Herbal One Milton

05/27/2026

05/27/2026

Pesto Pasta Salad
Serves 1 = 1 starch, 1 fat, 2 veg

Ingredients:
1 tbsp organic BioItalia Pesto Sauce
(240 calories, 24g fat, 190 mg sodium per 1/4 cup)
1/2 cup bowtie noodles, cooked measurement
1 cup fresh spinach, raw measurement
1 cup cherry tomatoes, halved
Lemon juice, optional

Directions:
Spray skillet with non-fat cooking spray. Sauté veggies until spinach is wilted and tomatoes are tender. Combine all ingredients and toss until evenly coated. Store in airtight container for up to four days in refrigerator.

05/26/2026

"When you look at a field of dandelions, you can either see a hundred weeds, or a thousand wishes." ⁠
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Mindset Matters! ⁠…
✔ Acknowledging and celebrating all of your successes along the way will help boost motivation during your weight loss journey.
✔ Remember to celebrate behavior changes and not just reaching a certain number on the scale.

05/20/2026

Chocolate Protein Mousse 🍫💪
Serves 2
1 Serving = 1 one choice or 1 protein

This sweet treat is packed with 16g of protein per serving.

Ingredients:
3/4 cup Oikos Pro Greek Yogurt, no added sugar
1/2 cup cottage cheese
2 tbsp cocoa powder
1/2 tsp vanilla extract
2 tbsp ED Smith Syrup (75% Less Sugar)

Directions:
Add ingredients to a blender. Blend until smooth and creamy. Divide mousse between two serving cups and refrigerate for at least 30 minutes to set. Enjoy!

Optional - Garnish with fresh berries. 🫐 🍓

1/2 cup raspberries/blueberries = 1 fruit

05/20/2026

Believe it or not, you can lose weight while maintaining a healthy social life. In fact, practicing healthy choices while attending social functions will help transform your new habits into permanent lifestyle changes.⁠
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Weekends are usually much less structured than weekdays and they tend to have more opportunities to socialize. Bottom-line, if you treat every weekend as an excuse to derail your healthy routine you will slow or completely halt your progress.⁠
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Don’t be shy about your healthy efforts! Research shows that those who make a public commitment are more likely to follow through with their goals. By telling your friends/family that you are trying to improve your diet you will increase your social accountability to make smart food choices.⁠
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Plan Ahead! View online menus and nutrition facts prior to dining out so that you can make an informed choice and plan your day accordingly. Bring a healthy dish to your next potluck to ensure a "safe" option is available. Enjoy your favorite foods wisely but do not go back for seconds. Furthermore, don't feel pressured to eat everything that is offered or eat to excess. This is not your last meal. When hosting an event, offer healthy meals/snacks rather than using it as an excuse to binge or indulge cravings. ⁠
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Change your mindset! Let go of the all-or-nothing mentality and be realistic about your expectations. Will denying yourself dessert result in a closeted binge when you arrive home? Perhaps instead of forgoing the dessert buffet, plan to enjoy a slice of cake or share your partner’s dessert and make peace with your choice rather than allowing your indulgence to snowball. ⁠
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Beware of booze! Many are fooled into disregarding the caloric burden of alcohol because of clever marketing. Just because a beverage is sugar-free doesn't mean that it is calorie-free! Furthermore, alcohol switches the brain into starvation mode, increasing hunger and appetite.
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If you struggle to maintain your healthy habits when attending social functions, lean on Herbal One to help you overcome social sabotage.

05/15/2026

Ditch the smores this May Long Weekend and try out campfire fondue instead.

No Sugar Added Chocolate Fondue 🍓🍫
Serves 4
1 Serving = 1 one choice, 1 fruit

Ingredients:
1 1/4 cups Unsweetened Vanilla Almond Milk (35 calories per 1 cup)
48g Simply Delish Sugar Free Keto Instant Pudding Mix (25 calories, 0g sugar per 1/4 pouch)
4 squares Lindt No Sugar Added Milk Chocolate (130 calories, 2g sugar per 2 squares)
4 cups assorted fruit (strawberries, grapes, apple slices, etc).

Directions:
Heat unsweetened almond milk in tea light fondue pot. Stir in pudding mix and stir continuously for several minutes. Add Lindt Chocolate squares and continue to stir until melted and evenly mixed. When fondue is heated through, choose your desired fruit for dipping. Enjoy!

