Herbal One Weight Management
611 Wonderland Rd. N. N6H 4V6 London, ON, Canada

What are SMART goals? You may have heard of SMART goal-setting in a corporate setup but it’s a tool that can also be applied to your personal life, including your weight-loss program. SMART goal-setting is an effective tool for achieving goals because it gives you structure. To make goals SMART, they need to be Specific, Measurable, Attainable, Relevant, and Timely. With these criteria, you have a structured plan instead of just vague resolutions.... Here’s a helpful guide on how you can use SMART goal-setting to help you with your own weight-loss program: 1. Make your goals Specific. Set a concrete goal that lets you know exactly what you’re working for. A specific goal answers these four questions: Who will be involved in helping you reach your goal? When will you start and reach your goal? What exact goal do you want to achieve? How will you make the goal happen? 2. Make your goals Measurable. After you have determined the specifics of your goal, now you have to look at how you can measure your progress. A measurable goal is one that you can quantify with real numbers, like the number of pounds or inches lost, or an improvement in your BMI. 3. Make your goals Attainable. Everyone is encouraged to think big, but you also don’t want to bite off more than you can chew. A goal is attainable if you honestly believe you can achieve it and you have the resources needed to make it happen, including your time. 4. Make your goals Relevant. Don’t set a goal just because you were pressured to do it. Set one that is meaningful to you and your lifestyle. Determine if your goal is relevant by asking yourself why you want to pursue it in the first place. Do you want to live a healthier life? Do you want to feel more confident? These reasons are important because they’ll serve as your motivation throughout your weight-loss journey. 5. Make your goals Timely. Each goal should have a target date so you know how to pace yourself. Also, set up a few mini-deadlines to let you know you’re on the right track to reaching the major goal. See more

Chocolate Cheesecake Serves 8 1 Serving = 1 One Choice, 1 Dairy, 1 Condiment Ingredients:... 1L tub Cool Whip 95% Fat Free, thawed 250g Light Brick Cream Cheese 1/3 cup Splenda 3 tbsp cocoa powder 170g No Name Chocolate Pie Crust Directions: Beat cream cheese and Splenda until smooth and creamy. Spoon in Cool Whip and cocoa powder and stir to combine. Spoon onto chocolate pie crust. Chill for at least 3 hours prior to serving. Divide into 8 equal portions. Enjoy!

One Dish Chicken & Rice Dinner 1 can Half-fat Cream of Celery Soup 1 c boiling water c uncooked long grain rice... 2 c fresh (cut up & cooked) or frozen vegetable mixture 1 tsp dried basil 1/8 tsp ground black pepper 4 4 oz skinless, boneless chicken breasts Mix soup, boiling water, rice, vegetables, basil and pepper in large bowl. Pour into 13x9 pan. Top with chicken, pressing lightly into soup mixture. Bake covered, in preheated 375F oven until rice and chicken are cooked through; about 45 minutes. To serve, sprinkle chicken with paprika, if desired. Makes 4 servings; 1 serving = 1 protein, 1 starch, vegetable, one choice.

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We are CLOSED Tomorrow Saturday Nov.21st !!! See Monday !!!

Chicken Caesar Wrap Serves 2 1 Serving = 1/2 protein, 1 starch, veg, 1 condiment, dairy Ingredients:... 2.8 oz chicken, cooked measurement Large whole wheat tortilla 1 cup romaine lettuce 1 oz parmesan cheese 2 tbsp Bolthouse Farms Creamy Caesar Yogurt Dressing Directions: In a bowl, combine chicken, romaine lettuce, parmesan cheese, and Caesar dressing. Mix well until evenly coated. Transfer to tortilla and roll up. Cut in half. Enjoy! #herbaloneapproved #herbalonemealprep #weightmanagement #healthylifestyle #realfoodrealresults #weightloss #weightlosssupport #weightlossrecipe #weightlossips #mealprep #nutrition

