoes are tender and chicken juices run clear, 25 to 30 minutes. An instant read thermometer inserted near the center of chicken should read 165 degrees F (74 degrees C). Serve immediately.

11/16/2025

Do you have sore muscles in your legs?

To recover sore leg muscles, prioritize hydration, protein-rich meals, gentle movement, and massage techniques. These strategies help reduce inflammation, improve circulation, and accelerate healing.

Here’s a detailed breakdown of the most effective recovery methods:

🥤 Hydration Is Key
✅Drink water before, during, and after exercise to support circulation and flush out waste products.
✅Aim for 9–13 cups of fluids daily, adjusting for workout intensity and climate.

🍽️ Nutrition for Muscle Repair
✅Protein intake should be around 1.4–2.0 g/kg of body weight per day to support muscle recovery.
✅ Pair protein with complex carbohydrates (e.g., oats, rice, sweet potatoes) to replenish glycogen stores.
✅ A post-workout meal within2 hours can enhance recovery, though total daily intake matters most.

🧘‍♀️ Active Recovery
✅Gentle movement the day after leg workouts—like brisk walking, swimming, or light cycling—boosts blood flow and reduces soreness.
✅Avoid high-intensity cardio immediately after heavy lifting.

💆 Massage & Foam Rolling
✅Foam rolling for 10–15 minutes can ease tension in quads, hamstrings, and glutes.
✅Massage (even self-massage) within 2 hours of exercise may reduce fatigue and stiffness.

🌡️ Temperature Therapy
✅Ice baths or cold compresses help reduce inflammation in the first 48 hours.
✅Heat therapy (e.g., warm baths, heating pads) improves flexibility and blood flow, especially if applied soon after exercise.

🧦 Compression Garments
✅Wearing compression socks or tights for 24 hours post-workout may reduce swelling and improve recovery, especially for frequent exercisers.

💤 Sleep & Rest
✅Quality sleep is essential for muscle repair. Aim for 7–9 hours per night.
✅Avoid overtraining—give sore muscles 48–72 hours before targeting them again.

If soreness persists beyond a few days or worsens, it may signal strain or injury. In that case, rest and consult a professional.

11/16/2025

You can lose weight through exercise alone, but it's significantly harder and less efficient than combining it with dietary changes. Most experts agree that diet plays a larger role in creating the calorie deficit needed for fat loss.

🔥 The Science Behind It

To lose weight, you need to burn more calories than you consume—this is called a caloric deficit. Exercise helps by increasing your energy expenditure, but:

✅Exercise alone requires a lot of time: Research shows you’d need to exercise around 300 minutes per week (about 40–60 minutes daily) to see meaningful fat loss without changing your diet.
✅Your body compensates: After intense workouts, your metabolism may slow slightly, and hunger hormones like ghrelin can increase, making you eat more.
✅Reward eating is common: Many people overestimate how many calories they burn and "treat" themselves post-workout, unintentionally erasing the deficit.

🏋️‍♀️ What Does Work with Exercise Alone?

✅Strength training: Lifting weights 3+ times per week can reduce body fat by ~1.4% over 5 months—even without cardio—if you maintain a calorie deficit.
✅High-effort compound movements (like squats, deadlifts, presses) increase post-exercise calorie burn for up to 48 hours.
✅Consistency is key: People who train regularly (3+ days/week) lose more fat than those with sporadic routines.

🧠 Bottom Line

✅Exercise alone can work, but it’s inefficient unless paired with mindful eating.
✅Combining exercise + nutrition is the most effective and sustainable strategy.

11/16/2025

Grilled Veggie Skewers
Serves 6, 1/2 protein, 1/2 vegetable, 1 fat

Ingredients
1/3 cup extra-virgin olive oil
1/4 cup red wine vinegar
1 tablespoon Dijon mustard
1 clove garlic, minced
1 teaspoon dried oregano
12 cherry or grape tomatoes
1 small red onion, quartered, then cut in half to make 1-inch pieces
1 medium yellow bell pepper, stemmed, seeded, and cut into 1-inch pieces
2 medium zucchini, sliced into 3/4-inch-thick rounds
12 fresh mini mozzarella balls (about 4 ounces)
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Neutral oil, for brushing grill grates
1 cup fresh basil leaves, torn

Method
Prepare the marinade:
Meanwhile, in a large bowl, whisk together the oil, vinegar, mustard, garlic, and oregano. Add the tomatoes, onion, bell pepper, zucchini, and mozzarella and toss gently to coat. Let marinate at room temperature for at least 20 minutes or until the grill is ready.

Preheat the grill:
While the veggies are marinating, prepare your grill for medium-high heat, 400º to 450ºF.

If using a gas grill, light the burners and allow to preheat for 15 to 20 minutes.

Assemble the skewers:
Remove the vegetables from the marinade, leaving the mozzarella behind to continue to marinate. Tap off any excess marinade from the vegetables and thread them evenly onto the skewers. Lay the skewers on a baking sheet and season with the salt and pepper.

Grill:
Brush the grill grates lightly with neutral oil and add the vegetable skewers.

Grill, covered, turning occasionally, until the vegetables are lightly charred and just fork tender, 6 to 10 minutes.

Finish and serve:
Remove the skewers from the grill. When cool enough to touch, add the marinated mozzarella balls, placing 2 on the end of each skewer. Serve the skewers garnished with the fresh basil and drizzled with the remaining marinade.

Cooled skewers can be stored in an airtight container in the refrigerator for up to 3 days.