Herbal One Weight Management - Kamloops

Herbal One Weight Management - Kamloops Herbal One offers personalized weight management programs utilizing one-on-one support, grocery store foods, and exclusive herbal supplements.

Herbal One offers personalized weight loss programs designed by a a Registered Nutritionist. Clients learn proper dietary habits and compliment their program with herbal supplements to suit individual needs. Each centre has trained Personal Coaches that provide one-on-one nutritional coaching for ongoing support throughout the program. Our approach also includes stabilization and maintenance, which are designed to teach the client how to maintain their desired weight and achieve long term success.

We’re in the last stretch of December ... don’t check out now. 👀It might not seem like it, but these final days COUNT!In...
12/22/2025

We’re in the last stretch of December ... don’t check out now. 👀

It might not seem like it, but these final days COUNT!

Instead of falling into an all-or-nothing mindset, I want to encourage you to stay intentional through the holidays.

🍪 Enjoy festive treats in moderation
🥗 Prep healthy options for meal convenience
🍷 Notice emotional or stress eating patterns

Reminder...

❌ One meal doesn’t erase your efforts.

❌ One unstructured day doesn’t mean you failed.

✅ Reset. Recommit. Repeat. 🙌

I’m cheering you on every step of the way. 🎉

Spinach Dip Serves 4 1 Serving = 1 dairy, 1 fatIngredients:1 cup cottage cheese1 cup frozen chopped spinach, thawed/dr...
12/19/2025



Spinach Dip
Serves 4
1 Serving = 1 dairy, 1 fat

Ingredients:
1 cup cottage cheese
1 cup frozen chopped spinach, thawed/drained
1 tbsp roasted garlic
1 oz fresh shredded Parmesan
1 oz feta
1 tbsp + 1 tsp olive oil

Directions:
Preheat oven to 350F. Combine ingredients in an oven-safe baking dish. Bake for 25 minutes. Stir. Divide into four equal portions and serve warm with fresh vegetables and/or crackers. Enjoy!

Many people believe that holiday weight gain is inevitable, but the simple act of checking your weight regularly during ...
12/17/2025

Many people believe that holiday weight gain is inevitable, but the simple act of checking your weight regularly during the holiday season may be all you need to prevent the scale from creeping upward.

Remember, it’s far easier to prevent weight gain than it is to take it off after weeks of indulgence.

Set goals, even if that goal is simply maintaining your current weight rather than attempting to lose weight over the holidays. 🎯

However, placing weight loss efforts on hold does not mean indulging every craving or allowing portions to grow astronomically.

Plan your menu in advance so you can enjoy treats in moderation while still allowing room for festive foods.

Most importantly, continue to meet with me for accountability and support. Even if weight loss is not your focus, your coaching sessions remain an important part of your self-care plan during the holidays.

Coaching time is a space to vent holiday frustrations, talk through fears and anxieties, and intentionally carve out time for you... something that often gets pushed aside this time of year.

I will help calm your fears and set realistic goals and expectations so you can move through the holidays with confidence and arrive in the new year feeling calm, balanced, and supported.

I am currently accepting new clients. Join in Dec and earn 4 weeks free. ✨✨✨✨

Healthy Holiday Tip! From my experience, temptation creeps into the minds of people who are hungry, not satisfied. So, f...
12/17/2025

Healthy Holiday Tip!

From my experience, temptation creeps into the minds of people who are hungry, not satisfied.

So, fight back with your best weapon — preparation!⁠
⁠
⁠Prep fruit and veggies so that they are a quick and convenient snack option. People tend to reach for crackers, chips or baked goods because they are easy. I suggest having produce ready to grab so if hunger strikes you have a low-calorie, high-fiber option to snack on.

Prioritizing protein can help provide appetite control and lower daily caloric intake. Some quick sources include cottage cheese, eggs, Greek yogurt, chick peas, and protein bars/shakes.

Finally, don't beat yourself up if you slip.

Rather than feeling guilty about poor food choices, remember how they make you feel.

When you begin to associate unhealthy food choices with unpleasant emotions or physical symptoms, you will feel less tempted the next time that you are presented with the opportunity to splurge.

"Mindfulness is a pause - the space between stimulus and response: that's where choice lies." Tara BrachLearning to paus...
12/16/2025

"Mindfulness is a pause - the space between stimulus and response: that's where choice lies." Tara Brach

Learning to pause rather than caving to impulse will help promote mindfulness when making food selections.

Here are some best practices to support your healthy efforts:

🚗 Avoid eating while driving or while distracted by TV or other devices. 📱

⏰️ Wait 20 minutes after meals before considering going back for a second helping.

🍫 Edit your space to keep problematic foods out of sight.

⏸️ Do you practice the pause?

Or

Does your holiday diet sound like the one below? 👇

If something happens once, it's a MISTAKE. If it happens a second time, it is a CHOICE, and if it happens a third time, ...
12/15/2025

If something happens once, it's a MISTAKE. If it happens a second time, it is a CHOICE, and if it happens a third time, it is a PATTERN.

Unfortunately, old habits die hard because they are established learned behaviors and can be performed easily (often without thought). When you are feeling tired or overwhelmed, automatic responses always override good intentions.

This doesn't mean that you can't form new habits, but it will take patience, consistency, and self-awareness.