Looking for healthy snacks? Enjoy this simple 3-ingredient recipe. Banana Nut Cookies Makes 16 Cookies 2 cookies = 1 one choice 4 cookies = 1 fruit, 1 starch, fat... Ingredients 2 bananas, mashed 1 cup of uncooked quick oats cup crushed walnuts Directions: Preheat oven to 350F. Spray a non-stick cookie sheet with cooking spray. Combine the mashed bananas and oats in a bowl. Fold in the walnuts and place 1 tablespoon of each on the cookie sheet. Bake 15 minutes. #herbaoneca #herbalone #herbaloneapproved #herbalonebaking #guiltfreecomfortfood #weightlossrecipe #weightloss #weightlossprogram #weightlosssupport #weightlosscoach #dtichthediet #kidfriendlyfood See more

Jolene has lost 25 lbs and 25 inches with Herbal One. More importantly, this mom of three has now maintained her goal weight for over a year! "I noticed that my life became too busy with my businesses and raising 3 young children that it was difficult to prioritize my health and nutrition planning. Having my coach's guidance, encouragement and Herbal One’s personalized plans took the thinking out of it so I could just jump in and follow along until I was able to adapt th...e nutrition plans and become more flexible using these guidelines effortlessly as a way of living. One of the biggest shifts for me was prioritizing myself. Making sure my meals were prepped and easy to grab so that I wasn’t taking the scraps off my kids’ plates or grabbing for everything out of hangry desperation. It truly helped shift my own mindset around giving myself permission to put some of my needs first... which is something that fell by the wayside when I had kids, especially my twins. Once you shift this mindset, you can love and be kind to your body so much more authentically. Herbal One works, it’s easy, and it’s so much more than weight loss. Self discipline and commitment in terms of foregoing the short term pleasure for the long term gains. Grace and forgiveness for the times that I am more relaxed on my plan and need to get back on track. These are skills that transfer to so many other areas of life as well. Blood sugar crashes...aka, hangry times, are way less frequent and my overall energy is much more sustained throughout my days, which are often quite busy. Increased self love, of course, and overall sense of community with all the women building each other up in the Herbal One community is so rewarding. It has also provided me with some of the tastiest recipes that I use on a regular basis zucchini lasagna being one of my favorites." She did it! You could be our next success story! #herbaloneweightloss #weightlossjourney #weightlossmotivation See more

"If you try to lose weight by shaming, depriving and fearing yourself, you will end up shamed, deprived, and afraid. Kindness comes first. Always." We all ma...ke mistakes. Beating ourselves up about them is often way more detrimental than the original transgression. Learn how to free yourself of the diet mentality and embrace new healthy habits with Herbal One. We offer free consultations if you are interested in learning about our lifestyle-based weight management approach. Visit www.herbalone.com to speak with a team member today. #herbaloneca See more

Sometime we tend to feel eating healthy cost a lot more and in some case that is true. Changing how you think about it is the way to do it . Cutting out the money you spend on fast food and making health food for the whole family will help and not just making special food for you. :) The whole family is eating better and the cost will even out .

Slow Cooker French Toast Casserole Ingredients 2 whole eggs 2 egg whites... 1 1/2 cups 1% milk, (almond or soy will also work) 2 tablespoon honey 1 teaspoon vanilla extract 1/2 teaspoon cinnamon 6 Slices whole grain bread FILLING: 3 cups finely diced uncooked apple pieces (Honey Crisp or Gala are both great in this recipe) 3 tablespoon honey 1 teaspoon lemon juice 1/3 cup diced raw pecans 1/2 teaspoon cinnamon Directions Add the first 6 ingredients to a medium mixing bowl, whisk to combine. Lightly spray the inside of the slow cooker with nonstick cooking spray. Add all the filling ingredients in a small mixing bowl and stir to coat apple pieces, set aside. Cut bread slices into triangles (thats in half, just triangle shaped). Place one layer of bread (6 triangles) on the bottom of the slow cooker, add of the filling and repeat until there are 3 layers of bread. Add the remaining filling to the top. Pour egg mixture over bread. Cover and cook on high 2 to 2-1/2 or low 4 hours, or until bread has soaked up the liquid. 3 Bananas (diced) can be substituted for apples. Note: Drizzle with 100% pure maple syrup if desired. Herbal One Exchange: cup serving = 1 starch, fruit See more

