Herbal One Oshawa

07/31/2026

Chipotle Chicken Rounds
Serves 4
1 Serving (2 rounds) = 1 starch | 1 protein | 1 dairy | 1 condiment
Ingredients:
4 Dempsters Whole Grain English muffins (120 calories, 22g carbs, 2g fibre)
11.2 oz chicken, cooked measurement
4 oz shredded mozzarella cheese
1/4 cup Caliente Fresh Chipotle Hot Sauce (6 calories, 44mg sodium per 1 tbsp)
1/4 cup Hidden Valley Light Ranch (60 calories, 5 g fat, 310 mg per 2 tbsp)
Green onions, diced
Black pepper, salt-free Garlic & Herbs seasoning,
Paprika - to preference
Directions:
Combine the chicken with ranch, hot sauce, green onions, and seasoning. Slice English muffins into halves. Arrange them on a baking sheet. Divide the chicken filling evenly between the muffin halves. Top each one with shredded Mozzarella. Place on a baking sheet and bake at 350F for 6 minutes, and then broil at 400F for 5 minutes (or until the cheese is melted and browned).
Freeze: Place individual chicken rounds on a plate or small baking sheet lined with parchment and tuck it into the freezer. When they are solid, you can put them into a bag or container together. To reheat, air fry at 350 for 6 minutes or until they are warm and crispy.

07/31/2026

🌿 Why Follow a Nutrition Plan? 🌿
A nutrition plan is about so much more than losing weight—it's about creating healthy habits that support your body for life.
When you follow a personalized nutrition plan, you can experience:
✅ Steady, sustainable weight loss
✅ Increased energy throughout the day
✅ Better blood sugar balance
✅ Improved heart health and cholesterol levels
✅ Reduced inflammation in the body
✅ Better digestion and gut health
✅ Fewer cravings and improved appetite control
✅ Better sleep and improved mood
✅ Increased confidence and overall well-being
The key isn't a restrictive diet—it's eating the right foods in the right portions to fuel your body and support your health goals.
Small, consistent changes lead to lasting results. Every healthy meal is another step toward a stronger, healthier you.
Ready to stop guessing and start seeing results? Let us create a personalized nutrition plan designed specifically for your health goals, lifestyle, and food preferences.
📩 Message us today to get started on your journey to better health!

07/29/2026

07/29/2026

The Ingredient Count Test 🛒
Let's have some real talk...
Have you ever picked up a package at the grocery store...
Turned it over...
And been shocked by how long the ingredient list was?
Here's a simple challenge I use...
Count the ingredients before you buy it.
Not because every food should have five ingredients or less...
But because the shorter the ingredient list, the more likely you're eating real food.
Think about it...
🥜 Natural peanut butter?
Peanuts.
Salt.
🍓 Frozen strawberries?
Strawberries.
🥚 Eggs?
Eggs.
Now compare that to some packaged foods with 20, 30, or even 40 ingredients—many of which you've probably never heard of.
The goal isn't to fear food.
The goal is to become curious.
Ask yourself:
✔️ Why are all these ingredients needed?
✔️ What does each one actually do?
✔️ Is there a simpler option sitting on the shelf beside it?
You don't have to eat perfectly.
You don't have to throw everything out.
But if you can start choosing foods with shorter, simpler ingredient lists more often...
You'll naturally eat more real food and fewer highly processed products.
This week's Awareness Challenge:
The next time you're grocery shopping...
Pick up three packaged foods.
Count the ingredients.
Then compare them to a similar product beside it.
You might be surprised at how different they are.
Remember...
The front of the package is designed to sell you the product.
The ingredient list tells you what's actually inside.
Real Food.
Real Life.
Real Support. See less

