Herbal One Weight Loss Courtice

Flexibility and Balance

Flexibility and balance exercises can reduce the risk of falls and improve overall mobility. Activities like yoga, tai chi, and stretching routines can enhance flexibility and stability. Aim to include these exercises several times a week.

New Orleans Cooked Shrimp
Serves 4, 1 protein, 1/2 starch, 1 fat

Ingredients
1/2 cup (4-ounces) cold unsalted butter, cut into pieces, divided
2 dried or fresh bay leaves (optional)
3 garlic cloves, minced
1 tablespoon Creole or Cajun seasoning
3/4 teaspoon freshly ground black pepper
3/4 cup lower-sodium chicken broth
1/3 cup Worcestershire sauce
2 tablespoons fresh lemon juice (from 1 lemon)
1 1/2 pound jumbo (16/20) unpeeled, raw shrimp
Chopped fresh parsley, optional, for garnish
Warm crusty baguette, for serving

Method
Melt the butter:
Melt 3 tablespoons of the butter in a large cast-iron skillet over medium-high heat, stirring occasionally, until the foam subsides and the butter starts to smell nutty, about 4 minutes.

Make the sauce:
Add the bay leaves (if using), garlic, Creole seasoning, and pepper. Cook, stirring constantly, until fragrant, about 1 minute. Add the broth, Worcestershire sauce, and lemon juice. Bring to a vigorous simmer.

Simmer, stirring occasionally, until the sauce reduces to about 2/3 cup and coats the back of a spoon, 6 to 8 minutes.

Cook the shrimp:
Add the shrimp to the skillet and reduce the heat to medium. Cover and cook, stirring often, until shrimp are pink and just cooked through, about 4 minutes.

Turn off the heat and stir in the remaining 5 tablespoons of butter until melted, 1 to 2 minutes. Garnish with parsley and serve with bread to soak up the sauce.

Shrimp does not reheat well, so we do not recommend saving leftovers for more than 1 day.

It's that time of year again ...

Back to school!

How many of you are guilty of curating beautifully balanced lunches for your children and then running out of the house on an empty stomach with nothing but a cup of coffee in your hand?

Don't forget to parent yourself by giving yourself the same care and attention that you give to your family.

Your needs should not be held to a lower standard!

Some of our favorite lunches include leftovers, homemade buddha bowls or soup, and protein parfaits.

Follow this page for meal inspiration this fall.

We share new recipes every week!

Breaking Through Weight Loss Plateaus: Strategies That Work - Part 1

One of the most frustrating experiences in a weight loss journey is hitting a plateau. After weeks or months of consistent progress, the scale suddenly refuses to budge.

You’re eating right, exercising regularly, and staying hydrated, yet your weight remains stagnant. Understanding why plateaus occur is the first step in overcoming them.

Weight loss plateaus happen because our bodies are remarkably adaptive. Initially, when you start a new diet or exercise routine, your body responds by shedding pounds.

However, as it adapts to your new lifestyle, your metabolism can slow down to conserve energy, leading to a plateau.

In this blog, we’ll be sharing strategies to breaking through weight loss plateaus.

Revamping Your Diet
Reassess Your Caloric Intake: Over time, as you lose weight, your body requires fewer calories to function. What worked at the beginning of your journey might need adjusting. Calculate your new caloric needs based on your current weight and activity level, and ensure you’re not consuming too many or too few calories.

Diversify Your Nutrients: Sometimes, a plateau can occur because your body is not getting a variety of nutrients. Ensure your diet includes a balanced mix of macronutrients – proteins, fats, and carbohydrates – as well as essential vitamins and minerals. Eating a wide range of colourful fruits and vegetables can help keep your metabolism running efficiently.

Consider Intermittent Fasting: Intermittent fasting can be an effective strategy to break through a plateau. This eating pattern alternates between periods of fasting and eating, which can help reset your metabolism. However, it’s important to consult with a healthcare professional before starting any new dietary regimen.
If you’re looking to diet safely, we’ve written a blog on how to lose and manage your weight safely.