Blueberry Almond Overnight Oats Serves 4 1 = 1 starch, 1/2 dairy, 1 fruit, 1 fat Ingredients:... 1 cup rolled oats 1/4 cup chia seeds 1/2 cup sliced almonds, divided 1/4 tsp nutmeg 1 cup unsweetened applesauce 1 cup blueberries, frozen or fresh 2 cups milk (skim, 1%, or unsweetened almond milk) 1/2 tsp almond extract Directions: To each of four containers add 1/4 cup oats, 1 Tbsp chia seeds, 2 Tbsp sliced almonds, and a pinch of nutmeg. On top of the dry ingredients add 1/4 cup applesauce and 1/4 cup blueberries to each container. Stir the almond extract into the milk, then add 1/2 cup milk to each container. Stir the containers well to prevent the chia seeds from clumping. Place a lid on the containers and refrigerate for at least 8 hours or up to 4 days. When ready to eat, simply stir with a spoon and enjoy. #herbaloneapproved #herbalone #herbaloneca #herbalonemealprep #weightmanagement #realfoodrealresults #guiltfreecomfortfood #weightloss #weightlossrecipe #weightlosssupport #weightlossprogram #healthylifestyle #mealprep #mealpreptips #featurerecipefrieday

Do you pack school lunches or do you delegate this task? We recommend involving your children in this practice. Not only will this free up your time spent in ...the kitchen but kids are more likely to eat a meal that they had a role in making. The easiest way to ensure that they are still making healthy selections is to provide a variety of healthy options and giving them the freedom to choose. Strive for a Balance! Children need a healthy balance of protein, carbs, and fats for sustained energy and optimal learning. Foods such as whole grains, brown rice, fruits, and veggies provide a good source of healthy carbohydrates, while Greek yogurt, cheese, eggs, meats, and beans provide much-needed protein. The healthy fats found in nuts, meats, avocados, and whole-milk dairy products help satisfy and maintain stamina. Thats why providing children a balance and variety of these foods will help ensure that theyre well-nourished and energized to learn. #herbaloneca #herbalone #herbalonemealprep #mealpreptips #mealprep #healthylifestyle #weightlossprogram #weightlosssupport #weightlosstips #weightloss #lifestylebasedweightloss Photo Credit: Richelle Marie Photography

Dont have time to meal prep? No problem! We recommend cooking extra servings of proteins, vegetables, and grains so that you can throw together a balanced ...meal in minutes. Think leftovers! When making out your meal plan, consider which dinners also make great lunches. Rather than serving the same thing for lunch, think of ways to re-purpose your leftovers, such as turning leftover grilled chicken into a quick pasta dish. Simple Greek Meal Prep Bowl: 1 protein, 1 starch, 1 condiment, 2 veg, 1 dairy 2.8 oz chicken, cooked measurement 1/2 cup pasta, cooked measurement 2 tbsp Tzatziki 1/2 cup peppers, diced 1/2 cup cucumber, diced 1/2 cup tomatoes, diced 1/4 cup onion, diced 1 oz feta Simple Pasta Bowl: 1 protein, 1 starch, 1 condiment, 1.5 veg, 1 dairy 2.8 oz chicken, cooked measurement 1/4 cup pasta sauce 1/2 cup pasta, cooked measurement 1/2 cup mushrooms, diced 1/4 cup onion, diced 1/2 cup peppers, diced 1 oz Parmesan cheese, shredded #herbaloneapproved #herbalone #herbalonemealprep #mealprep #mealpreptips #weightloss #weightlosssupport #weightlossprogram #weightlossrecipe #lifestylebasedweightloss

This look so good !!!! who is going to make this one ?

We will be closed Monday Sept 7, 2020 We will reopen: Tuesday Sept 8, 2020... 8am to 2pm Wishing you all a fantastic holiday weekend!!

We are closed at 4pm Friday Aug.28th we are closed Sat. Aug 29th !!!We are closed at 4pm Friday Aug.28th we are closed Sat. Aug 29th !!!

