Herbal One Milton

11/25/2025

Garlic Mac and Cheese⁠

Serves 6 ⁠
1 Serving (approx. 1 1/4 cup) = 1 protein, 1 starch, 1 condiment, 1/2 dairy⁠
⁠
Ingredients:⁠
12oz lean chicken breasts, raw measurement⁠
500g 2% cottage cheese
410 ml Classico Alfredo & Roasted Garlic Sauce (45 calories per 1/4 cup)⁠
1 1/2 cups elbow pasta, dry measurement ⁠
3 oz cheddar cheese, shredded⁠
1 tsp minced garlic⁠
⁠
Directions:⁠
Grill chicken until cooked through and set aside. Boil pasta, strain and set aside. Slice chicken into bite-size chunks. In a large skillet, combine pasta, chicken, alfredo sauce, cottage cheese and garlic until evenly mixed and heated through. Stir in cheese and heat until bubbly. Allow to cool slightly before serving. Divide into 6 equal portions. Enjoy. ⁠
⁠

11/25/2025

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.

Keep in mind that struggling is not failing.

We are here to help!

11/21/2025

Resolving to lose weight or improve your health in 2026?
⁠
Take action now to avoid unwanted holiday pounds. ⁠
⁠
Don’t make the mistake of postponing healthy intentions or ignoring good habits during the holiday season. ⁠
⁠
Rather than giving yourself a hall pass, and backtracking on your efforts, assign simple daily tasks to promote wellness. ⁠
⁠
For example, I will drink eight glasses of water daily, I will exercise three times a week, I will practice portion control, etc. ⁠
⁠
Instead of enforcing restrictions over the holiday season simply focus on establishing healthy habits. ⁠

11/19/2025

Easy Ranch Chicken and Vegetable Skillet

Ingredients:

2 tbsp olive oil
1¼ lbs boneless, skinless chicken
breasts, diced into bite-sized pieces
2 cups broccoli, cut into bite-sized pieces
(florets and stalks)
1 cup zucchini, diced in ¼-inch pieces
1 packet (around 21g) Original Ranch Salad
Dressing and Seasoning Mix
2 tbsp lemon juice
2 cups spinach leaves, cut into bite-sized
pieces (2 big handfuls)

Instructions:

1. To a large skillet, add the olive oil and chicken. Cook over medium-high heat for about 3 to 5 minutes, flipping intermittently so all sides cook evenly. Cooking time will vary based on thickness of chicken breasts and sizes of pieces. Chicken should be at least 70 % cooked through.
2. Sprinkle half the packet of ranch seasoning mix over the chicken.
3. Add the broccoli and zucchini. Evenly sprinkle with the remainder of the ranch seasoning mix. 4. Evenly drizzle the lemon Juice. Stir to coat evenly. 5. Cover skillet and allow vegetables to steam for about 3 minutes, or until crisp-tender. 6. Add the spinach and cook uncovered until wilted, about 1 minute. Stirring intermittently. 7. Serve immediately. Leftovers will keep airtight in the fridge for up to 4 days. Serve cold or reheat gently prior to serving, if desired.

Prepartion and Cooking Time: 15 minutes
Serves: 5
Each Serving Contains: 1 Protein; 1 Vegetable; 1 Fat

11/19/2025

"Failure shows us the way - by showing us what isn't the way." Ryan Holiday

Don't give up! Adjust your approach and try again!

11/18/2025

It's Time To Start
SOMETHING
New And Trust The Magic Of
NEW BEGINNINGS!

11/15/2025

🧑‍🎄 Sip Smart This Holiday Season!🎄

Rather than giving in to clever marketing, make informed choices so you can sip with confidence and stay on track with your wellness goals this holiday season.

Here are 3 simple ways to customize your favorite festive beverages without missing out on the cheer:

✨ Fewer Pumps – Ask for fewer pumps of syrup to reduce sweetness and cut extra calories.

☕ Skip the Whip – Saying “no whip” can save you between 80–110 calories, depending on the drink size and type.

🥛 Make It Skinny – Most handcrafted beverages can be made “light” or “skinny” with nonfat milk or almond milk.

Small changes can make a big difference — enjoy the flavors you love while feeling great about your choices!

11/12/2025

11/11/2025

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.

11/08/2025

💥 53Days Left in 2025 💥

That’s plenty of time to make real progress ... or let your healthy habits slide.

Be honest:

If you keep doing what you’re doing right now…

👉 Where will it take you?

Closer to your goals or further away?

Every meal. Every choice. Every day.

They all add up.

✨ It’s NOT too late to finish the year strong.

Start showing up right now.

💪 Build healthy habits.
🚫 Stop putting it off.

Imagine ringing in the New Year 10–20 lbs lighter, confident, proud, and full of energy.

Your future self will thank you. 💚

Let’s make these last 53 days count. 🔥

11/08/2025

Chicken Pot Pie
Serves 4

1/4 pie = 1 protein, 2 starch, 1 fat, 1 veg, 1 condiment

Ingredients:

1 Deep Dish pie shell
160g Alfa puff Pastry (60 calories, 8g carbs, 100mg sodium per 20g)
11.2 oz cooked chicken breast
2 cups peas/corn/carrots
1 cup light Alfredo sauce (less than 50 calories, 400mg sodium per 1/4 cup)
Suggested seasoning: garlic, black pepper to preference.

Directions:

Combine chicken, veggies, and alfredo sauce in a large bowl and mix evenly. Add garlic and black pepper or preferred salt-free seasoning. Transfer filling to deep dish pie shell. Carefully remove puffy pastry from package and weigh 160g portion. Roll it into a ball and then use wooden rolling pin to flatten it into a circle. Place puff pastry over filling. Press edges together to seal. Cut slits in top pastry. Bake at 400F for 40 minutes or until crust is browned to preference. Tip: Cover edge of crust with tin foil strips after first 15-20 min. Divide into 4 equal portions and enjoy.