Swimming

Using every muscle group in the body, without the impact of running or more strenuous exercise, swimming is great for burning calories and losing weight, particularly for obese individuals.

5-Minute Black Bean Nacho Bowl
Serves 4, 1 starch, 2 vegetable, 1 fat

Ingredients
1 (12-ounce) bag salad mix
1 (15-ounce) can black beans, drained and rinsed
1 (15-ounce) can sweet corn, drained
1 cup salsa or pico de gallo
2 cups shredded cheddar or pepper Jack cheese
8 cups corn tortilla chips

Directions
Optional toppings: prepared guacamole, sour cream, chopped cilantro, hot sauce
Divide the lettuce among four bowls and top with black beans, corn, salsa, and cheese. Tuck in some tortilla chips and add toppings as desired.

Nutrition for Better Mental Clarity and Focus - Part 3

Cognitive Health Practices
Incorporating specific cognitive health practices into your daily routine can also enhance mental clarity.

Regular physical activity, for instance, not only boosts overall health but also improves brain function. Exercise increases blood flow to the brain and supports the growth of new brain cells, enhancing neuroplasticity.

Mental exercises such as puzzles, reading, and learning new skills can stimulate the brain and improve cognitive function.

Mindfulness and meditation practices are also beneficial as they can reduce stress, which is often a significant hindrance to cognitive performance.

Furthermore, adequate sleep is essential for mental clarity. During sleep, the brain consolidates memories and clears out toxins.

Prioritizing seven to nine hours of quality sleep each night can vastly improve mental focus and cognitive processing.

Conclusion
The journey to enhanced mental clarity and focus is multi-faceted, involving a balanced diet, appropriate supplementation, optimized environments, and healthy cognitive practices.

By integrating brain-boosting foods, Herbal One supplements, and strategic environmental adjustments, individuals can significantly enhance their cognitive function.

Remember, maintaining cognitive health is a continuous process that requires consistent attention and care. Embrace these practices and watch your mental clarity soar to new heights.

Weight Training

Combining weight training with an increase in lean protein, you are able to build more muscle and improve your body’s fat-burning ability. This is an excellent way to burn calories fast and replace fat with muscle.

15-Minute Salmon Picatta
Serves 4, 1 protein, 1 fat

Ingredients
4 (6-ounce) skin-on salmon fillets
1 teaspoon kosher salt, plus more to taste
Freshly ground black pepper, to taste
4 tablespoons unsalted butter, divided
2 garlic cloves, minced
1/2 cup dry white wine
1 small lemon, zested and juiced
2 tablespoons capers
1 tablespoon Dijon mustard
Chopped fresh parsley, to garnish (optional)

Method
Season the salmon:
Pat the salmon fillets dry with paper towels, then season on both sides with the salt and several grinds of black pepper.

Sear the salmon:
Melt 2 tablespoons of the unsalted butter in a 10-inch nonstick skillet or well-seasoned cast iron skillet over medium heat. Add the salmon skin-side up and sear until golden brown, about 3 minutes. Flip and continue to cook until the skin is lightly crisp, about 3 minutes more.

Transfer the salmon skin-side down to a plate. It may not be cooked through, and that’s okay—it will finish cooking in the sauce.

Make the sauce:
Add the garlic to the pan and sautè until fragrant, less than 1 minute. Pour in the white wine and simmer, scraping up any browned bits on the bottom of the pan with a wooden spoon, until just slightly reduced, about 1 minute.

Reduce the heat to medium-low. Add the lemon zest and juice, capers, Dijon, and remaining 2 tablespoons butter. Stir to combine and melt the butter. Taste and season with salt and pepper as needed.

Finish cooking the salmon:
Return the salmon skin-side down to the pan. Simmer until just cooked through and an instant-read thermometer inserted into the thickest part of the salmon registers 120°F to 130°F (for medium-rare), 1 to 2 minutes. If you like your salmon medium-well or well-done, cook for a few minutes longer. Garnish with the parsley, if desired.

