Herbal One Milton

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).

02/27/2026

02/27/2026

Do you suffer from Portion Distortion?! 🤔🍽️

One of the most common reasons for a weight loss plateau?

Eyeballing portions. 👀

On days you’re hungrier, you're more likely to overserve yourself.
On days you’re not? You might undereat, and neither helps your progress.

🎂🍕 We tend to be generous with our favourite foods...

🍎🥦 ...and stingy with the ones we don’t love as much.

⚠️ The truth is: Eating too much or too little can stall your results.

So why practice portion control?

✅ Improved digestion
✅ Balanced blood sugar
✅ Longer-lasting satiety
✅ More consistent weight loss
✅ Lower grocery bills

Your food scale is your best friend in this journey. 🙌

Prep and portion meals in advance to avoid measuring everything on the fly.

💥 Unpopular truth: Attempting to lose weight? It doesn’t matter how healthy your food choices are if you're not paying attention to how much you're eating.

02/24/2026

"You can't start the next chapter of your life if you keep re-reading the last one."⁠
⁠
What story are you telling yourself? ⁠
⁠
❌ I have no willpower.⁠
❌ I am a stress-eater. ⁠
⁠
❌ I can't stay on track on weekends. ⁠
⁠
❌ I can't say no and risk offending others. ⁠
⁠
How can you reframe these thoughts to align with your healthy lifestyle?⁠
⁠
✅ I had a moment of weakness, but my next meal will be a healthy choice. ⁠
⁠
✅ I am feeling stressed. I am going to go for a walk, have a bath, call a friend, etc. ⁠
⁠
✅ I find weekends challenging, so I am going to plan ahead for success. ⁠
⁠
✅ I will not eat to appease others. Nurturing my relationship with friends and family should not be at the expense of my health.⁠
⁠
Stop giving yourself reasons why you CAN'T.
Give yourself reasons why you CAN!⁠
⁠

02/24/2026

Chocolate Peanut Butter Breakfast Cookies
Makes 11 cookies
1 cookie = 1 starch or 1 one choice

Ingredients:
1/2 cup light peanut butter
1/2 cup unsweetened applesauce
2 cups rolled oats
1/2 cup no-sugar-added maple syrup
1 tbsp cocoa
1 tsp Splenda

Directions:
Preheat oven to 400F. Combine all ingredients in a mixing bowl until evenly mixed. Cover baking sheet with parchment paper. Transfer cookie mixture to baking sheet (1/4 cup per cookie). Flatten and mold into cookie shape. Bake for 12-15 minutes. Enjoy!

02/20/2026

Cinnamon French Toast Sticks
Serves 2
1 Serving (3 sticks & 2 tbsp syrup) = 1 protein, ½ starch, 1 fruit, 1
fat, ½ condiment

Ingredients:
2 eggs
½ cup cottage cheese
1 ripe banana
¼ cup flour
¾ tsp cinnamon
½ tsp baking powder
2 tsp butter
Cinnamon Sugar Coating:
Cinnamon
Brown Sugar Swerve (calorie-free sweetener)

¼ cup ED Smith 75% less sugar syrup (40 calories, 9g sugar, 130mg sodium per 1/4 cup)

Directions:
Preheat oven to 375F. Blend cottage cheese, eggs, and banana until smooth. Transfer to mixing bowl and stir in flour, baking powder and cinnamon. Spray loaf pan with non-fat cooking spray or line with parchment paper. Transfer batter to loaf pan. Bake for 30 minutes. Melt butter and brush over loaf. Add cinnamon and brown sugar Swerve to a shallow dish. Slice loaf into 6 pieces and dip into cinnamon swerve blend to coat each stick. Serve warm with syrup for dipping.

02/17/2026

No magic wand.
No perfect timing.
No easy fix.
Just you.
Tired, maybe.
Doubting, probably.
And in that moment, a choice:
Stay where it’s comfortable…
Or grow into the person you know you’re meant to be.
Because the only person coming to save you…
…is the one choosing growth over comfort.

