Herbal One Milton

03/30/2026

Apple-Maple Glazed Ham

1 9- to-10-pound bone-in fully cooked smoked ham (butt or shank half)
2 tablespoons whole cloves (optional)
1 1/2 cups Glaze

Each 4 oz serving of ham with glaze = 1 protein, 2 condiments

Directions

Remove the ham from the refrigerator and bring to room temperature, about 30 minutes.

Preheat the oven to 325 degrees F. Trim off any skin from the ham. Use a sharp paring knife to score through the fat in a diagonal crosshatch pattern without cutting through to the meat. Insert the cloves into the ham (if using), placing them at the intersections of the cuts.

Put the ham, flat-side down, on a rack in a roasting pan. Pour 1/4 inch water into the bottom of the pan. Transfer to the oven and roast until a thermometer inserted into the thickest part of the ham registers 130 degrees F, about 2 hours, 30 minutes (about 15 minutes per pound).

Increase the oven temperature to 425 degrees F. Pour half of the glaze over the ham and brush to coat. If the water in the bottom of the pan has evaporated, add more. Return the ham to the oven and roast, basting every 10 minutes with the remaining Glaze, until glossy and well browned, about 45 more minutes.

Apple-Maple Glaze:

Boil 2 cups apple cider in a saucepan over medium-high heat until reduced to 1/2 cup, 8 to 10 minutes. Reduce the heat to low; add 1/2 cup each apple jelly (sugar free) and maple syrup, 1/4 cup whole-grain mustard, 1/2 teaspoon allspice and 1/4 teaspoon nutmeg.

03/30/2026

Are you feeling nervous about navigating a big family meal on Easter?

Here are some suggestions to ensure that you enjoy your favorite foods without sabotaging your healthy efforts:

Plan ahead! Decide what you would like to eat for dinner and plan your breakfast and lunch to accommodate for your holiday meal.

Drink at least 2 litres of water to compensate for sodium in your family meal.

Pay attention to portion sizes. We recommend using measuring utensils (food scale, measuring spoons and cups) to ensure that you are not distorting your portions. This will prevent you from overindulging and leaving the table feeling bloated and uncomfortable.

Fill your plate with lean protein and veggies.

Do not deny yourself your favorite food but enjoy it in moderation. For example, enjoy stuffing but limit to 1/2 cup serving and skip the dinner bun.

Limit yourself to one alcoholic beverage or opt for a zero-calorie mocktail instead.

Remember, this is not your last meal and that you will have other opportunities to enjoy a lavish meal with your family. However, it will taste a lot better when you have achieved your goal weight.

03/27/2026

☝️recipe✌️ variations 👊

Taco Pockets 🌮
Serves 6
1 Serving = 1 protein, 1 starch, 1 dairy, ½ veg

Ingredients:
1.5 lbs lean ground beef, raw measurement
1 cup red onion, diced
1 cup red pepper, diced
paprika/chili powder/garlic powder/black pepper
1/4 cup tomato paste, no-salt-added
3 large tortillas, halved
6 oz cheese, shredded

Directions:
Brown the beef over medium heat. Add onion, peppers, tomato paste + seasonings and cook until everything softens and gets flavorful. Remove from heat and let cool slightly. Cut each wrap in half. Add 1/6 of the beef mixture + 1/2 oz mozzarella to one side and fold into triangle pockets. Transfer to a lightly greased round oven-safe dish, sprinkle with remaining cheese, and bake at 350°F (180°C) for 20–25 minutes until crispy and golden.

