Herbal One Milton

04/29/2026

Eat Green!⁠
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From my experience, most people do not buy enough produce when grocery shopping.⁠
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You should be consuming at least 4-6 servings of vegetables daily so you need to be realistic about how much produce you put into your cart. An easy rule of thumb is that produce should fill up at least one third of your grocery cart.⁠
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A simple way to increase your vegetable consumption is to add vegetables to every meal rather than trying to fit them all in at the end of the day. It will help fill you up while boosting fiber and antioxidant values at mealtimes.
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What is your favorite recipe to sneak extra veggies into your diet?

04/25/2026

Meal Prep Breakfast Sandwiches
Makes 6

1 sandwich = 1 protein | 1 starch | 1 dairy
Ingredients:
6 eggs
12 slices PC Naturally Smoked Fully Cooked Bacon (80 calories, 135mg sodium, 6g protein per 2 slices)
6 slices cheese (80 calories, 140mg sodium, 5g protein per slice)
6 Blue Menu Whole Wheat English Muffins (130 calories, 23g carbs, 4g fibre, 150mg sodium per muffin)

Suggested - Use Griddle Egg Ring Tray to speed up assembly and ensure round shape.

Directions:
Spray large skillet with nonfat cooking spray. Place egg ring tray on skillet. Crack an egg into each ring. Cook until set. Remove the ring tray and flip the eggs to set the other side. Assemble each breakfast sandwich with 1 slice of cheese, 2 slices of bacon, and 1 egg per muffin. Wrap in parchment paper and transfer to freezer bag. Freeze for up to one month.

To reheat:
Thaw in fridge overnight, for best results. Remove paper and wrap sandwich in a paper towel. Microwave for 40 seconds. Flip the sandwich over and microwave for 30 seconds. You can also reheat the sandwiches in the oven at 350 degrees for about 10-15 minutes, or in a toaster oven.

04/23/2026

Choosing not to record in your food diary is like going on a shopping spree without checking your finances first. ⁠
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Every food choice that you make is either a deposit or a withdrawal from your health account. We are here to encourage smart investments. ⁠
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A food diary can help you understand your eating habits and identify patterns that do not align with your health goals. It will also highlight if you are eating too much (or not eating enough). Keeping a food diary will ensure that you have an accurate record of your dietary intake. This will ensure that your coach provides appropriate feedback and guidance to support safe, healthy weight loss. ⁠
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You do not need to keep a food diary for the rest of your life but it is a very important tool while you are learning to balance your daily nutrition. It doesn't mean that you are obsessing over every single calorie but merely recording data and making adjustments to support your desired outcome. ⁠
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Do you plan your meals in advance or do you record your food choices after you have eaten them?⁠
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04/22/2026

04/22/2026

Waiting won’t get you closer.

Quitting won’t get you anywhere.

Progress isn’t about perfection—it’s about persistence.

You won’t always feel ready.

You won’t always feel motivated.

But the difference between those who move forward and those who stay stuck is simple: they keep going.

So stop waiting for the "right time."

Stop thinking about giving up.

Yes — it’s hard.

Yes — it takes time.

The journey might be slow, but quitting guarantees you’ll never get there.

Stay committed, trust the process, and remember — you’re building something that lasts.

04/21/2026

Tuna Salsa Roll- ups

1 can of water packed tuna
1/4 cucumber chopped
1 green onion, sliced and chopped
1/4 tbsp fat free ranch dressing or light mayo
4 6" whole wheat tortilla or flat outs
½ cup lettuces
1/4 cup PC salsa

Combine green onions ,cucumber and dressing. Spread approximately 1/4 tuna mixture on tortilla, sprinkle with lettuce. Starting at the top, roll up each the tortilla into a snug cylindrical shape.
When ready to serve, cut the roll-ups into 2-inch slices. Serve with fruits and other appetizers.

Serves 4 Exchange = 1/4 protein, ½ veg, 1 fat or free choice, 1 starch

04/21/2026

Baked Ham & Egg Cups

Serves 6
1 serving (2 cups) = 1 protein, 1 dairy, ½ Veg

Ingredients
• 8 eggs
• Freshly ground black pepper
• 6 oz shredded Cheddar
• ½ cup green onion
• 1 c. baby spinach
• 1 c. chopped tomatoes
• 12 slices fat free deli ham

Directions
1) Preheat oven to 400F and spray 12-cup muffin tin with non-fat cooking spray
2) Line each cup with one slice of ham.
3) Crack eggs into a mixing bowl and add cheese, veggies, and black pepper.
4) Fill ham cups with egg mixture and bake for approximately 12-15 minutes.

04/21/2026

Experts say it takes about 21 days for a new dietary routine to become a habit and six months for it to become part of your personality.

