Herbal One Weight Loss Courtice

10/17/2025

10/17/2025

Emotional Eating: What You Should Know

Do you race to the pantry when you feel down or otherwise upset? You’re not alone. It’s common for people to turn to food for comfort as a way to cope with big, difficult feelings.

What causes someone to eat because of their emotions?
Almost anything can trigger a desire to eat. Common external reasons for emotional eating may include:

work stress
financial worries
health issues
relationship struggles
People who follow restrictive diets or have a history of dieting are more likely to emotionally eat.

Why food?
There are many reasons why eating becomes a way to cope. Difficult emotions may lead to a feeling of emptiness or an emotional void.

Eating releases dopamine. Dopamine is a brain chemical that makes us feel good.

We also develop habits and routines with food. If you always eat when stressed, you might reach for food at the first sign of stress without realizing it.

On top of that, food is legal, and you can get it everywhere. Messages and images about food can increase your feeling of hunger.

Emotional eating can affect anyone. People of all genders, ages, and life stages can experience emotional eating. It can become a problem if a person doesn’t have other ways to cope.

10/17/2025

Stationary bicycling

Try intervals of high intensity cycling if you have access to a stationary bike. As a vigorous cardio workout, stationary bicycling can burn a significant number of calories in 30 minutes.

Start with a five-minute warmup and alternate between one-minute speed and two-minute recovery intervals. On a scale from 0 to 10, your speed intervals should be 7 to 9, and your recovery intervals should be 5 to 6.

10/17/2025

Air Fryer Turkey Stuffed Peppers
Serves 6, 1 protein, 1 starch, 1 vegetable, 1 fat

Ingredients
3 bell peppers, any color
1 tablespoon olive oil
3/4 teaspoon salt, divided, or to taste
1 large egg
1/4 cup ketchup
1 1/2 tablespoons Italian herb seasoning blend
1/2 teaspoon red pepper flakess, or to taste
1/2 teaspoon freshly ground black pepper
1 pound ground turkey
1 cup cooked rice
1 cup minced onion
4 garlic cloves, minced
olive oil cooking spray
1/2 cup shredded mozzarella cheese
Italian flat-leaf parsley, for garnish (optional)

Directions
Wash and dry peppers, and cut in half from top to bottom. Remove seeds and white membranes, and trim away stems.

Brush the outside of each pepper half with olive oil, and place on a work surface, cut side up; sprinkle the inside of each very lightly with salt, about 1/4 teaspoon total.

In a large bowl, combine egg, ketchup, Italian seasoning, red pepper flakes, black pepper, and remaining 1/2 teaspoon salt. Stir vigorously with a fork or small whisk, until ingredients are well blended.

Add ground turkey, cooked rice, minced onion, and minced garlic to the bowl. Using clean hands, mix the ingredients until evenly combined.

Divide turkey mixture evenly into the prepared bell pepper halves, and spray the tops with olive oil spray.

Preheat an air fryer to 350 degrees F (180 degrees C), if recommended by the manufacturer. Air fry for about 15 minutes. Sprinkle tops of peppers evenly with mozzarella and air fry until cheese is melted, about 5 minutes more. Peppers are done when an instant read thermometer inserted near the center reaches 165 degrees F (74 degrees C).

Garnish with Italian flat-leaf parsley and serve warm.

10/17/2025

Blackened Ranch Pan-Fried Chicken Thighs
Serves 4, 1 protein, 1 fat

Ingredients
1 tablespoon vegetable oil
2 tablespoons dry ranch dressing mix (such as Hidden Valley Ranch)
1 pinch fresh cracked black pepper
salt to taste
4 chicken thighs

Directions
Heat oil in a cast-iron skillet over medium heat. Rub 1 tablespoon dry ranch dressing mix, fresh cracked pepper, and salt onto one side of chicken thighs; flip and repeat on second side.

Place thighs, skin-sides down, into skillet; cook without moving to blacken skin, about 12 minutes. Flip thighs and cook until chicken is no longer pink in centers and the juices run clear, about 12 minutes more. An instant-read thermometer inserted into centers should read at least 165 degrees F (74 degrees C).

10/16/2025

15 Incredibly Heart-Healthy Foods

Incorporating a variety of foods like leafy green vegetables, whole grains, berries, avocados, and fatty fish into your diet can help reduce risk factors associated with heart disease, such as high blood pressure, elevated triglyceride levels, and high cholesterol.

Antioxidant-rich foods such as dark chocolate, tomatoes, almonds, seeds, garlic, and green tea can protect against oxidative stress and inflammation, which are major contributors to heart issues.

