Herbal One Milton

06/10/2026

Poppy Seed Greek Yogurt Tuna Salad With Apples, Cranberries & Pecans

Serves: 2
Each serving: 1 protein, 1/4 dairy, 1 fat, 2 condiments, 1/2 fruit

INGREDIENTS
1/3 cup plain Greek yogurt (I used 2% fat)
1 tbsp. low fat mayonnaise
1 tbsp. honey
2 tsp. red wine vinegar
1/2 tsp. poppy seeds
1/4 tsp. salt
1 (12 oz.) can tuna in water, well drained
1/2 cup chopped apples
1/4 cup dried cranberries
2 tbsp. chopped pecans

INSTRUCTIONS
In a medium bowl, add the yogurt, mayonnaise, honey, vinegar, poppy seeds, and salt. Whisk until well combined.
Add the drained tuna, apples, cranberries, and pecans to the dressing. Mix well.
Serve immediately, or store in a sealed container in the refrigerator for up to three days.

06/10/2026

People often resist making changes because they are scared that they will fail so they keep putting it off.

Some avoid making lifestyle changes because they associate so much negativity around it.

Rather than waiting for the "right" time, we suggest committing to small, realistic changes so that you can begin working towards your goal now.

✔Each small success will provide positive reinforcement, build confidence and boost motivation.

✔Removing the fear from your goal will alleviate the stress and anxiety that comes with postponing it.

The most common feedback that we receive from clients is "I wish that I had started sooner".

06/06/2026

Did you know that both 1 pound of fat and 1 pound of muscle weigh the same but muscle takes up less space?! This explains why you can weigh the same (or more) on the scale but still notice inch loss.
Fluctuations are completely normal throughout any weight loss journey. Furthermore, fluctuations are not always an indication of something that you are doing wrong. So rather than jumping to the conclusion that you are to blame (especially when you have been eating healthy and staying active) or that your healthy efforts are not working, consider the other factors influencing your weight.

💪Muscle growth
💧Fluid retention
🥴 Hormones
😴 Sleep quality

These types of fluctuations are perfectly normal but sometimes people give up because they are not seeing results on a daily basis. Not only will your weight change daily, but it will change from morning to night as well. There’s no point in weighing yourself every single day (let alone, several times a day).
In fact, sometimes we recommend taking a scale holiday to help boost motivation while focusing on establishing healthy daily habits to support fat loss.
Taking measurements and tracking inch loss can promote positive reinforcement throughout plateau periods while providing valuable insight. Many clients also love that they can refer to their measurement chart when online shopping. Win Win! 🙌
What is your most recent ?

06/06/2026

Strawberry Banana Frozen Yogurt

Each serving: 2 fruit, 1/2 dairy, 2 condiments
Serves 4

INGREDIENTS
2 very ripe medium-size bananas
4 cups frozen strawberries, unsweetened
3/4 cup plain yogurt (I used 2% fat)
2 tablespoons honey
2 tablespoons pure maple syrup

INSTRUCTIONS
Peel and slice the banana. Place in a sealed container and freeze for a minimum of 2 hours.
Add the frozen banana, frozen strawberries, yogurt, honey, and maple syrup to a food processor.
Process until smooth and creamy, about 5 minutes, stopping to scrape down the sides of the processor if necessary.
Serve immediately, or transfer to a sealed container and store in the freezer.

06/06/2026

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.

06/04/2026

When comparing ice cream and yogurt, here are the key differences to consider:

Ice Cream:
Taste & Texture: Creamy, rich, and indulgent, often sweetened with added sugars.
Nutritional Value: Higher in calories, sugar, and fat, especially saturated fat. It’s a treat best enjoyed occasionally.
Health Considerations: Offers calcium but lacks probiotics (unless it's a frozen yogurt version with live cultures).

Yogurt:
Taste & Texture: Tangy and lighter; comes in various forms, from Greek yogurt to plain or flavored.
Nutritional Value: Generally lower in calories and fat compared to ice cream, though flavored varieties may have added sugar.
Health Benefits: Rich in protein, calcium, and probiotics, which support gut health and digestion.

Bottom Line:
If you're looking for a more indulgent dessert, ice cream hits the spot. For a healthier everyday option, yogurt is better, especially plain or unsweetened. Opt for frozen yogurt as a middle ground if you're craving a cold treat with fewer calories than ice cream!

Would you like suggestions for delicious yogurt recipes or healthier ice cream alternatives? Let me know!

06/04/2026

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.

06/01/2026

05/30/2026

Life is all about decisions. A decision to become the best version of yourself is never a risk, it's a sure thing.