Herbal One Weight Loss Courtice

12/24/2025

12/24/2025

How to Build a Morning Routine That Supports Weight Loss All Day Long - Part 5

5. Set Your Intention for the Day
Mindset matters as much as nutrition and exercise. Starting your day with a clear intention helps you feel grounded and focused on your goals, which reduces emotional eating and reactionary choices.

This can be as simple as journaling for five minutes, reviewing your to-do list, or writing down your top three health priorities for the day. You can also use a mantra like “I nourish my body with every choice I make” to keep yourself aligned with your goals.

A study from Harvard Business Review showed that people who set intentions at the start of the day are more likely to follow through on their habits and make better decisions under pressure.

Creating space for a calm and focused mindset first thing in the morning helps you show up with more clarity, confidence, and control.

Conclusion
Your mornings matter more than you think. When you begin your day with structure, movement, nourishment, and intention, you set yourself up to make healthier choices all day long.

You do not need to overhaul your life to build an effective routine. Small habits like waking up on time, drinking water, moving your body, eating protein, and focusing your mindset create a foundation for lasting results.

If you’re ready to take your weight loss journey to the next level with personalized support and guidance, our team is here to help.

12/23/2025

We’re in the last stretch of December ... don’t check out now. 👀

It might not seem like it, but these final days COUNT!

Instead of falling into an all-or-nothing mindset, we want to encourage you to stay intentional through the holidays.

🍪 Enjoy festive treats in moderation
🥗 Prep healthy options for meal convenience
🍷 Notice emotional or stress eating patterns

Reminder...

❌ One meal doesn’t erase your efforts.

❌ One unstructured day doesn’t mean you failed.

✅ Reset. Recommit. Repeat. 🙌

We're cheering you on every step of the way. 🎉

12/23/2025

How to Build a Morning Routine That Supports Weight Loss All Day Long - Part 3

4. Eat a Protein-Rich Breakfast to Stabilize Energy and Cravings
Breakfast is an opportunity to fuel your body with nutrients that support metabolism and keep you full. When your first meal includes enough protein, you experience fewer cravings, more stable blood sugar, and improved fat burning throughout the day.

Great breakfast choices include eggs, Greek yogurt, protein smoothies, or a slice of whole-grain toast with almond butter. According to the American Journal of Clinical Nutrition, high-protein breakfasts reduce ghrelin (the hunger hormone) and increase satiety, making it easier to avoid mindless snacking later on.

Try to avoid high-sugar cereals or pastries, which spike blood sugar and lead to energy crashes mid-morning. Instead, choose meals that help you feel focused, satisfied, and energized.

12/23/2025

Carrot Casserole
Serves 6,

Ingredients
5 medium carrots, peeled and thinly sliced (about 4 cups)
1 teaspoon water
1 teaspoon extra-virgin olive oil
1/2 cup whole-wheat panko breadcrumbs
2 teaspoons finely chopped fresh thyme
2 teaspoons finely chopped fresh flat-leaf parsley
1/4 teaspoon salt, divided
2 tablespoons unsalted butter
2 tablespoons all-purpose flour
1 1/2 cups whole milk
1 1/4 teaspoons dry mustard
1/2 teaspoon onion powder
1/4 teaspoon ground pepper
1/8 teaspoon ground coriander
1 cup shredded Cheddar cheese, divided

Directions
Preheat oven to 375°F. Lightly coat a 9-by-6-inch baking dish with cooking spray. Place carrots and water in a large microwaveable bowl. Cover with plastic wrap; microwave on High until crisp-tender, 4 to 5 minutes.

Heat oil in a large skillet over medium-high heat. Add panko, thyme, parsley and 1/8 teaspoon salt; cook, stirring occasionally, until the panko is golden brown, about 3 minutes. Transfer the mixture to a small bowl. Wipe the pan clean.

Melt butter in the skillet over medium heat. Whisk in flour. Cook, whisking constantly, for 1 minute. Gradually whisk in milk until a smooth and slightly thickened sauce forms, about 1 minute. Add mustard, onion powder, pepper and coriander. Cook, stirring occasionally, until the sauce thickens, about 4 minutes. Remove from heat.

Pour half of the sauce into the prepared baking dish. Add half of the carrots; top with 1/2 cup Cheddar. Repeat with the remaining sauce, carrots and Cheddar. Top with the panko mixture and sprinkle with the remaining 1/8 teaspoon salt. Cover with foil.

Bake for 25 minutes. Uncover and bake until the sauce is bubbling and the carrots are tender, about 10 minutes. Let cool for 5 minutes before serving.

12/22/2025

'Tis the season. 🍬 🍺 🍫 🍷 🍰 🥤 🍕

How often is this phrase used to justify sheer indulgence?

How do these choices make you feel?

Bloated?
Lethargic?
Stressed?

Let's resolve to enjoy a healthy holiday season and welcome the new year feeling calm, rested, and rejuvenated.

Here are some of our favorite traditions to celebrate and spread holiday cheer:

🎄 Enjoy an evening stroll and admire Christmas light displays in your neighborhood.

🎄 Perform random acts of kindness.

🎄 Declutter and donate.

🎄 Enjoy QUALITY time with family that does not revolve around food or drink: sledding/skiing/skating/board games/creative projects, etc.

🎄 Find joy in stillness. Read a book by the fireplace, enjoy the glow of Christmas lights, soak in the tub, meditate or stretch, etc.

🎄 Prioritize self care: nourishment, hydration, movement, quality sleep.

Visit www.herbalone.com to book a free consultation.