Making simple dietary swaps, such as using olive oil instead of other oils, and including edamame as a source of soy isoflavones, may promote heart health by improving cholesterol levels and overall cardiovascular function.

1. Leafy green vegetables
2. Whole grains
3. Berries
4. Avocados
5. Fatty fish and fish oil
6. Walnuts
7. Beans
8. Dark chocolate
9. Tomatoes
10. Almonds
11. Chia, flaxseed and h**p seeds
12. Garlic
13. Olive oil
14. Edamame
15. Green Tea

10/16/2025

16 of the Best Foods for Your Healthy Weight Journey

Eating nutrient-rich foods, such as lean protein and legumes, can support your overall health and help you manage your weight.

1. Eggs
2. Leafy greens
3. Fish
4. Cruciferous vegetables
5. Chicken breast and some lean meats
6. Potatoes and other root vegetables
7. Beans and legumes
8. Soups
9. Cottage cheese
10. Avocados
11. Nuts
12. Whole grains
13. Chili pepper
14. Fruit
15. Chia seeds
16. Greek yogurt

10/16/2025

Sprints

Generally, running is the best calorie-burning exercise. But if you don’t have enough time to go on a run, you can shorten your workout into high intensity sprints. Your body will rapidly burn calories to fuel your workout.

You can try to do 3 sets of 100 meter sprints 3 times to complete a 30-minute workout, or another form of sprint interval training.

Make sure you warm up by doing jumping jacks or high-knee running before sprinting.

10/16/2025

Spicy Shrimp Tortilla Soup with Zucchini Noodles
Serves 4, 1 protein, 1 vegetable

Ingredients
1 zucchini
2 (14.5 ounce) cans petite diced tomatoes
1 (14.5 ounce) can low-sodium chicken broth
2 teaspoons chili powder
1 teaspoon crushed red pepper flakes
½ teaspoon dried Mexican oregano
¼ teaspoon ground black pepper
1 pound uncooked medium shrimp, peeled and deveined

Directions
Cut zucchini in half, then make a cut lengthwise on both sides about 1/4-inch deep. Cut into small noodles using a spiralizer.

Combine tomatoes, broth, chili powder, red pepper flakes, oregano, and black pepper in a large saucepan over medium-high heat. Bring soup to a simmer, reduce heat, and cook for 15 minutes.

Add shrimp and desired amount of zucchini. Simmer until shrimp is pink, 3 to 5 minutes. Ladle into soup bowls.

10/15/2025

Move with Intention

💪 Week 3: Move with Intention
20 minutes a day. That’s it. Dance, walk, stretch—just start.
🎶 What’s your fall workout anthem?

10/15/2025

Here's a curated list of anti-inflammatory fall foods that align with your high-protein, no-sugar goals and support your 1.5–2 lb/week weight loss target. I’ve swapped out inflammatory ingredients and added nutrient-dense, seasonal options that are cozy and healing.

🍂 Anti-Inflammatory Fall Favorites

🥘 Savory Comforts
✅Turmeric Chicken & Root Veggie Stew
Packed with anti-inflammatory spices (turmeric, ginger) and fiber-rich carrots, parsnips, and sweet potatoes.
✅Lentil & Kale Shepherd’s Pie
Swap white potatoes for mashed cauliflower or sweet potato; lentils offer protein and gut-friendly fiber.
✅Stuffed Acorn Squash with Quinoa & Ground Turkey High in protein, rich in magnesium and antioxidants.
✅Wild Salmon with Roasted Brussels & Garlic
Omega-3s + cruciferous veggies = anti-inflammatory power combo.

🍞 Cozy Bakes & Sides
✅Almond Flour Pumpkin Muffins (no sugar)
Sweetened with mashed banana or date paste, spiced with cinnamon and nutmeg.
✅Sweet Potato Flatbread with Rosemary
Grain-free, fiber-rich, and perfect for dipping into soups.
✅Roasted Beet & Walnut Salad with Apple Cider Vinaigrette
Beets support detox pathways; walnuts add omega-3s.

🥗 Seasonal Salads & Bowls
✅Warm Quinoa Bowl with Roasted Squash, Kale & Tahini Drizzle
Anti-inflammatory fats + complete plant protein.
✅Arugula, Pear & Pumpkin Seed Salad
Light, peppery greens with zinc-rich seeds and seasonal fruit.
✅Cabbage Slaw with Apple, Carrot & Ginger
Crunchy, detoxifying, and great for digestion.

🍰 Naturally Sweet Treats
✅Baked Apples with Cinnamon & Chia
✅Pumpkin Chia Pudding
Made with unsweetened almond milk, pumpkin purée, and warming spices.
✅Cranberry Coconut Energy Balls
Sweetened with dates, loaded with fiber and healthy fats.