These oven baked sweet potato fries are so addictive! Wedges of sweet potatoes, tossed with oil, sprinkled with spices, and baked at high heat until browned and crispy at the edges. https://www.simplyrecipes.com//oven_baked_sweet_potato_fr/

Thanks milton !!!

Healthy mango "ice cream" Seriously so easy and delicious Of course its also #herbaloneapproved Blend 1 bag of frozen mango (about 4 cups) with 1 can of... low fat coconut milk and a little honey to taste. Freeze for 30 mins + and enjoy! 1 cup = 1 One Choice or 2 fruits and a fat #herbalone #herbaloneambassador #HerbalOneLondon #herbal1 #mangoicecream #mango #healthyeating #healthyrecipes #nicecream @ Herbal One Weight Management - London

Loaded Sweet Potato Serves 1 = 1 starch, 1 protein, 1 condiment, 1 dairy Ingredients: 100g sweet potato, cooked measurement... 1.4 oz chicken, cooked measurement 1 tbsp barbecue sauce 1/3 cup 0% Greek yogurt 1 oz cheese, shredded 1 tbsp Homemade Mexican Seasoning (see below) Optional - Cilantro, to preference Mexican Seasoning: 2 tbsp chili powder 1 tbsp cumin 2 tbsp garlic powder 2 tbsp paprika 1 tbsp onion powder tbsp dried oregano Combine all spices until blended together and store in a plastic or glass jar container. Directions: Preheat oven to 400F. Poke holes in sweet potato and bake for 45 minutes. Combine Greek yogurt and homemade Mexican seasoning in a bowl and set aside. Remove sweet potato from heat and allow to cool. When cooled enough to handle, cut sweet potato in half. Measure 100g portion and then remove flesh from skin. Combine flesh, chicken, and barbecue sauce until evenly mixed. Add filling to skin and top with cheese. Return to oven and bake until cheese melts. Top with Greek yogurt and cilantro (optional). Enjoy! Variation - Sub 1/4 cup black beans for chicken and 2 tbsp salsa for barbecue sauce. #herbaloneapproved #herbalone #herbalonemealprep #guiltfreecomfortfood #ditchthediet #realfoodrealresults #weightmanagement #healthylifestyle #weightloss #weightlossrecipe

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This is a good one !!!!

Zan is down 50 pounds !!!! Congrats !!!

We will be closed Friday 21st and Sat 22nd . We are away with family !!! See you Monday!!We will be closed Friday 21st and Sat 22nd . We are away with family !!! See you Monday!!

Broccoli Cheddar Quinoa Egg Muffins SERVINGS: 12 Each serving: 1/4 protien, 1/2 starch, 1/2 vegetable, 1/2 dairy... 2 eggs 2 egg whites 1/2 tsp. Italian seasoning 1/2 tsp garlic powder 2 cups cooked quinoa 2 cups broccoli, chopped (cooked) 1 cup reduced fat shredded cheddar cheese pepper Serving Size: 2 muffins . Directions Preheat the oven to 400 degrees. Whisk together the eggs, egg whites, Italian seasoning, and garlic powder. Add the quinoa, chopped broccoli, and cheese. Stir to combine. Scoop into a prepared standard muffin tin. Bake for 20-25 minutes until cooked through. Enjoy! #HerbalOneApproved

Meal Prep Shepherds Pie Bowls Makes 4 bowls 1 Bowl = 1 protein, 1 starch, 3 veg, 1 condiment Ingredients:... 11.2 oz lean beef, cooked measurement 1 cup Franco American Beef Gravy 1 cup canned tomato sauce, no-salt-added. 2 cups frozen mix veggies 2 cups mushrooms, diced 340g potato, cooked measurement 4 cups cauliflower Garlic and black pepper, to preference Directions: Boil potatoes and cauliflower in separate pots. When you can easily pierce with a fork, drain and set aside. Brown beef and season with garlic and black pepper, set aside. Assemble each bowl by combining 2.8 oz beef, 1/2 cup tomato sauce, 1/2 cup mixed veggies, and 1/2 cup mushrooms in oven-safe dish. In a separate bowl combine 85 g potatoes, 1 cup cauliflower and mash together. Top beef with mashed cauli. Freeze for meal prep convenience . Bake at 450F when ready to eat. Serve with 1/4 cup gravy . #herbaloneca #herbalone #herbalonemealprep #weightmanagement #weightloss #weightlosstips #weightlosssupport #weightlossrecipe #ditchthediet #realfoodrealresults #guiltfreecomfortfood #hiddenveggies