"Mindfulness is a pause - the space between stimulus and response: that's where choice lies." Tara Brach

Learning to pause rather than caving to impulse will help promote mindfulness when making food selections.

Here are some best practices to support your healthy efforts:

🚗 Avoid eating while driving or while distracted by TV or other devices. 📱

⏰️ Wait 20 minutes after meals before considering going back for a second helping.

🍫 Edit your space to keep problematic foods out of sight.

⏸️ Do you practice the pause?

Nutrition for Better Mental Clarity and Focus - Part 2

Supplements for Mental Clarity and Alertness
While a balanced diet is the cornerstone of good health, certain supplements can enhance mental clarity and focus. Herbal One offers a range of products such as “Pick Me Up” that support cognitive function through natural supplements.

From enhancing brain function with Indian Gooseberry to stress management with Ashwagandha and boosting energy levels with Yerba Mate,

“Pick Me Up” is packed with benefits that cater to the unique needs of remote workers. It’s quick and easy to take and it’ll help you stay focused when you need it most.

You can find out more about the product here

Optimizing Work and Study Environments
Beyond nutrition, the environment in which you work or study can significantly impact your cognitive function and concentration.

Simple changes, such as organizing your study space, ensuring sufficient lighting, and maintaining a comfortable room temperature, can enhance your ability to focus.

Moreover, minimizing distractions like smartphone notifications and background noise can help maintain a clear mind.

Ergonomics also plays a crucial role in maintaining mental clarity. A comfortably arranged workspace can reduce physical strain and mental stress.

Features such as an ergonomic chair that supports your back, a desk at the appropriate height, and a computer monitor positioned to reduce eye strain are vital elements of a brain-healthy workstation.

Increase your activity to lose weight

If your doctor recommends that you lose weight, it’s time to get moving. It won’t be long before you find that the benefits of regular exercise are well worth the effort. To get started exercising, follow a few simple tips:

Start slowly.
If you haven’t been active for a while, ease into your new exercise program and give your body time to adjust to the activity.

Do something you enjoy.
Take in the scenery as you walk or bike through a neighborhood park. Listen to podcasts while you use an elliptical machine.

Exercise with a buddy.
Connecting with others can keep you motivated to exercise more.

Stay hydrated.
Drink plenty of water before, during, and after you exercise.

Change your workout routine from time to time.
A variety of physical activities helps you stay motivated and prevents boredom.

Wear a fitness tracker.
Health apps and fitness trackers can help you set goals. Keeping track of your progress can be motivating.

Thai-Style Chicken Fried Rice
Serves 4, 1 protein, 2 starch, 1 1/2 vegetable, 1 fat

Ingredients
3 tablespoons unrefined coconut oil, divided
3 large eggs, beaten
1 small yellow onion, finely chopped (about 3/4 cup)
1 medium carrot, chopped (about 1/2 cup), optional
5 medium garlic cloves, finely chopped
2 tablespoons Thai red curry paste
3 tablespoons mirin
4 cups cold, day-old cooked long-grain white rice
1 1/4 teaspoons kosher salt
2 cups torn cooked chicken breast (like rotisserie chicken)
1/2 cup frozen green peas
3 tablespoons packed Thai basil leaves

Method
Cook the eggs:
Heat 1 tablespoon of the coconut oil in a large nonstick skillet or wok over medium-high heat. Add the eggs and cook, stirring and folding often to form small curds, until set, about 1 minute. Transfer eggs to a plate and set aside.

Cook the vegetables:
Melt the remaining 1 tablespoon of coconut oil in the same skillet. Add the onion and carrot and cook, stirring occasionally, until starting to soften, about 4 minutes.

Add the garlic and curry paste and sauté until the curry paste has coated all of the vegetables, about 1 minute. Add mirin and cook until evaporated, about 1 minute.

Add the rice and remaining ingredients:
Add the rice and salt and cook, stirring constantly, until the rice is nicely coated in oil and crispy in spots, 2 to 3 minutes. Add the chicken, peas, and reserved scrambled egg and stir until heated through, 1 to 2 minutes.