05/14/2026

Going camping this long weekend and need a little extra help with planning your meals? Check out our Camp Guide. 🙂

05/11/2026

This meal concept is really popular because it allows you the freedom to customize your own meal, measure individual ingredients, and can be assembled in advance for meal prep convenience.

Build a Buddha Bowl:

Choose grain:
1/2 cup cooked quinoa = 1 starch
1/4 cup cooked rice = 1 starch
1/2 cup cooked pasta = 1 starch

Choose protein:
1/2 cup edamame = 1 protein or 1 veg
1/2 cup chickpeas = 1 protein
1/2 cup black beans = 1 protein
5 slices (85g) tempeh = 1 protein
2 hardboiled eggs = 1 protein
2.8 oz grilled chicken = 1 protein
2.8 oz lean ground beef= 1 protein

Choose veggies:
1/2 cup carrots = 1 veg
1 cup cabbage = 1 veg
1 cup tomatoes = 1 veg
1 cup cucumber = 1 veg
1 cup bell pepper = 1 veg
1/2 cup onion = 1 veg

Choose Garnish:
1/2 avocado = 1 fat
Cilantro (optional) = unrestricted
Lemon or lime juice = unrestricted

Choose condiment:
2 tbsp tzatziki = 1 condiment
2 tbsp salsa = 1 condiment
2 tbsp hummus = 1 condiment

The fillings outlined above are merely suggestions. There are limitless combinations that you can make. Simply choose a hearty grain, fresh veggies, lean protein, and condiment of your choice.

Enjoy!

05/07/2026

Mother's Day Brunch Menu

Egg Nests
Serves 4
1 serving = 1 starch, ½ protein, 1 fat

Ingredients:
4 slices whole wheat bread
4 tsp butter or margarine
4 eggs

Directions:
The method is simple. Grab a piece of bread, an egg, a cookie cutter or a knife, margarine, and a frying pan. Cut a heart-shaped hole in the bread. Heat the pan over medium heat, add 1 tsp butter or margarine and swirl around. Place the slice of bread in pan (as well as the little heart-shaped piece) and carefully crack the egg into the hole in the bread. Sprinkle egg with pepper and cook until the bread is nicely browned on the bottom. Next, carefully flip the slice of bread over to cook the other side. Serve with the little heart on top, or place it on the side. Repeat steps until you have made 4 nests.

Banana Muffins
Makes 16 muffins
1 muffin = 1 one choice

Ingredients:
3 cups rolled oats
1 cup Special K cereal
½ cup wheat germ
1 tbsp baking powder
2 tsp baking soda
3 tbsp Splenda
4 medium ripe bananas, mashed
6 egg whites
3 tbsp melted soft, margarine

Directions:
Preheat oven to 375F. Combine rolled oats, Special K, wheat germ, baking powder, baking soda, and Splenda in a mixing bowl. Whisk banana, egg whites, and margarine together in a small bowl until smooth. Add dry ingredients. Mix until moistened. Spray a muffin tin with non-stick, fat free cooking spray. Pour mixture and bake for 30 minutes or until a toothpick inserted in the center comes out clean. Cool slightly, then invert pan to remove muffins.

Fruit Salad with Yogurt Dip
Serves 4
1 serving (3/4 cup fruit and ½ cup dip) = 1 fruit, ½ dairy, 1 condiment

Ingredients:
1 cup strawberries
½ cup pineapple
1 cup grapes
1 cup watermelon

Note: Measure ¾ cup per serving and serve on skewers for presentation.

Dip:
1 ½ cup fat-free yogurt
¾ cup ultra light Cool Whip

Blueberry Smoothie
Serves 2
1 serving = 1 protein, 1 fruit, ½ dairy

Ingredients:
1 ½ cup non fat Greek yogurt
1 cup frozen blueberries
1 cup unsweetened vanilla almond milk

Directions:
Combine ingredients in blender. Divide into two equal portions and serve.

Raspberry Greek Yogurt Parfait
Serves 1 = 1/2 protein, 1 starch, 1 fruit

Ingredients:
100 g non-fat Greek Yogurt
1/2 cup raspberries
1/4 cup Special K Granola