Herbal One Milton

09/03/2026

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.

09/03/2026

We blinked and now summer is wrapping up. For many this means the return of structure and routine as kids head back to school and summer vacations come to an end. ⁠
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But waiting until September to practice healthy habits is not the answer. ⁠
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We understand that summer months can pose a challenge due to social functions, camping trips, and travel plans. However, waiting until September to begin a lifestyle change is the very definition of procrastination. ⁠
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Taking the summer “off” from eating healthy and exercising only brings you further from your goals and will make adjusting to a busy fall schedule much more difficult. ⁠
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You are better off to focus your efforts NOW before the chaos of the “Back to School” season hits. By embracing healthy habits now, planning meals in advance and/or prepping healthy freezer meals you will be ready to tackle September like a boss. ⁠
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“Don’t put it off! Take it off!”⁠
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09/01/2026

Crustless Asparagus Quiche

Yield: 8 servings | Serving Size: 1 slice

Each serving: 1/2 protein, 1/4 dairy, 1 vegetable, 1 condiment (optional)

Ingredients

2 cups sliced asparagus
6 egg whites
2 whole eggs
1/3 cup diced onion
1/2 cup (low-fat) feta cheese, optional parmesan cheese
1/2 cup diced/sliced tomatoes
1/4 teaspoon black pepper
Kosher or sea salt to taste
Directions

Preheat oven to 350 degrees.

Combine all ingredients in a medium mixing bowl and pour into a quiche pan or 9-inch glass pie plate.

Bake at 350° for approximately 45 minutes or until filling is set.

09/01/2026

Are your children going back to school?

Do you pack their lunches or do you delegate this task?⁠

Reminder, preparing a healthy school lunch isn't beneficial if your child doesn't eat it. And let's face it: Most of us crave variety and flavor when sitting down to a meal. Nutrition is important but that doesn't mean that it needs to be boring or bland.

When packing lunches for your children, remember that kids eat with their eyes first, so you want to pack a lunch that has a lot of colors in it. A healthy lunch includes a balance of carbohydrates, protein and fat to keep them fueled and energized.

How many of you are guilty of curating beautifully balanced lunches for your children and then running out of the house on an empty stomach with nothing but a cup of coffee in your hand?

Don't forget to parent yourself by giving yourself the same care and attention that you give to your family. Your needs should not be held to a lower standard!

Some of our favorite lunches include leftovers, homemade buddha bowls or soup, and mason jar salads.

Follow us for meal inspiration this fall. We share new recipes every week!

09/01/2026

08/26/2026

Would You Add This Much Sugar Yourself? 🍬
Here’s something I want you to try the next time you read a food label...
Stop looking at sugar only in grams.

Picture it in teaspoons.
Approximately 4 grams of sugar = 1 teaspoon.

So if something contains:

🥄 8g = about 2 teaspoons
🥄 16g = about 4 teaspoons
🥄 24g = about 6 teaspoons
🥄 40g = about 10 teaspoons

Suddenly that number on the label looks a little different, doesn’t it? 😳

Think about some of the foods and drinks we consume without giving it much thought:

Flavoured coffees.
Breakfast cereals.
Granola bars.
Flavoured yogurts.
Bottled sauces.
Juices and other sweetened drinks.

Now imagine standing in your kitchen and physically spooning 6, 8 or 10 teaspoons of sugar into one serving.

Would you add that much yourself?

Probably not.

And here’s where food labels can get tricky.

Sugar isn’t always called sugar.

You may see ingredients such as glucose, fructose, dextrose, corn syrup, cane sugar, maltose, fruit juice concentrate, brown rice syrup and others.

Different names.
Still sources of sugar.

One important distinction: the total sugars number on a nutrition label can include sugars naturally present in foods such as fruit and milk, so don't assume every gram was spooned in by the manufacturer.

The bigger lesson is to look at the whole food and read the ingredient list.

🍓 Whole fruit comes packaged with fibre and nutrients.
🥛 Plain dairy naturally contains lactose.

🍬 Added sugars are a different story.

💜 THIS WEEK’S AWARENESS CHALLENGE:

Find three packaged foods or drinks in your kitchen.

Look at the sugar per serving.

Divide the grams by 4.

Then grab a teaspoon and actually measure that amount of sugar onto a plate.

Seeing it is VERY different from reading it.

I’m not asking you to never eat sugar.

I’m asking you to know how much you're actually eating.

Because once again...
The front of the package is marketing.

The back tells the real story.

08/19/2026

Linguini Alfredo with Chicken

½ cup mushrooms
1/4 cup onion or ½ cup peppers
6oz 2% milk + 2oz water
4 oz chicken breast (cubed)
1 tsp olive oil
1 tsp flour
½ cup cooked pasta
seasoning to taste

Place cubed chicken in a bowl and coat with flour and seasoning. Heat oil; add mushrooms, onion, chicken and flour. Sauté until tender, add milk to sauce pan ingredients. Reduce heat to medium and simmer until desired thickness. Pour over pasta.

Serves 1 Counts as: 1 protein, 1 dairy, 1 vegetable, 1 fat, 1 starch

08/19/2026

One of the biggest challenges we face during the summer months is the temptation of patio and celebratory drinks. Many social events in the summer revolve around food and drinks that can wreak havoc on healthy intentions. ⁠
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Did you know that ordering 2 glasses of wine with dinner can add up to 400 calories to your meal? Many do not consider liquid calories when assessing their daily nutritional intake. However, they add up quickly and can impact your weight. ⁠
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If you are planning on having an alcoholic beverage, we suggest limiting yourself to one beverage and avoiding high-calorie mixes. ⁠
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We also recommend paying attention to your pace to help you monitor your consumption. The slower you drink, the less you will consume. ⁠
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Other healthy practices include alternating water between beverages to help you stay hydrated or switching to a mocktail to limit alcohol intake.