We have all been there

Easy roasted zucchini recipe! You start by zucchini by cutting lengthwise, oven-roasting with olive oil, garlic, black pepper, and Herbes de Provence. So easy to make and the perfect way to use up that bounteous garden produce! https://www.simplyrecipes.com//roasted_zucchini_with_garl/

Looks Yummy !!!!

These ITALIAN STUFFED ZUCCHINI BOATS include lean ground turkey and fresh veggies, topped with cheese and toasted bread crumbs. Low-carb, less guilt, but tons of flavor! FULL RECIPE ---> http://www.fromvalerieskitchen.com/italian-stuffed-zucchin/

Upcoming Hours for the Long weekend !!! We will be closed Monday August 3rd and Tues Aug 4th . We will see everyone on Wednesday Aug,5th . Enjoy your long weekend with family !!! Stay safe and Healthy :)

Camping Ideas Camping is something that is fun to do during the summer, however sometimes is hard for your weight loss program because you do not have a fridge to keep things cold. Also you may be camping in a place that is not close a grocery store. So here are some ideas on how to eat while camping and not going up in weight. Proteins Almonds... Sunflowerseeds Soy nuts Tuna Protein Drinks (1 for every day Switch up the flavor) Yves veggie wieners Schneiders fat free lunch meat Eggs (make sure that you have a plastic egg holder) Go Fishing!!!! Protein Bars Veggies Corn on the cob (not husked) Take veggies that you can cut up every few day to make a veggie tray Bags of carrots, broccoli and cauliflower Cut celery before leaving on your trip (you then can put it in your tuna) Fruits Any fruit is great for you camping trip Just stay away from berries Starch Bread Potatoes crackers Special K bars Melba toast Rice Pasta Cereal (go with the Kashi go lean its great dry) Dairy Sliced cheese Yogurt Fats Any cooking oils When camping remembers to always have a lot of water to keep you hydrated. Make sure that you have a large cooler with LOTS of ice to keep your food cold.

Grilled Vegetables with Romesco Sauce Makes: 6 servings= 3 veg, 1 starch, 1 fat, Ingredients 4 medium zucchini, sliced in half lengthwise... 2 red bell peppers, cored, seeded, and quartered 2 yellow bell peppers, cored, seeded, and quartered 1 pound asparagus, ends trimmed 1 pound large mushrooms, stemmed 7 tablespoons extra virgin olive oil 1 1/4 teaspoons black pepper 1/3 cup toasted slivered almonds 1 slice white bread, torn into pieces 2 garlic cloves, peeled 2 tablespoons sherry vinegar 8 plum tomatoes (about 1 pounds), cored & halved Directions 1. Place vegetables in a large bowl and toss with 4 tablespoons of the olive oil, and 1 teaspoon of the pepper. 2. Heat a gas grill to medium-high or prepare a charcoal grill with medium-hot coals. Grill vegetables 5 to 6 minutes per side. Set aside. 3. For sauce, place almonds, bread, and garlic in the bowl of a food processor. Processes until nuts are ground. Add 4 of the grilled tomatoes, the remaining 3 tablespoons olive oil, the remaining 1/2 teaspoon and 1/4 teaspoon pepper, and the vinegar. Process until mixture reaches the consistency of a paste. Cover and chill. 4. Serve with Romesco sauce on the side.

