Herbal One Weight Loss Courtice

07/29/2025

🌿 Supporting your gut health goes way beyond probiotics! Here’s a full-spectrum approach to keeping your digestive system—and overall wellness—in top shape:

🥗 Eat a Gut-Friendly Diet
Fuel your microbiome with the right foods:
✅High-fiber foods: Whole grains, legumes, fruits, and veggies feed beneficial bacteria.
✅Fermented foods: Yogurt, kefir, kimchi, sauerkraut, and kombucha introduce live cultures.
✅Polyphenol-rich foods: Berries, green tea, dark chocolate, and olive oil reduce inflammation.
✅Collagen boosters: Bone broth, salmon skin, and citrus fruits may help gut lining integrity.

💧 Hydration & Digestion
Water helps move things along:
👉 Drink plenty of water daily to support digestion and prevent constipation.
👉Add hydrating foods like cucumbers, watermelon, and bell peppers.

🧘‍♀️ Stress Management
Your gut and brain are deeply connected:
👉Practice meditation, yoga, or deep breathing to lower cortisol levels.
👉 Spend time in nature, laugh often, and nurture social connections.

💤 Prioritize Sleep
Poor sleep can disrupt gut bacteria:
✅ Aim for 7–9 hours of quality sleep per night.
✅Keep a consistent sleep schedule and wind down with calming rituals.

🏃‍♀️ Move Your Body
Exercise boosts microbial diversity:
👉 Try 150+ minutes of moderate activity weekly—walking, cycling, dancing, or resistance training.

🧪 Consider Prebiotics
Feed the good bacteria:
✅Foods like garlic, onions, oats, bananas, and asparagus act as prebiotics.
✅ These help probiotics thrive and improve gut balance.

🚫 Limit Gut Disruptors
Protect your microbiome:
👉Reduce processed foods, added sugars, and alcohol.
👉Avoid unnecessary antibiotics and consult your doctor about gut-friendly alternatives.

Let’s make your gut happy from the inside out! 🌈

07/29/2025

07/29/2025

6 Carbs with More Protein Than an Egg

Some foods that you typically think of as being high in carbs are also rich in protein.

👉Aim for 20 to 30 grams of protein at each meal from across all sources.
👉Beans, lentils, chickpeas, farro, quinoa and pasta are all plant-based sources of protein.
👉Plant-based protein sources also provide fiber for digestive health.

1. Beans
2. Lentils
3. Chickpeas
4. Quinoa
5. Farro
6. Whole-Wheat Pasta

07/29/2025

🏌️‍♂️ Want to boost your swing, add distance off the tee, and stay injury-free? Here’s a roundup of golf-specific exercises that target mobility, strength, and power—all essential for a solid game:

💪 Strength & Power Builders
These help generate clubhead speed and improve overall athleticism:
✅Squats: Build lower body strength for stability and power.
✅Deadlifts: Strengthen your posterior chain—key for explosive movement.
✅Medicine Ball Rotational Throws: Mimic the golf swing to train rotational power.
✅Single-Leg Exercises: Improve balance and correct muscle imbalances.

🧘‍♀️ Mobility & Flexibility
Better mobility means a smoother, more efficient swing:
✅Seated Rotations: Enhance torso rotation for a fuller backswing.
✅90/90 Stretch: Opens up hips and spine for better rotation.
✅World’s Greatest Stretch: Targets multiple muscle groups—perfect pre-round warm-up.

🧍‍♂️ Core Stability
A strong core is your swing’s foundation:
✅Planks & Side Planks: Build endurance and control.
✅Russian Twists: Improve rotational strength.
✅Deadbugs: Strengthen deep core muscles while protecting your back.

🏠 At-Home Friendly Moves
No gym? No problem:
✅Split Squats: Great for leg strength and balance.
✅Push-Ups: Boost upper body strength and shoulder stability.
✅Pelvic Rotations: Train hip separation for better swing sequencing.

If you’d like, I can tailor a weekly golf fitness plan based on your goals or equipment. Or we can dive into warm-up routines, post-round recovery, or exercises for senior golfers. What’s your handicap—or are you just getting started? ⛳️

07/29/2025

French Cafe Summer Salad
Serves 8, 1 protein, 1 1/2 starch, 2 vegetable, 1 fat

Ingredients
14 medium red potatoes
¼ cup olive oil
2 cloves garlic, crushed
2 tablespoons Dijon mustard
2 cups shredded red cabbage
1 (11 ounce) can whole kernel corn, drained
1 large red onion, diced
1 red bell pepper, diced
1 green bell pepper, diced
1 yellow bell pepper, diced
1 cucumber, diced
1 (15.5 ounce) can white kidney or cannelini beans, rinsed and drained (Optional)
½ cup grated Romano cheese
salt and ground black pepper to taste

Directions
Place the potatoes in a large pot with enough lightly salted water to cover. Bring to a boil over medium-high heat, and cook until tender, but still firm. It will take about 20 minutes. Drain, cool and cut into bite-size pieces.

In a large salad bowl, whisk together the olive oil, garlic, and Dijon mustard. Add the cabbage, corn, red onion, red pepper, green pepper, yellow pepper, and cucumber. Add kidney beans, if desired. Mix in the cooled potatoes. Wash your hands, and use them to mix everything together until well coated with the dressing. Gently stir in the Romano cheese, and season with salt and pepper to taste. Chill for one hour before serving.

