Herbal One Oshawa

05/04/2026

Strawberry Walnut Parfaits 🍓🥛
Serves 4
1 Serving = 1 Protein (or 1 Dairy), 1 Fruit, 1 Fat
Ingredients:
3 cups Oikos Pro Strawberry Greek Yogurt No Added Sugar, divided (120 calories, 19.5g protein, 6g sugar per ¾ cup)
4 cups strawberries, sliced
2 oz walnuts, unsalted
Directions:
Assemble each parfait by layering 1 cup strawberries, ¾ cup Greek yogurt, and ½ oz walnuts. Store walnuts separately and garnish parfait when ready to eat.
They provide a nutritious combination of high protein, fiber, healthy fats, and antioxidants.
Greek Yogurt: Provides essential protein for muscle maintenance and metabolism support. The probiotics improve gut health, which is crucial for metabolizing and balancing hormones. Studies have shown that women who consume more yogurt (2+ servings per week) have lower weight gain during the menopausal transition.
Walnuts: Rich in omega-3 fatty acids (alpha-linolenic acid), which reduce inflammation, help ease hot flashes, and improve mood swings. They are also high in phytoestrogens (lignans), which can help balance dipping estrogen levels.
Strawberries: Contains antioxidants that protect cells from oxidative stress, which often increases with hormonal changes. The fiber helps keep blood sugar levels stable, reducing energy crashes and fatigue.

05/01/2026

04/29/2026

Do you feel like your weight loss has stalled?
Here's one simple shift to help you move towards your goals....
Learn to study yourself instead of shaming yourself. 🔍
Because awareness changes everything.
Keeping a food diary isn’t about perfection… it’s about insight. 📚
It helps you uncover your patterns, your triggers, your coping habits, and your cycles. ⛓️‍💥
And when you understand those things?
🛑 You stop reacting…
And start building. 🔨
Reminder - Only tracking your “perfect” days won’t create change.
Yes, those days can serve as a blueprint…
But they won’t reveal where you need support.
The real growth is found in the messy days.
The bites, the nibbles, the “I’ll start over tomorrow” moments.
Because when you skip recording those…
You also skip the awareness that leads to change.
Tracking isn’t about judgment.
It’s about patterns. 📈
And patterns give you the power to build strategies that actually apply to your real life.
That’s where your power is. 💪

04/27/2026

At least once per week, get into the habit of asking yourself, "does this support the life I'm trying to create?". ⁠
⁠
Be honest with yourself and hold yourself accountable for your choices. ⁠
⁠
Self-reflection is a powerful tool to celebrate accomplishments, acknowledge strengths, and highlight areas to grow and improve upon.

04/25/2026

"Weight loss is not impossible. Weight loss is hard, but hard is not the same as impossible."

This is your Saturday morning reminder that perfection is an impossible standard.

Struggling is not the same as failing.

04/24/2026

Meal Prep Breakfast Sandwiches
Makes 6
1 sandwich = 1 protein | 1 starch | 1 dairy
Ingredients:
6 eggs
12 slices PC Naturally Smoked Fully Cooked Bacon (80 calories, 135mg sodium, 6g protein per 2 slices)
6 slices cheese (80 calories, 140mg sodium, 5g protein per slice)
6 Blue Menu Whole Wheat English Muffins (130 calories, 23g carbs, 4g fibre, 150mg sodium per muffin)
Suggested - Use Griddle Egg Ring Tray to speed up assembly and ensure round shape.
Directions:
Spray large skillet with nonfat cooking spray. Place egg ring tray on skillet. Crack an egg into each ring. Cook until set. Remove the ring tray and flip the eggs to set the other side. Assemble each breakfast sandwich with 1 slice of cheese, 2 slices of bacon, and 1 egg per muffin. Wrap in parchment paper and transfer to freezer bag. Freeze for up to one month.
To reheat:
Thaw in fridge overnight, for best results. Remove paper and wrap sandwich in a paper towel. Microwave for 40 seconds. Flip the sandwich over and microwave for 30 seconds. You can also reheat the sandwiches in the oven at 350 degrees for about 10-15 minutes, or in a toaster oven.

04/22/2026

You don't have to restrict food. Restrict negative thoughts instead. Instead of starving yourself, starve the negative thoughts that say you can't. LOSE WEIGHT IN HEALTHY WAYS, and feed the positive thoughts that say......YOU CAN! 🤩

04/17/2026

Two Ingredient Tortillas
Makes 4 tortillas
1 tortilla = 1 starch
Ingredients:
3/4 cup pure pumpkin
1 cup flour
Directions:
In a bowl, combine the pumpkin and flour until it forms a dough ball. Knead until it softens then divide into 4 balls. Place parchment paper on your working surface and spray with non-fat cooking spray. Flatten each dough ball with hands until you have 4 round tortillas. Cook each tortilla in a non-stick pan on medium heat. When the tortilla bubbles you can flip it over. It takes about two minutes on each side to cook. Enjoy immediately or cool and store in airtight bag in refrigerator (up to one week) or freeze (up to 3 months).

04/13/2026

Want to lose weight and get in shape before your big day? Let us help, you don't have to do this on your own. Get started today!

04/10/2026

🧄 Garlic Parmesan Protein Chips 🧀
Serves 1 = 1 protein, 1/2 dairy
Ingredients:
1/2 cup cottage cheese
1/2 oz grated Parmesan cheese
1 tsp roasted garlic seasoning
Directions:
Preheat oven to 350F. Line a baking sheet with parchment paper.
Combine cottage cheese, Parmesan, and seasoning in a small mixing bowl.
Scoop small spoonfuls (about 1 tbsp each) onto the baking sheet.
Use the back of a spoon to spread them thin into chip shapes.
Bake for 25 minutes, or until edges are golden and crisp.
Let them sit for 5–10 minutes after baking—they’ll crisp up more as they cool.
Optional add-ins:
* Black pepper or chili flakes for a kick
* Italian seasoning (salt-free) for extra flavor
* Everything bagel seasoning (salt-free) on top before baking
Tips for success:
* The thinner you spread them, the crispier they’ll be
* Watch closely near the end—they can brown quickly
* If they’re still soft, pop them back in for a few extra minutes