07/27/2026

How many of you have taken a break from healthy habits while on holidays and then struggled to resume your healthy routine after returning home? ⁠
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From our experience, taking a break from healthy choices rarely yields a positive outcome. The secret to maintaining your healthy lifestyle is to resist the urge to place your efforts on hold when it's inconvenient. ⁠
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However, this doesn't mean that you can't enjoy your family vacation and make beautiful memories along the way. We promise you that eating healthy and incorporating physical activity will only add to your experience. ⁠
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Here are some of our go-to strategies to maintain healthy habits while traveling:⁠
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Skip the drive thru! It is easy to fall prey to fast food while on the road, but healthy options are extremely limited in most of those environments. If you opt for a grocery store, you get to stretch your legs, AND your healthy options are vast - fruit, vegetables, hummus, raw nuts, Greek yogurt, rice crackers, etc ⁠
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Prioritize protein! Whether you are planning on an activity that requires physical exertion or will need to drive for an extended period of time, eating protein will support your body both mentally and physically. It will help stabilize blood sugar, increase energy, and enhance concentration. ⁠
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Pack smart snacks! Fresh fruit, vegetables, and air-popped popcorn are fiber-rich snacks that will help fuel your road trip. Avoid snack vampires! AKA foods you crave, but leave you feeling unwell or depleted after you eat them. When you're on the road, it's important to avoid foods that drain your energy and deflate your mood.⁠
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Hydrate! Drinking plenty of water will flush your body of toxins, keep your skin fresh, and help you eat less. It will also help you avoid travel lag, symptoms of overexposure to the heat or sun, and junk-food cravings.⁠
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Believe it or not, practicing healthy choices while vacationing with friends and family will help transform your new habits into permanent lifestyle changes. Rather than feeling bloated and sluggish, you will return home feeling rested and rejuvenated (and isn't that the goal of your holiday?).

07/24/2026

Pizza Rounds
Serves 4
1 Serving (2 rounds) = 1 protein | 1 starch | 1 dairy | 1 condiment
Ingredients:
1 lb. ground turkey, chicken, or beef (raw measurement)
Clubhouse Garlic and Herb seasoning (salt-free)
1 cup Classico traditional pizza sauce (40 calories, 340mg sodium per 1/4 cup)
4 Blue Menu Whole Wheat English muffins (130 calories, 23g, 4g fiber, 150 mg sodium per muffin)
2 oz shredded Mozzarella cheese
2 oz fresh Parmesan
Directions:
Prepare the filling: Brown the meat. Add garlic & herb seasoning. Add the pizza sauce; stir to combine. Remove from heat.
Assemble the Pizza Rounds: Slice the English muffins into halves. Arrange them on a baking sheet. Divide the meat filling evenly between the muffin halves. Top each one with shredded Mozzarella and Parmesan
Bake: Place on a baking sheet and bake at 350 for 6 minutes, and then broil until the cheese is melted and browned.
Freeze: Place individual pizza rounds on a plate or small baking sheet lined with parchment and tuck it into the freezer. When they are solid, you can put them into a bag or container together. To reheat, air fry at 350 for 6 minutes or until they are warm and crispy.

07/24/2026

100%

07/23/2026

At least once per week, get into the habit of asking yourself, "does this support the life I'm trying to create?". ⁠
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Be honest with yourself and hold yourself accountable for your choices. ⁠
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Self-reflection is a powerful tool to celebrate accomplishments, acknowledge strengths, and highlight areas to grow and improve upon. ⁠
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07/23/2026

Are you ready?
Real Food+Personal Coaching+Exclusive Herbal Supplements=Weight Loss Success
Herbal One

07/03/2026

Nothing screams summer more than Smores. 🌞 ⛱️
Check out these refreshing twists on this classic summer treat. 🧊
Frozen Smore Sandwiches
Makes 8
1 serving (2 sandwiches) = 1 one choice
Ingredients:
16 Graham wafers
8 tbsp No-Sugar-Added chocolate Jello pudding
8 tbsp Marshmallow Fluff
Directions:
Add 1 tbsp chocolate pudding to 8 wafers. Add 1 tbsp Marshmallow Fluff to remaining 8 wafers. Sandwich them together and store in freezer-safe container. Use parchment paper to keep them separate from each other. Chill for at least 6 hours or overnight. Warning - although these are frozen treats, they are just as messy as campfire smores. You may want to enjoy outdoors 😉
Copycat Chocolate "Frosty"
Serves 8
1 serving (1/2 cup) = 1 one choice
Ingredients:
8 tbsp No-Sugar-Added Chocolate Jello Pudding
4 tbsp Marshmallow Fluff
4 cup Frozen Yogurt (100 calories per 1/2 cup)
Directions:
Combine all ingredients until evenly mixed. Divide into 8 equal portions and enjoy immediately. Serve in a small cup or dish with spoon.