07/28/2025

Want more food freedom this summer? ☀️🍉

It might be time to skip the patio drinks. 🍹

Alcohol calories add up fast, and it can spike ghrelin, your hunger hormone, making it harder to say no to those extra snacks. 🍷🍕 🍺 🍟

Plus, that sluggish next-day feeling? It can derail your workouts and make your healthy habits feel 10x harder. 🫩

The bonus? By skipping those extra liquid calories, you free up room in your day for the treats you actually want, like ice cream or your favorite summer dessert. 🍦 (In moderation, of course!)

Try a mocktail instead. You’ll still enjoy the vibe without the setbacks. Feel energized, in control, and ready to make the most of summer!

07/28/2025

When your tummy’s feeling off, a warm cup of tea can be just the gentle nudge it needs. 🍵 Here are some of the best teas for digestion, each with its own superpower:

🌿 Peppermint Tea
- Relaxes the muscles in your digestive tract
- Eases bloating, gas, and cramps
- May help with symptoms of IBS
- Avoid if you have acid reflux—it can make it worse

🫚 Ginger Tea
- Stimulates stomach emptying and reduces nausea
- Great for indigestion and bloating
- Anti-inflammatory properties soothe the gut

🌼 Chamomile Tea
- Calms the digestive system and reduces spasms
- Helpful for diarrhea and cramping
- Also promotes relaxation and sleep

🌱 Fennel Tea
- Eases bloating and gas
- May help with constipation and stomach cramps
- Has a sweet, licorice-like flavor

🌻 Dandelion Tea
- Supports liver function and bile production
- May help with fat digestion and reduce bloating
- Mild diuretic effect can ease water retention

🍵 Licorice Root Tea
- Soothes the stomach lining
- May help with heartburn and ulcers
- Use with caution—can affect blood pressure

🌾 Senna Tea
- Acts as a natural laxative
- Best for occasional constipation
- Not for long-term use

Want help picking one based on your specific symptoms or building a soothing tea routine? I’d love to help you steep the perfect plan.

07/28/2025

Running in the dark can be peaceful and invigorating, but it does come with a few extra risks. Here’s how to stay safe while still enjoying those moonlit miles 🌙:

👀 Be Seen, Be Safe
👉Wear reflective gear: Jackets, vests, shoes, and accessories with reflective strips make you visible to drivers and cyclists.
👉Use lights: A headlamp or clip-on LED light helps you see the path and alerts others to your presence.
👉Choose bright colors: Neon or fluorescent clothing stands out even in low light.

🛣️ Pick Smart Routes
✅Stick to well-lit, familiar paths: Avoid secluded trails or shortcuts you haven’t scouted in daylight.
✅Run against traffic: This lets you see oncoming vehicles and react quickly.
✅Avoid isolated areas: More foot traffic means more safety and quicker help if needed.

📱 Stay Connected
👉Carry your phone and ID: Essential for emergencies or navigation.
👉Share your route and ETA: Let someone know where you’re going and when you’ll be back.
👉Use tracking apps: Features like Strava Beacon allow friends to follow your run in real time.

🧠 Stay Alert
👉Limit distractions: Use one earbud or bone-conduction headphones to stay aware of your surroundings.
👉Trust your instincts: If something feels off, change your route or head home.
👉Watch your footing: Uneven terrain is harder to spot in the dark—stay on solid ground.

🧢 Dress for the Weather
✅Layer up: Moisture-wicking base layers and windproof outerwear keep you comfortable.
✅Wear grippy shoes: Especially important in wet or icy conditions.

07/28/2025

Peanut and Watermelon Chaat
Serves 4, 1 1/2 vegetable, 1 fruit, 1/2 fat

Ingredients
2 teaspoons canola oil
1 cup lightly salted roasted peanuts
1 (4-inch) curry sprig
2 teaspoons chaat masala, divided
1 cup chopped seedless watermelon (about 5 1/2 ounces)
½ cup thinly sliced cucumber (from 1 small cucumber)
¼ cup finely chopped red onion (from 1 small onion)
¼ cup thinly sliced radishes (from 3 medium radishes)
1 medium-size serrano chile, seeded and finely chopped (about 1 1/2 tablespoons)
½ teaspoon kosher salt
½ teaspoon cayenne pepper
2 tablespoons fresh lime juice (from 1 medium lime)
2 tablespoons chopped fresh mint
2 tablespoons chopped fresh basil
2 tablespoons chopped fresh cilantro
2 tablespoons cane syrup or sorghum

Directions
Heat oil in a large skillet over medium-high until shimmering. Add peanuts, curry sprig, and 1 teaspoon chaat masala. Cook, tossing constantly, until well coated and fragrant, about 30 seconds. Set aside to let cool until ready to use.

Combine watermelon, cucumber, onion, radishes, serrano, salt, and cayenne in a large bowl, and toss well. Add peanut mixture, lime juice, mint, basil, cilantro, cane syrup, and remaining 1 teaspoon chaat masala. Remove and discard curry sprig. Toss gently and serve.