📅 When you plan your meals
🏋️ When you prioritize self-care
🛌 When you choose rest over scrolling
🚫 When you say no to what doesn’t align with your goals

You're not just losing weight.
You're gaining strength.
You're gaining discipline.
You're gaining self-respect.
You are the hero you've been waiting for.
Stop waiting.
Start growing. 🌱🔥

💬 Ready to take the first step?
Book a free consultation and let's do this together.

02/17/2026

Greek Smash Taco 🌯 🍅 🫑
(Big Mac–style, but Mediterranean)

Serves One = 1 Protein | 1 Starch | 1 Dairy | 2 Veggies | 1 Condiment

Ingredients:
4 oz ground chicken, raw measurement
Salt-free Greek seasoning
1 baked roti (130 calories, 23g carbohydrates, 2g fibre)
2 cups chopped veggies (tomatoes, peppers, cucumber, onion)
1 tbsp tzatziki (50 calories per 2 tbsp)
1 tbsp Litehouse Greek dressing (50 calories, 140mg sodium per 2 tbsp)
1 oz feta

Directions:
Heat a non-stick skillet over medium heat. Press the ground chicken directly onto one side of the roti, spreading it thin all the way to the edges. Season the chicken generously with Greek seasoning. Place the roti meat-side down into the hot pan. Cook for 3–4 minutes until the chicken is fully cooked and beautifully crispy. Flip and lightly toast the roti side until lightly browned. Toss veggies with Greek dressing. Assemble taco with tzatziki, veggies, and garnish with feta. Veggies will spill out... just serve them on the side.

This is a single-serving recipe but you can multiply it to suit your family or meal prep needs.

02/13/2026

Mussels Marinara di Amore

1 tbsp. olive oil
1 clove garlic, minced
2 cups, crushed tomatoes
1/2 tsp. dried oregano
1/2 tsp. dried basil
1 pinch crushed red pepper flakes
1/4 cup white wine
1 pound mussels, cleaned
1 cup linguini pasta
1 lemon cup into wedges, for garnish

In a large skillet over medium heat,
Warm oil and sauté garlic until transparent. Add tomatoes, oregano, basil & red pepper flakes to skillet; reduce heat to low to simmer for 5 mins. Meanwhile bring a pot of water to a boil. Add pasta for 8-10 mins.
Drain and reserve. Add wine and mussels to skillet; cover and increase heat to high for 3-5 mins or until mussel shells are open. Pour over hot pasta, sprinkle with parsley and squeeze lemon wedge over all. Garnish with remaining lemon and serve

Makes 2 servings
1 1/2 Protein, 1 Vegetable, 1 Starch

Perfect Valentine's Day dinner!

02/12/2026

Grilled Salmon With Avocado Brushetta

Yields: 4 servings
Each Serving: 1 protein, 1 fat, 1/4 condiment, 1 vegetable

INGREDIENTS:

4 wild salmon filets (4 oz each)
1/4 tsp kosher salt
black pepper
cooking spray

For the avocado bruschetta: (makes 2 1/4 cups)

1/4 cup chopped red onion
1 tbsp extra virgin oil
1 tablespoon balsamic vinegar
kosher salt and fresh cracked pepper to taste
2 medium vine ripe tomatoes
2 small cloves garlic, minced
2 tbsp fresh basil leaves, chopped
4 ounces diced avocado, from 1 small

DIRECTIONS:

Combine onion, olive oil, balsamic, 1/4 tsp kosher salt and pepper. Set aside a 5 minutes.
Chop tomatoes and place in a large bowl. Combine with garlic, basil, onion-balsamic combo and additional 1/8 tsp salt and pepper to taste. Set aside and let it sit at least 10 minutes.
Preheat a gas grill to medium-high. Oil the grates generously to prevent the fish from sticking.
Season salmon with salt and fresh ground black pepper to taste.
Place skin-side-down on the grill. Close the lid and cook without turning for 8 o 10 minutes (depending on thickness), or until the salmon is just cooked through. The skin will char but will prevent the fish from drying out.
Remove and cover with foil; rest for 2 to 3 minutes while adding the avocado to the bruschetta.
Top each filet with generous 1/2 cup avocado bruschetta and serve.