Rosemary Shrimp Skewers with Arugula-White Bean Salad Makes: 4 to 6 servings= 1 protein, 1 fat, 1 veg Ingredients 3 tablespoons plus 1 teaspoon extra virgin olive oil 3 tablespoons plus 2 teaspoons fresh lemon juice... 3 garlic cloves, smashed 2 teaspoons minced fresh rosemary 1/4 teaspoon plus 1/8 teaspoon black pepper 1 1/2 pounds extra-large shrimp, shelled and cleaned, tails on Nonstick cooking spray 1 small garlic clove, minced Pinch sugar 1 5-ounce package baby arugula 1 15-ounce can cannellini beans, rinsed and drained 1/2 small red onion, thinly sliced Directions 1. Combine 2 tablespoons of the olive oil, 1 tablespoon of the lemon juice, the smashed garlic cloves, the rosemary, and 1/4 teaspoon of the black pepper in a medium bowl. Add the shrimp; toss well. Cover and refrigerate 15 minutes. 2. Heat a grill to medium-high. Thread shrimp on skewers (if theyre wooden, soak in water 30 minutes prior to grilling) and discard marinade. Lightly mist grill with cooking spray. Grill shrimp until just cooked through, about 2 minutes per side. 3. Combine the minced garlic, sugar, and remaining olive oil, lemon juice, , and black pepper in a large bowl. Add the arugula, beans, and onion; toss to combine. 4. Mound the salad on one side of a large platter and arrange the shrimp skewers alongside.

Greek Chicken Foil Dinner Serves 4 1 Serving = 1 protein, 1 starch, 1 veg, 1 fat Ingredients:... 4 4oz boneless, skinless chicken breasts 400g red new potatoes, cut into 1/4-inch-thick slices 2 cups red pepper, cut into 1/2-inch pieces 2 cups zucchini, cut into 1/2-inch pieces 2 cloves garlic, minced 4 tbsp Kraft Extra Virgin Olive Oil Greek Feta Dressing Directions: Heat barbecue to medium-high heat. Place 1 chicken breast on centre of each of 4 large sheets heavy-duty foil; top with vegetables, garlic and dressing. Fold to make 4 packets. Grill 30 to 35 min. or until chicken is done (170F). Cut slits in foil to release steam before opening packets. Sprinkle with oregano.

CILANTRO LIME SHRIMP WITH ZUCCHINI NOODLES 1 protein, 1 fat, 1 veg and 1 condiment 1 lb (450g) shrimp, shelled and deveined (tofu cubes can be used for protein) 2 + 1 teaspoons olive oil 4 cloves garlic, minced... 1 pinch red pepper flakes (optional) 1/4 cup low sodium vegetable broth 1 teaspoon honey (optional) Juice of 1 1/2 lime 3 medium zucchini, spiralized or cut into noodles Salt and fresh cracked pepper to taste 1 teaspoon lime zest 2 tablespoons cilantro, chopped 1. In a bowl, combine 2 tablespoons olive oil, garlic, red pepper flakes, 1 tablespoon cilantro, honey, lime juice and lime zest. Add uncooked shrimp and toss to mix well. Marinate for 15 to 20 minutes. 2. Heat 1 tablespoon olive oil in a pan over medium-high heat, add the drained shrimp, cook for 2 minutes, flip, and add the marinade. Cook for 1 more minute and set the shrimp aside. 3. In the same skillet add vegetable broth to deglaze and simmer for 2 minutes. Add the zucchini noodles and cook until just tender, about 2 minutes. Add the shrimp and adjust seasoning. Toss everything and serve immediately topped with additional cilantro.

Broccoli Salad 1 cup plain non-fat yogurt 2 cups broccoli 1 tbsp plus 1tsp reduced calorie mayonnaise 1 cup cauliflower... 1 tbsp plus 1 tsp white wine vinegar cup slice green onions tsp celery seeds In small bowl, combine yogurt, mayo, vinegar, and celery seeds; mix well and set aside. In a large bowl, combine remaining ingredients: add yogurt mixture and toss well. Serves 2 Each Serving = 1 vegetable, 1 fat, 1 dairy See more

Hello Everyone :) Just to let you know we will be closed this Saturday July 11 th and open again on Monday .