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Tip of the Day

Try splitting up your meals. Eat half of your breakfast now and the other half later for a midmorning snack. You could do the same for lunch and dinner.


In need of a delicious, filling recipe for dinner? Try this TLS-approved, low-carb, cheesy turkey and egg bake!


- 1/4 cups of egg whites (regular or southwestern style)
- 1 lb ground turkey
- 1 cup frozen spinach, chopped and drained
- 8 oz. cheddar cheese


1.       Pre-heat oven to 350 °f. Brown ground turkey, drain. Spray small baking dish with non-stick spray.
2.       Mix spinach and ground turkey together. Spread mixture at the bottom of baking dish.
3.       Sprinkle cheese on top.
4.       Pour egg beaters (southwestern style) all over everything.
5.       Bake at 350 °f for 30-35 minutes, until eggs are no longer runny.

This recipe makes four large portions and tastes great the next day, too!

Recipe adapted from

3 hours, 14 minutes ago

The definition of a grain is the seeds or fruits of various food plants including cereal grasses. Grains fall into the carbohydrate category which can be an ideal source of energy for your body, keep your digestive system fit, feed your brain and nervous system and within limits, keep your body lean.

So what kinds of grains should you are best? The answer is whole grains. Whole grains or foods made from them contain all the essential parts and naturally-occurring nutrients of the entire grain seed. If the grain has been processed (e.g., cracked, crushed, rolled, extruded, and/or cooked), the food product should deliver approximately the same rich balance of nutrients that are found in the original grain seed. There are lots of names for whole grains. A food is not made with whole grains if it is labeled with the words multigrain, 100% wheat, seven-grain, stone-ground, bran, or cracker wheat.  Whole and sprouted grains are preferred over refined grains and should be listed in one of the following forms including whole wheat, whole oats, brown rice, bulgar, graham flour, oatmeal, whole grain corn, whole rye, and wild rice. 

Grains are an important component to your diet, but eating whole grains are what have the most healthful impact!

4 days, 5 hours ago

by Theresa Greenwell, International Science

Obesity rates are on the rise in many countries and cannot be contributed to genetic factors alone as otherwise the increase would not be so drastic. Many believe that there are outside factors that contribute to this increase other than a person’s lack of willpower or exercise. The term “food addiction” is sometimes used to explain the urge of obese individuals to overeat, but is this correct?
“Food addiction” implies that the food itself causes an addiction, but based on studies of the brain, this does not appear to be so. A recent study published in Neuroscience & Biobehavioral Reviews (September, 2014) compared how the brain reacted to food versus drugs.   The study found that even though eating food can be addictive, the food itself does not cause the brain to react in a similar way as it does to addictive drugs. The findings imply that that food itself is not addictive, but the process of eating may be. The researchers felt that the evidence pointed to the idea that overeating was more of a behavioral rather than a substance based issue. In other words, those who overeat do so because they are motivated by the positive feelings they associate with eating. Researchers suggested that using the term ‘eating addiction’ would be more appropriate than using ‘food addiction’.
By taking the onus off of the food as the major contributing factor in overeating, healthcare providers can look more closely at their clients’ behavioral patterns and needs. 

5 days, 6 hours ago

Did you know that September 12 is National Chocolate Milk Day? In honor of the unique holiday, we’d like to share a few chocolate recipes for you to enjoy on a low-GI diet with TLS Weight Loss Solution!

Check out five delicious, nutritious chocolate TLS recipes below to celebrate the occasion!

Mint Chocolate Chip TLS Shake
2 scoops TLS Nutrition Shake - Chocolate Delight OR 1 serving TLS Whey Protein Shake - Chocolate
1 tsp. mint extract
½ cup unsweetened dark chocolate
(broken up, 70% cocoa or higher)
1 cup skim milk
Chocolate Raspberry TLS Shake
2 scoops TLS Nutrition Shake - Chocolate Delight OR 1 serving TLS Whey Protein Shake - Chocolate
1 cup raspberries
1 tsp. vanilla extract
1 cup skim milk
Chocolate Peanut Butter TLS Shake
2 scoops TLS Nutrition Shake - Chocolate Delight OR 1 serving TLS Whey Protein Shake - Chocolate
1 cup unsweetened almond milk
1 tbsp. reduced fat peanut butter
1 tbsp. dark cocoa powder
Brownie Cheesecake TLS Shake
2 scoops TLS Nutrition Shake - Chocolate Delight OR 1 serving TLS Whey Protein Shake - Chocolate
1 cup unsweetened almond milk
1 tsp. dark chocolate cocoa powder
1 tsp. JELL-O instant sugar-free Cheesecake
Pudding mix

Championship Chocolate Chip Cookies
(Servings: 24)

1 ¾ cup oat flour
1 cup unsweetened applesauce
1 cup low-fat Greek yogurt (plain)
1 can (16 oz.) chickpeas (drained and rinsed)
½ cup stevia powder
¼ cup dark chocolate chips
1 egg
1 tsp. baking powder
½ tsp. baking soda
½ tsp. salt
1 tsp. vanilla extract
1 serving TLS Whey Protein Shake – Vanilla

Directions: Preheat oven to 400 degrees. Coat baking sheet with cooking spray. Setting aside chocolate chips, combine all dry ingredients. Using a blender or food processor, combine all wet ingredients, mixing thoroughly into uniform texture. Combine all ingredients, stirring chocolate chips in last. Scoop and place dough on baking tray in 2 tbsp. portions. Bake for 8-10 minutes and cool.

1 week, 4 days ago

You’re unwinding after a long day.  Your body not only needs rest, but also sustenance.  You’ve entered the late night snacking zone.   While there are all sorts of opinions on whether or not it’s okay to eat before bed, there are actually some good choices you can make if you choose to do so.  Your diet is one of the biggest factors that decide whether or not you will get a restful night’s sleep, so be sure to make the right decisions late in the day. 


Cereal and Milk

The right combination of carbs and protein helps produce serotonin— helping produce melatonin— which has a calming effect on the body and mind.  Be sure to stay away from the sugary types of cereals, though. 


Bananas contain magnesium, which acts as a natural muscle relaxant.


If you can find it, buy it!  Passionfruit contains somniferum, which contains sleep-inducing properties.  Eat as is, or as a juice/tea. 

Cherry Juice

A 2011 study published in the European Journal of Nutrition found that tart cherry juice is a great sleep aid. Adults who drank two glasses of cherry juice daily slept an average of 39 minutes longer than usual. Try adding 1 cup into a smoothie!  

1 week, 5 days ago
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