Herbal One Milton

03/17/2026

03/17/2026

Happy St. Patrick's Day!

03/11/2026

Setting a goal weight and assigning a goal date is an exciting moment but if you do not align your priorities and actions with it, you might as well be making a wish. ⁠
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Vision boards are a collection of images or objects arranged in a way to help you manifest your goals. This is an effective tool because it is a visual reminder of your intentions and will help shape your thoughts and actions. ⁠
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They can be physical or digital boards depending on your preference.⁠ ⁠One advantage to digital boards is that you can undo your work if you’re not happy with it. You can also resize your images and quotes to make everything fit exactly how you envision it.⁠
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Vision boards are a constant reminder of what your priorities are. This is an effective tool to get to know yourself a little better by clarifying what it is you want. Vision boards are similar to journaling in this way. Some people find it easier to set their goals and visualize what they want by writing everything down. But vision boards are perfect for people who prefer a visual representation of that same purpose.⁠
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When you create your vision board, you can also leave some areas blank to make room for what you want. You’re always growing as a person. It makes sense that you will have new goals develop over time. ⁠
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Without a clear vision, it's hard to direct your efforts in ways that serve your goals. Don't be afraid to visualize your destination. Don't let past mistakes prevent you from building the life of your dreams. ⁠
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What goal(s) are you pursuing?

03/10/2026

Chicken Lasagna

Serves 6
1 serving = 1 protein, 1 starch, 1 veg, 1 condiment, 1 dairy

Ingredients:
16.8 oz chicken, cooked measurement
6 oven-ready lasagna noodles
1 cup celery, diced
1 cup onion, diced
1 cup mushrooms, diced
2 cups spinach
1 1/2 cups 1% cottage cheese
3 oz mozzarella cheese, shredded
1 1/2 cups light alfredo sauce (Less than 40 calories, 400 mg sodium per 1/4 cup)
Garlic and black pepper , to preference

Directions:
Preheat oven to 400F. Combine chicken, veggies, spices and alfredo sauce in a large bowl and mix until evenly coated. Spray casserole dish with non-fat cooking spray. Layer 3 noodles. Spread 1/2 chicken filling over noodles and then layer remaining 3 noodles. Spread the remaining chicken filling and top with cottage cheese and mozzarella. Cover and bake for 20 minutes. Uncover and bake for an additional 10 minutes or until cheese is melted and browned to preference. Divide into 6 equal portions and enjoy.

03/10/2026

Five Ingredient Lemon Feta Chicken

SERVINGS: 8
Serving Size: 4 oz
Each Serving: 1 protein, 1/5 dairy

2 lbs. boneless skinless chicken breasts
1/4 cup lemon juice, divided
1 tbsp dried oregano, divided
1 Pepper to taste
3 ounces crumbled reduced fat feta cheese
3 tbsp chopped green onion

Directions

Preheat the oven 350°F. Spray a glass baking dish with cooking spray.
Place the chicken breasts in the dish and drizzle with half of the lemon juice. Season with salt and pepper. Sprinkle the cheese and green onions on top. Drizzle with remaining lemon jui
ce and sprinkle with oregano.
Cover with foil and bake for 45-60 minutes until cooked through.

03/10/2026

You ate healthy, hydrated and prioritized exercise all week. You were feeling really positive about your healthy lifestyle and you were excited to measure your progress. ⁠
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However, you stepped on the scale and to your immense disappointment it didn't reflect your efforts. In fact, it moved in the opposite direction! You felt deflated and angry and decided to throw in the towel. This frustration led you to order pizza and drink a bottle of wine followed by self-loathing, embarrassment, and resentment.⁠
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Sound familiar?⁠
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Quite often, we seek positive reinforcement from the scale and our motivation plummets when we are not instantly rewarded for our healthy choices. We feel helpless and our efforts seem futile. So instead of continuing to practice healthy habits we revert to old patterns and choose foods and beverages that do not align with our health goals - Not because we want to gain weight but because we want to regain CONTROL. ⁠
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Here are some tips to help you acknowledge your disappointment without sabotaging your efforts the next time that the scale is not serving you on your weight loss journey.⁠
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Be patient! Your healthy efforts will pay off but it may not happen on the timeline that you envision for yourself. Trust that your consistency will promote results if you keep going. ⁠
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Take a scale holiday! The scale should not make or break your day. If you notice that the scale is impacting your mood and sense of self-worth you will benefit from focusing on other measures of progress. For example, clothing fitting more comfortable, increased stamina or mobility, improved sleep or skin complexion etc. ⁠
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Enjoy the journey! If you are fixating on the finish line then you may be approaching your weight loss with too many restrictions. Implementing unrealistic food rules can leave you feeling deprived and can lead to binge episodes. Instead, we recommend planning your menu in advance so that you can enjoy your favorite foods without guilt or shame. ⁠
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Message me to learn more about our lifestyle-based weight management approach or to book a free consultation.

03/04/2026

5 Signs You May Be Eating Out of Boredom—and How to Break the Habit

These habits could be silently sabotaging your health goals.

1. You eat when you're not hungry - Do you ever find yourself staring into an open fridge or rummaging through your pantry to find something that looks good? If you do this when you're not actually hungry, this could be a sign of boredom eating.

2. You're always eating in front of a screen - Dinner in front of the TV can lead to mindless eating-causing us to eat in excess if we aren't paying attention.

3. You are not sleeping enough - Lack of sleep can cause us to grab more snacks, especially in the afternoon as sleep-deprived hunger kicks into high gear. Poor sleep quality may negatively affect our waistlines

4. You're eating an hour or two after a meal -A healthy meal should keep you full for at least a couple of hours, and snacking between meals can often be a sign of boredom eating. Snacking right after a meal may also may mean that your meal wasn't big enough or didn't have enough satisfying foods, so if you're hungry go ahead and eat a snack.

5. You're eating alone - Eating alone is associated with a greater risk for metabolic syndrome. Eating alone more often impacts the quality of our diets.

03/03/2026

Crustless Asparagus Quiche

Yield: 8 servings | Serving Size: 1 slice

Each serving: 1/2 protein, 1/4 dairy, 1 vegetable, 1 condiment (optional)

Ingredients

2 cups sliced asparagus
6 egg whites
2 whole eggs
1/3 cup diced onion
1/2 cup (low-fat) feta cheese, optional parmesan cheese
1/2 cup diced/sliced tomatoes
1/4 teaspoon black pepper
Kosher or sea salt to taste
Directions

Preheat oven to 350 degrees.

Combine all ingredients in a medium mixing bowl and pour into a quiche pan or 9-inch glass pie plate.

Bake at 350° for approximately 45 minutes or until filling is set.

03/03/2026

You can too!

Herbal One Milton
milton@herbalone.com
905-878-1123

02/28/2026

Twice-Baked Potatoes
Serves 4
1 Serving = 1 starch, 1 dairy

Ingredients:
2 - 200g small potatoes
1 cup cottage cheese
2 stalks green onions, diced
4 tsp real bacon bits - optional
2 oz cheddar cheese, shredded

Directions:
Preheat oven to 450F. Pierce potatoes with a fork. Bake potatoes for 20 minutes on wire rack. Remove from heat and let cool until potatoes can be handled. Cut potatoes in half, keeping skin in tact. Scoop out potato flesh and mix with cottage cheese in a bowl. Return mashed potato to skin and season with black pepper. Top each potato half with 1/2 oz cheese and 1 tsp real bacon bits and garnish with green onion. Return to oven and bake for 10 minutes (until potato browns slightly and cheese melts).