Optional Garnishes:
½ avocado = 1 fat
2 tbsp salsa = 1 condiment
Cilantro = unrestricted

Chicken Pesto Pockets 🥟
Serves 6
1 Serving = 1 protein, 1 starch, 1 dairy, 1 veg, 1 fat

Ingredients:
16.8 oz shredded chicken, cooked measurement
1 cup red onion, diced
1 cup mushrooms, diced
3 cups spinach
roasted garlic, to preference
⅓ cup + 1 tbsp Only Goodness pesto (200 calories, 20g fat, 480mg sodium per 1/4 cup)
3 large tortillas, halved
6 oz cheese, shredded

Directions:
Saute onion, mushrooms, and spinach until onion is translucent and spinach is wilted. Remove from heat and let cool slightly. Cut each wrap in half. Add 1/6 of the spinach mixture, 1 tbsp pesto, 1/2 oz mozzarella, and 2.8 oz chicken to one side and fold into triangle pockets. Transfer to a lightly greased round oven-safe dish, sprinkle with remaining cheese, and bake at 350°F (180°C) for 20–25 minutes until crispy and golden.

03/26/2026

Slow-Cooked Beef Stroganoff
Serves 6
1 Serving (approximately 1 cup)= 1 protein | 1 condiment | 1 veg | 1 starch

Ingredients:
1 lb beef (lean cubes cut from hip), raw measurement
1 tbsp roasted garlic
Black pepper, to preference
1 cup onion, diced
4 cups mushrooms, diced
1 cup cottage cheese, blended
1 1/2 cups Franco American Beef Gravy (25 calories, 280mg sodium per 1/4 cup)
6 oz Egg noodles, dry measurement

Directions:
In a bowl, mix the blended cottage cheese and beef gravy until smooth. Add the beef, roasted garlic, black pepper, onion, mushrooms, and gravy mixture to the slow cooker and stir to combine. Cook on HIGH for 3–4 hours, until the beef is tender. Meanwhile, cook the egg noodles according to package directions. Stir the cooked noodles into the beef and gravy mixture before serving. Divide into six equal portions. Enjoy!

03/25/2026

How you lose weight is more important than how quickly you lose it. ⁠
⁠
If you are placing an expiration date on your healthy habits then, odds are, you will have difficulty maintaining your weight loss. ⁠
⁠
Instead of focusing on a timeline, we recommend prepping healthy foods (that you enjoy), scheduling daily exercise (that you enjoy), and learning to love and embrace your body now. ⁠
⁠
Mindset Matters!⁠
⁠
"I messed up"...… "What did I learn?"⁠
⁠
"This isn't working"....."What small change can I make?"⁠
⁠
"I'm a failure"...… "I'm learning."⁠
⁠
"I can't do this"...…"This is really hard but I'm going to keep trying."⁠
⁠
We repeat what we don't repair! ⁠
⁠
Acknowledge your emotions, sit with your feelings and learn to re-frame negative thoughts. Assigning moral values on food choices is a slippery slope. Eating a piece of chocolate cake does NOT make you a bad person!⁠
⁠

03/25/2026

03/19/2026

When you focus on making small changes, rather than taking an all-or-nothing approach, you begin to form healthy habits that will last a lifetime. Weight loss success is found in your daily routine.

03/19/2026

Chicken Salad Pita Pockets 🥙
Serves 2
1 Serving: 1 protein | 1 starch | 1 fat | ½ veg | ½ dairy | 1 fruit

Ingredients:
1 large 7" pita pocket, halved
142 g PC canned seasoned chicken breast
¼ cup Hidden Valley Light Ranch (60 calories, 5 g fat per 2 tbsp)
¼ cup red onion, diced
½ cup red pepper, diced
Roasted garlic, to preference
Black pepper, to preference
1 oz shredded cheese
Lettuce
¼ cup dried cranberries

Directions:
In a bowl, mix the chicken, light ranch, red onion, red pepper, roasted garlic, and black pepper. Stir in the shredded cheese and dried cranberries. Stuff the mixture into pita halves and add lettuce. Enjoy right away or pack for a quick grab-and-go lunch.

Meal Prep Tip:
Store the chicken salad mixture separately and fill the pita when you're ready to eat to keep it fresh.

03/17/2026

Happy St. Patrick's Day!