Are you in the habit of letting yourself off the hook?
🍟🍕🌮🍫🍭🧁🍸🍾🍻

Are you excusing or ignoring poor food decisions?

Look for the pattern and break the cycle. ⛓️ 💥

Remember, we repeat what we don't repair.

I am here to help!

This is your gentle holiday reminder that "old ways will not open new doors". I understand the temptation to slip back i...
12/13/2025

This is your gentle holiday reminder that "old ways will not open new doors".

I understand the temptation to slip back into old patterns when stress levels rise and schedules constrict.

But, remember, it is unlikely that you will maintain your weight by reverting to old behaviors.

For many, old habits were the recipe for weight gain!

It's completely fine to treat yourself, but make it a CHOICE, not a CHEAT.

Are you ready to change your relationship with food and ditch the diet?

Are you tired of your all-or-nothing mindset sabotaging your efforts?

Message me to book a free consultation.

Waiting until January 1st to practice healthy habits is the very definition of an all-or-nothing mindset. This is your g...
12/12/2025

Waiting until January 1st to practice healthy habits is the very definition of an all-or-nothing mindset.

This is your gentle reminder to embrace perseverance rather than perfection this holiday season.

Holidays bring family and friends together to celebrate traditions and spread good cheer.

They also bring many opportunities for socializing, eating, and drinking.

It's perfectly okay to treat yourself once in awhile but make it a CHOICE not a CHEAT.

Although you may not control every holiday moment, you can control how you respond and the choices you make when faced with temptation.

Enjoy the holiday season with your family but don't ignore all of your healthy habits in the name of merriment. We all know that binge episodes and moments of sheer indulgence rarely leave us feeling joyful.

✨ 🎄Healthy for the Holidays ✨🧑‍🎄
12/12/2025

✨ 🎄Healthy for the Holidays ✨🧑‍🎄

✨ Festive Protein Shake Roundup! ✨’Tis the season for healthy, high-protein holiday flavours, without the sugar crash.He...
12/12/2025

✨ Festive Protein Shake Roundup! ✨

’Tis the season for healthy, high-protein holiday flavours, without the sugar crash.

Here are THREE crave-worthy shakes you can make with your Herbal One protein this week:

Gingerbread Protein Shake 🤎💪
Serves 1 = 1 protein or 1 one choice

Ingredients:
1/4 tsp cinnamon
1/4 tsp ground ginger
Sprinkle nutmeg
1 package Herbal One Vanilla Bean protein powder
1 cup cold brewed coffee

Directions:
Blend coffee, ginger, ice cubes, and protein powder until smooth. Garnish with cinnamon and nutmeg.

Creamy Cranberry Protein Smoothie 🎄
Serves 1 = 1 protein (or 1 one choice), 1 fruit

Ingredients:
1 package Creamy Berry Herbal One protein
1 cup frozen cranberries
8-12 oz water

Directions:
Blend ingredients until smooth! Enjoy this festive spin on your morning shake.

Optional - garnish with mint leaves.

Peppermint Mocha 🍫 🌿
Serves 1 = 1 protein (or 1 one choice), 1 fruit

Ingredients:
1 package Herbal One Vanilla Protein powder
1 cup cold brewed coffee
1/2 frozen banana
1 tsp peppermint extract

Directions:
Blend ingredients until smooth. Enjoy!

Optional - garnish with 15g Light Whipped Cream (30 calories, 2g sugar per 15g)

💬 Which one are you trying first?

Holiday baking is a festive highlight for many, but it can easily hinder weight loss efforts. However, by carefully sele...
12/12/2025

Holiday baking is a festive highlight for many, but it can easily hinder weight loss efforts. However, by carefully selecting ingredients you can still enjoy this seasonal pastime without sabotaging your healthy lifestyle. ⁠

Here are some simple swaps to cut calories and fat so that you can enjoy your festive baking traditions while continuing to work towards your health goals.
⁠
Add sweetness and moisture while boosting vitamin C and fiber by substituting unsweetened applesauce for butter or oil (1:1 ratio).⁠
⁠
Slash calories by substituting a calorie-free sweetener for sugar. One of my personal favorites is Swerve (1:1 ratio) as it tastes just like sugar and doesn't have the bitter aftertaste or digestive discomfort of other sweeteners. ⁠
⁠
Pureed black beans add protein and fiber, and they can be used instead of white flour in brownie recipes (1:1 ratio).
⁠
Many baking recipes call for peanuts or peanut butter, which drastically increases the fat and calories. Powdered peanut butter is made by removing the oil and water from peanuts and thus has 85 percent less fat calories than traditional peanut butter. ⁠
⁠
Another swap to reduce the caloric burden of oil in recipes is substituting canned pumpkin (1:1 ratio). Pumpkin is a good source of potassium, vitamin C, fiber and antioxidants.⁠
⁠
By swapping in half of a tablespoon of avocado for one tablespoon of butter, you can cut the fat and calorie content significantly while still enjoying a rich, creamy texture.⁠
⁠
Use these simple swaps to level up your baking game this holiday season without falling off track with your healthy eating habits. ⁠

Save this post for easy reference. 👇
⁠

Address

202-450 Lansdowne Street
Kamloops, BC
V2C1Y3

Opening Hours

Monday 9am - 5pm
Wednesday 9am - 5pm
Friday 9am - 5pm
Saturday 10am - 2pm

Telephone

+12503728400

Website

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