Transfer to a serving platter or plates and garnish with the basil. Serve immediately.

Do you have a complicated relationship with dessert?

Do you often deny yourself your favorite treats?

How often does this result in feelings of deprivation or resentment and lead to closeted binge episodes?

Learning to trust yourself to make nourishing selections while allowing room for fun foods is instrumental for long-term weight maintenance.

Shifting your mindset from "I can't" to "I choose not to" will help you find balance and freedom when faced with temptations.

🎂 If a treat is going to add joy during special moments, then, by all means, choose to enjoy it with friends and family.

🍬️ However, if you don't like the treat that's being offered, don't indulge just to fit in or to make others happy.

🍪 Similarly, if you are impartial and feel that you could "take it or leave it" when faced with a dessert, simply decline it.

Viewing treats as a choice rather than a cheat will help you to maintain an empowered mindset versus a deprivation mindset.

Are you ready to heal your relationship with food?

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

Nutrition for Better Mental Clarity and Focus - Part 1

In the bustling world we live in, staying mentally sharp is more crucial than ever.

Whether it’s managing daily tasks, excelling in our careers, or pursuing academic goals, cognitive function plays a fundamental role.

In this blog, we’ll be talking about nutrition for better mental clarity and focus.

How To Get Mental Clarity And Focus
An often-overlooked aspect of mental clarity and focus is nutrition. The brain, like any other organ, requires specific nutrients to operate optimally.

Nutrition influences brain health by regulating neurotransmitter pathways, oxidative stress, and inflammation.

A well-balanced diet rich in vitamins, minerals, and antioxidants can enhance cognitive function by improving memory, concentration, and the ability to process information.

Foods high in omega-3 fatty acids, such as fish, are known for their role in brain health.

Complex carbohydrates, lean proteins, and fruits and vegetables loaded with antioxidants can combat the fatigue and mental fog that hamper cognitive capabilities.

Make exercise a regular part of your daily routine

Starting an exercise program doesn’t mean you have to join a gym or begin training for a half-marathon. First, check with your doctor to make sure you’re healthy enough to begin an exercise program. The easiest way to start exercising is to find ways to fit physical activity into your day:

✅Skip the elevator and take the stairs.
✅Park far away from the entrance at the grocery store.
✅Sit on an exercise ball at work to strengthen your core and back muscles.
✅Go for a walk at lunch or after work.
✅Use hand weights or resistance bands while you watch TV.
✅Turn on some music and dance.

Balsamic Butter Mushroom Bites
Serves 4, 1 vegetable, 1/2 fat

Ingredients
3 tablespoons balsamic vinegar
2½ tablespoons unsalted butter, melted
2 teaspoons Dijon mustard
1½ teaspoons honey
1 teaspoon grated garlic
¼ teaspoon salt
⅛ teaspoon ground pepper
1 pound cremini mushrooms, quartered
Chopped parsley for garnish (optional)

Directions
Preheat oven to 425°F. Line a large rimmed baking sheet with foil.

Whisk 3 tablespoons vinegar, 2½ tablespoons melted butter, 2 teaspoons mustard, 1½ teaspoons honey, 1 teaspoon garlic, ¼ teaspoon salt and ⅛ teaspoon pepper together in a large bowl. Add 1 pound quartered mushrooms; toss until evenly coated. Spread in a single layer on the prepared baking sheet.

Roast, stirring once halfway through, until the mushrooms are tender and browned and the sauce has thickened enough to coat the mushrooms, 15 to 20 minutes. Transfer to a plate and garnish with parsley, if desired.

Creamy Egg Salad (no mayo!)
Serves 4
1 Serving = 1 protein

Ingredients:
6 eggs
½ cup cottage cheese
1 tablespoon lemon juice, fresh squeezed
½ teaspoon mustard powder
black pepper, to taste
2-4 tablespoons dill, freshly chopped
2 tablespoons green onions, diced

Directions:
Hard boil eggs. Once cool, peel and separate the yolks from the whites. Roughly chop the egg whites. Set aside. Add the yolks to a large mixing bowl. Then, add mustard powder, fresh squeezed lemon juice, cottage cheese, and black pepper. Mix until well combined. Next, fold in the diced egg whites, chopped dill, and chopped green onion until combined. Chill. Divide into 4 equal portions and serve.

