Herbal One Milton

08/07/2026

You had the best of intentions ... but then one slip led to another. 🍕 🍫 🍺 🍟 🍦

You are not alone!

Forgive yourself and get back on track, one healthy meal at a time. 👣

"Turn your setback into a comeback". 💪

08/06/2026

Spicy Cauli & Cheese

Serves 4
1 Serving = 1 protein, 2 veg, 1 dairy

Ingredients:
8 cups (800g) cauliflower
2 cups cottage cheese
4 oz cheese, shredded
1 tsp minced garlic
1 tbsp Caliente hot sauce (3 calories, 25mg sodium per 1 tbsp)

Directions:
Preheat oven to 400F. Boil and strain cauliflower. Transfer to square baking dish. Combine cottage cheese, garlic, and low-sodium hot sauce in a mixing bowl and stir until evenly mixed. Add cottage cheese to baking dish and toss cauliflower until evenly mixed. Top with shredded cheese. Cover and bake for 15 minutes. Remove cover and broil for 5 minutes or until cheese is browned and bubbled. Divide into 4 equal portions. Enjoy.

08/06/2026

08/04/2026

🥗 Why Work with a Nutrition Professional? 🥗

There's no shortage of diets online—but what works for someone else may not work for you.

A personalized nutrition plan is built around your health, your lifestyle, and your goals.

Working with a nutrition professional can help you:
✅ Take the guesswork out of healthy eating
✅ Create a plan that fits your schedule and food preferences
✅ Support healthy, sustainable weight loss
✅ Improve energy and reduce cravings
✅ Manage health concerns such as high blood pressure, high cholesterol, blood sugar, or inflammation through nutrition
✅ Learn proper portion sizes and balanced meals
✅ Build healthy habits you can maintain long-term
✅ Stay motivated with guidance and accountability

There's no one-size-fits-all approach to nutrition. A personalized plan helps you make informed choices that support your health and can be adjusted as your needs change.

Your health is worth investing in. Let us help you create a plan that's realistic, enjoyable, and designed just for you.

📩 Contact us today to book your nutrition consultation and take the first step toward a healthier lifestyle!
www.herbalone.com

Nutrition can support the management of many health conditions but is not a substitute for medical diagnosis or treatment. Always follow your healthcare provider's advice.

08/01/2026

🌿 Why Follow a Nutrition Plan? 🌿

A nutrition plan is about so much more than losing weight—it's about creating healthy habits that support your body for life.

When you follow a personalized nutrition plan, you can experience:
✅ Steady, sustainable weight loss
✅ Increased energy throughout the day
✅ Better blood sugar balance
✅ Improved heart health and cholesterol levels
✅ Reduced inflammation in the body
✅ Better digestion and gut health
✅ Fewer cravings and improved appetite control
✅ Better sleep and improved mood
✅ Increased confidence and overall well-being

The key isn't a restrictive diet—it's eating the right foods in the right portions to fuel your body and support your health goals.

Small, consistent changes lead to lasting results. Every healthy meal is another step toward a stronger, healthier you.

Ready to stop guessing and start seeing results? Let us create a personalized nutrition plan designed specifically for your health goals, lifestyle, and food preferences.

📩 Message us today to get started on your journey to better health!

08/01/2026

Chipotle Chicken Rounds
Serves 4
1 Serving (2 rounds) = 1 starch | 1 protein | 1 dairy | 1 condiment

Ingredients:
4 Dempsters Whole Grain English muffins (120 calories, 22g carbs, 2g fibre)
11.2 oz chicken, cooked measurement
4 oz shredded mozzarella cheese
1/4 cup Caliente Fresh Chipotle Hot Sauce (6 calories, 44mg sodium per 1 tbsp)
1/4 cup Hidden Valley Light Ranch (60 calories, 5 g fat, 310 mg per 2 tbsp)
Green onions, diced
Black pepper, salt-free Garlic & Herbs seasoning,
Paprika - to preference

Directions:
Combine the chicken with ranch, hot sauce, green onions, and seasoning. Slice English muffins into halves. Arrange them on a baking sheet. Divide the chicken filling evenly between the muffin halves. Top each one with shredded Mozzarella. Place on a baking sheet and bake at 350F for 6 minutes, and then broil at 400F for 5 minutes (or until the cheese is melted and browned).

Freeze: Place individual chicken rounds on a plate or small baking sheet lined with parchment and tuck it into the freezer. When they are solid, you can put them into a bag or container together. To reheat, air fry at 350 for 6 minutes or until they are warm and crispy.

07/31/2026

Coconut Shrimp

| SERVES 4
One serving equals 1 ¼ protein, ¼ starch, ¼ fat

Baking is a great alternative to frying. This Coconut Shrimp recipe shows you that baking can be just as delicious as frying!

INGREDIENTS
• 20 oz. shrimp
• 1 ½ tbsp. coconut, dry, unsweetened
• 1/2 cup panko bread crumbs
• 1/8 tsp. chili power
• 1/8 tsp. garlic powder
• 1/2 cup egg whites, packaged

INSTRUCTIONS
Preheat oven to 400ᵒF. Wash and peel shrimp. In a medium bowl, combine dry coconut, panko, and seasoning. In a separate bowl add egg whites. Dip shrimp into egg whites and then cover each shrimp in breading mixture. Place shrimps on baking sheet. Bake in oven until shrimp is cooked, about 12 minutes.

07/31/2026

Nothing screams summer more than Smores. 🌞 ⛱️

Check out these refreshing twists on this classic summer treat. 🧊

Frozen Smore Sandwiches
Makes 8
1 serving (2 sandwiches) = 1 one choice

Ingredients:
16 Graham wafers
8 tbsp No-Sugar-Added chocolate Jello pudding
8 tbsp Marshmallow Fluff

Directions:
Add 1 tbsp chocolate pudding to 8 wafers. Add 1 tbsp Marshmallow Fluff to remaining 8 wafers. Sandwich them together and store in freezer-safe container. Use parchment paper to keep them separate from each other. Chill for at least 6 hours or overnight. Warning - although these are frozen treats, they are just as messy as campfire smores. You may want to enjoy outdoors 😉

Copycat Chocolate "Frosty"
Serves 8
1 serving (1/2 cup) = 1 one choice

Ingredients:
8 tbsp No-Sugar-Added Chocolate Jello Pudding
4 tbsp Marshmallow Fluff
4 cup Frozen Yogurt (100 calories per 1/2 cup)

Directions:
Combine all ingredients until evenly mixed. Divide into 8 equal portions and enjoy immediately. Serve in a small cup or dish with spoon.