It won’t happen overnight, so be persistent and patient!

Message us to book a FREE consultation.

We will help you devise a realistic nutrition approach and ensure that you receive consistent accountability and support to help you achieve weight loss success.

04/16/2026

🧄 Garlic Parmesan Protein Chips 🧀
Serves 1 = 1 protein, 1/2 dairy

Ingredients:
1/2 cup cottage cheese
1/2 oz grated Parmesan cheese
1 tsp roasted garlic seasoning

Directions:
Preheat oven to 350F. Line a baking sheet with parchment paper.

Combine cottage cheese, Parmesan, and seasoning in a small mixing bowl.

Scoop small spoonfuls (about 1 tbsp each) onto the baking sheet.

Use the back of a spoon to spread them thin into chip shapes.

Bake for 25 minutes, or until edges are golden and crisp.

Let them sit for 5–10 minutes after baking—they’ll crisp up more as they cool.

Optional add-ins:

* Black pepper or chili flakes for a kick
* Italian seasoning (salt-free) for extra flavor
* Everything bagel seasoning (salt-free) on top before baking

Tips for success:
* The thinner you spread them, the crispier they’ll be
* Watch closely near the end—they can brown quickly
* If they’re still soft, pop them back in for a few extra minutes

04/10/2026

Grilled Chicken Salad with Strawberries and Spinach

Serves: 4
Each serving: 1 protein, 1 1/2 fat, 1 condiment, 3/4 fruit, 1/2 dairy, 1 1/2 vegetables

Grilled Chicken Salad with Strawberries and Spinach is made with creamy goat cheese and a white balsamic dressing, but this would also be great with Feta cheese and if you want to add more protein, or skip the cheese add walnuts or slivered almonds.
INGREDIENTS:

For the dressing:
3 tbsp golden balsamic vinegar
3 tbsp extra virgin olive oil
1 tbsp chopped shallots
1 teaspoon honey
1 teaspoon water
1/8 teaspoon kosher salt
fresh black pepper, to taste

For the chicken:
16 oz boneless skinless chicken breast
1 clove garlic, crushed
1 teaspoon seasoned salt, to taste

For the Salad:
6 cups baby spinach
3 cups sliced strawberries
2 ounces soft goat cheese
DIRECTIONS:

In a small bowl whisk together the dressing ingredients.
For the chicken: Season chicken with seasoned salt, then mix in crushed garlic.
Light the grill or indoor grill pan on medium heat, when hot spray the grates with oil and grill the chicken about 10 to 11 minutes on each side until charred on the outside and cooked through in the center. Set aside on a cutting board and slice on an angle.
In a large bowl toss the spinach with the dressing. Divide between 4 plates and top with strawberries, goat cheese and grilled chicken.

04/10/2026

"It's not about losing the weight; it's about losing the lifestyle and the mindset that got you there."⁠
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It's okay to fall off track but that doesn't mean that you should give up. Rely on your support team, acknowledge your weaknesses, learn from your past mistakes and keep going. ⁠
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"The comeback is always greater than the setback."⁠
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04/06/2026

Carrot Cake Breakfast Loaves
Serves 6
1 Serving = 1 starch (or 1 one choice), 1 fruit, 1/2 fat

Ingredients:
3 bananas, mashed
1/2 cup E.D. Smith 75% less sugar syrup (40 calories, 9g sugar per ¼ cup)
1 1/2 cups flour
2 eggs
1/2 tsp vanilla extract
1/2 cup Swerve Brown Sugar substitute
¼ cup Bob’s Red Mill unsweetened shredded coconut (110 calories, 10g fat per 3 tbsp)
1 tsp baking soda
1/4 tsp baking powder
1/4 tsp cinnamon
1 cup grated carrot

Directions:
Preheat oven to 400F. Grease a mini loaf loaf pan with non-fat cooking spray and set aside. Combine mashed banana, reduced sugar syrup, eggs, and vanilla extract in large mixing bowl. In a separate mixing bowl, combine flour, swerve, baking soda, baking powder, shredded coconut and cinnamon. Add dry ingredients to wet ingredients and stir to combine. Fold in grated carrot. Transfer batter to loaf pan and bake for 25 minutes or until toothpick inserted comes out clean. Remove from oven and allow to cool in loaf pan for a few minutes. Turn loaf pan upside down to remove loaves from pan. Cool on wire rack. Store in airtight container for up to 5 days at room temperature, or up to 7 days in refrigerator.

Individual Greek Yogurt Frosting - Mix 2 tbsp Reduced Sugar Vanilla Greek Yogurt with ¼ tsp E.D. Smith syrup and cinnamon. Serve over warm loaf (count as ½ condiment).