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Be kind to yourself.

Along your journey, you should be your absolute best motivator. Some days you may see more progress than others, but it's all part of the process. Thinking positively, celebrating little victories, and not letting yourself get down in the dumps will help keep you inspired. Being too hard on yourself and letting external factors pressure [you] can result in us giving up, or overeating to cope with stress. It's important to be gentle with yourself.

Exercise with a purpose.

Establishing a purpose in each and every workout is the name of the game if you want to see noticeable results. When it comes to exercise, intensity is everything. "Somebody can work out two times a week for 30 minutes and get better results than somebody working out four times a week for an hour. Make sure you walk away from each workout feeling challenged and accomplished

Composed Bean Salad with Basil Vinaigrette
Serves 8, 1/2 protein, 2 vegetable, 1/2 fat

Ingredients
2 cups green beans (about 8 ounces), trimmed
½ cup fresh basil, plus 2 tablespoons chopped for garnish
1 small shallot, quartered
¼ cup extra-virgin olive oil
3 tablespoons red-wine vinegar
2 teaspoons honey or agave syrup
2 teaspoons Dijon mustard
¼ teaspoon salt
½ teaspoon ground pepper
1 15-ounce can chickpeas (see Tip), rinsed
1 15-ounce can dark red kidney beans, rinsed
1 15-ounce can black beans, rinsed
1 15-ounce can cannellini or navy beans, rinsed
1 cup halved cherry tomatoes
½ cup very thinly sliced radishes

Directions
Steam green beans in a large saucepan fitted with a steamer basket until crisp-tender, about 4 minutes. Spread them out to cool.

Meanwhile, combine 1/2 cup basil, shallot, oil, vinegar, honey (or agave), mustard, salt and pepper in a blender. Puree until smooth.

Arrange the green beans and remaining ingredients on a platter. Serve with the dressing. Garnish with the chopped basil, if desired.

Composed Bean Salad with Basil Vinaigrette
Tips
Make Ahead Tip: Cover and refrigerate green beans (Step 1) and dressing (Step 2) in separate containers for up to 1 day.

Try homemade beans instead of canned. Start with 1 pound of any type of dry beans and rinse well. Place in a large bowl and cover with 2 inches of cold water. Let soak at least 8 hours or overnight. (If you're in a hurry, put the beans in a pot and cover with 2 inches of water; bring to boil, boil for 2 minutes. Remove from heat and let stand, covered, for 1 hour.) Drain the beans, transfer to a large pot and cover with 3 inches cold water. Bring to a boil, skimming off any foam. Reduce heat to a gentle simmer; cook, stirring occasionally, until the beans are tender, 30 minutes to 2 hours. (Cooking time varies depending on the type and age of the bean; start checking tenderness at 30 minutes.) Wait until the beans are almost tender to add salt; adding it too early can prevent beans from softening. (Use about 1 teaspoon salt per pound of beans.) Refrigerate beans in their cooking liquid for up to 1 week or freeze for up to 3 months. One pound dry beans makes 5 to 6 cups

Enjoy the Food You Eat

We’re advised what to eat so frequently, and when we don’t like the recommended meal, we’re less likely to develop lifelong healthy habits. Try out some fresh produce. Learn how to make new recipes that are flavorful and diverse. To improve flavor, add herbs and spices. Or, if you’d like, enjoy the depth of raw and steamed vegetables and the sweetness of the fruit. There is no reason why you can’t enjoy your connection with food.

Open up the shades.

Allowing rays of sunshine to flow into your home gives you an instant happiness boost. It's such a simple act you can start doing first thing when you wake up, and it can even positively impact your weight loss efforts. For instance, a study in PLOS One revealed that a minimum of 45 minutes of morning sunlight over a three-week span decreased body fat and lowered appetite in obese women. Needless to say, let the light shine in!