Herbal One Weight Loss Courtice

05/07/2026

05/07/2026

Consider having smaller meals throughout the day

Enjoying smaller, more frequent meals throughout the day may be the way to go. Instead of having one big meal in the morning and one in the evening, have four smaller meals throughout the day. Your body stores calories in order to hold onto energy. If you skip meals, your body will crave bigger portions, leading you to overeat and intake more calories than you need.

05/07/2026

Work with a personal trainer

When in doubt, it’s always beneficial to seek support from a professional who can define the best course of attack for you, A fitness trainer can help come up with a personalized workout program, and a nutritionist can help design a customized meal plan you’ll actually enjoy and stick with.

05/07/2026

Breakfast Egg Cups with Parsley Gremolata and Mushrooms
Serves 6, 1 protein, 1 dairy, 1/2 vegetable, 1 1/2 fat

Ingredients
5 ounces Taleggio or Brie cheese, rind removed
1 cup loosely packed fresh flat-leaf parsley leaves, finely chopped
3 tblsp finely chopped shallot (from 1 shallot)
2 tsp grated lemon zest (from 1 lemon)
1/4 cup plus 1 tablespoon extra-virgin olive oil, divided, plus more for greasing
1/2 tsp kosher salt, divided, plus more to taste
1 tblsp unsalted butter
1 (8-ounce) package cremini or white button mushrooms, very thinly sliced (3 cups)
12 prosciutto slices (about 8 ounces)
12 large eggs
1/4 cup heavy whipping cream
Black pepper, to taste

Directions
Preheat oven to 375°F. Place cheese in freezer until ready to use. Toss together parsley, shallot, and lemon zest in a small bowl. Stir in 1/4 cup of the oil and 1/4 teaspoon of the salt. Set gremolata aside.

Heat butter and remaining 1 tblsp oil in a large skillet over medium-high until butter is melted and mixture is sizzling, about 1 minute. Add mushrooms and spread in an even layer. Cook, undisturbed, until mushroom bottoms are browned, about 5 minutes. Stir mushrooms. Continue cooking, stirring occasionally, until browned all over, about 5 minutes. Stir in 1/2 cup gremolata and remaining 1/4 tsp salt. Cook, stirring constantly, until fragrant, about 10 seconds. Remove from heat.

Lightly grease a 12-cup muffin pan with oil. Drape 1 prosciutto slice inside each muffin cup, folding and overlapping each slice as needed to cover bottom and sides of cup, letting edges of prosciutto hang over cup edges.

Remove cheese from freezer and shred using large holes on a box grater. Sprinkle half of the cheese (about 2/3 cup) evenly into prepared muffin cups. Top cups evenly with mushroom mixture, pressing into bottoms of cups. Crack 1 egg into each cup. Spoon 1 teaspoon cream over each egg. Sprinkle evenly with remaining cheese. Sprinkle with desired amount of salt and pepper.

Bake until egg whites are just set, 12 to 15 minutes. Remove from oven; sprinkle eggs evenly with remaining gremolata (about 1 teaspoon each). Let cool 5 minutes.

05/06/2026

Are you ready to embrace a lifestyle that empowers and inspires you daily?

Picture this.....

🤸You wake up feeling rejuvenated and well-rested rather than tired and relying on caffeine, sweets, and simple carbs to fuel your morning.

💃 You select an outfit without fear or judgment. Instead, you feel confident and happy in your own skin.

🥗 You choose foods that make you feel satisfied and energized rather than leaving you feeling sluggish and bloated.

🏋️ You choose to exercise because it makes you feel good, not as punishment for what you ate.

📸 You no longer shy away from the camera or social events because you are worried about how you look.

👙You chase after your kids without feeling winded, and you take them to the pool and play because swimsuits no longer make you feel uncomfortable.

🍦You enjoy daily treats without experiencing feelings of guilt or shame. You savor each bite and do not feel compelled to eat to excess or discomfort.

Eating healthy is an act of self-love, and the rewards are endless, but if you approach your lifestyle with a deprivation mindset, it is easy to overlook the benefits along the way.

We promise... you will gain so much more than what you think you are giving up. 🩷

A healthy lifestyle changes your body, but, more importantly, it changes your mind attitude and your mood.

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

05/06/2026

2-Ingredient Pesto Cottage Cheese Dip
Serves 6, 1/2 protein, 1/2 dairy, 1 fat

Ingredients
1 cup whole-milk cottage cheese
1/4 cup prepared pesto

Directions
In a small bowl, stir together the cottage cheese and the pesto. Serve with veggie sticks, crackers, or pita chips.

Store leftovers in an airtight container in the refrigerator for up to 3 days.

05/06/2026

Keep a food journal

Tracking your eating habits, meals, calories, and even your favorite healthy recipes in a food journal is the name of the game. In fact, it’s a tip experts swear by. A food journal helps you see your dietary pattern and keeps you accountable. It is also a low-cost weight loss strategy.

Tracking your meals and snacks can help you become more aware of your eating habits, identify problem areas, and make necessary adjustments. You can’t manage what you’re not aware of!

05/06/2026

Establish effective ways to manage stress

Above all, your mental health should come first. Where it makes the most sense, establish healthy boundaries, learn when to take a break to rest when you feel you need it, meditate, and find ways that can help you reduce stress. After all, high stress levels can lead to emotional eating. Incorporate stress-reduction techniques like meditation, yoga, or deep breathing exercises into your daily routine.

05/06/2026

Caprese Pesto Pasta Salad
Serves 4, 1 1/2 starch, 1 dairy, 1/2 vegetable, 1 1/2 fat

Ingredients
8 ounces uncooked orecchiette pasta or fusilli pasta
1/4 cup balsamic vinegar
1/2 cup refrigerated basil pesto
1/2 cup drained julienne-cut sun-dried tomatoes in oil with herbs, chopped, plus 1 teaspoon oil from jar
1/2 pound cherry tomatoes, halved (about 1 1/2 cups)
1 (7-ounce) container fresh small mozzarella cheese balls in water (such as Ciliegine Mozzarella), drained
1/4 cup chopped fresh basil leaves, plus leaves for topping
1 (4-ounce) fresh burrata cheese ball, drained and cut into 4 pieces
Flaky sea salt, to taste

Directions
Bring a large pot of salted water to a boil over high. Stir in pasta; cook, stirring occasionally, until al dente, 12 to 14 minutes. Reserve about 1/4 cup cooking water to thin pesto as needed. Drain pasta, and rinse with cold water. Let pasta drain completely, about 30 seconds.

While pasta is cooking, bring balsamic vinegar to a boil in a small skillet over low; cook, stirring constantly, until vinegar is reduced to about 1 tablespoon and thickens slightly, about 3 minutes. Set aside balsamic reduction.

Place cooked pasta in a large bowl; stir in pesto, sun-dried tomatoes and oil, cherry tomatoes, and 2 tablespoons reserved cooking liquid until well combined, stirring in remaining 2 tablespoons cooking liquid, as needed, to reach desired consistency. Add mozzarella and basil; toss gently to combine. Top with burrata cheese and basil leaves; sprinkle with flaky sea salt. Drizzle with reserved balsamic reduction. Serve.

Make ahead
You can prepare the pasta and mix it with pesto and sun-dried tomatoes up to a day in advance. Wait to add the fresh tomatoes, mozzarella, burrata, and basil until just before serving to keep them fresh and vibrant

Store leftovers in an airtight container in the fridge for up to two days. The flavors deepen over time, but the fresh components (especially burrata) are best enjoyed soon after serving.