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In a dip or sandwich filling, replace all or part of the mayonnaise with yogurt.


Whether its picnics by the pool or barbeques in the back yard, good food is a top priority on the list of things to try this summer. Although no one denies veggie burgers and salads are good for your taste buds and waistline, it’s time to spice it up with some July super-foods that will have you looking and feeling great in the summer sun.

Add a juicy side dish or topping to your burger by grilling up fresh zucchini. Being mostly water, this summer squash will satisfy your hunger at just 21 calories per cup. Zucchini is packed with vitamin C and antioxidants to boost your immune system, protect skin from harsh UVA/UVB rays, and prevent several chronic diseases.

For a refreshing snack by the pool, grab a cup of blackberries. For only 62 calories per cup, blackberries offer almost eight grams of fiber and approximately 127 grams of water to keep you full without filling you out. These berries contain vitamins A and K to assist in all of your outdoor activities by supporting vision, tightening summer skin, clotting nasty cuts and scrapes, and keeping over-worked bones healthy.
Both summer superfoods provide folate for cell and reproductive health and several B vitamin complexes for sustained energy this July.
Reference: The National Agricultural Library. "Food Group."National Nutrient Database for Standard Reference Release 26. Agricultural Research Service United States Department of Agriculture, n.d. Web. 8 July 2014. <>.

16 hours, 12 minutes ago

For a delicious Asian-style meal that works well with your TLS low-glycemic eating requirements, try this Fried Mixed Bamboo with sea bass (or your favorite low-GI fish) from one of our Market Taiwan UnFranchise Owners.


·         Small bunch of asparagus
·         150 g of water bamboo
·         150 g of corn bamboo
·         3 filets of sea bass (or your favorite fish)
·         10 medium shrimp
·         Garlic to taste
·         Scallions to taste
·         Chili to taste
·         Dash of salt

1.       Blanch all ingredients
2.       Fry garlic until it emits a pleasant aroma.
3.       Add seafood and bamboo to pan until thoroughly cooked
4.       Season with scallions, chili and salt as needed

Time to prepare: approximate 10 minutes

2 days, 16 hours ago

by Desa Wells

Since moving up to corporate America, waking up at 6:00 am and getting home at 5:30 pm, I've realized what my mom means by, "I don't have time." I've especially noticed that I don't have time to spend making my usual to-the-nines breakfast every morning. As I'm sure I'm not the only one with this problem – and since I believe a healthy breakfast is the best start to a productive work day – here are a few recipes to experiment with on Sunday so you can grab breakfast before you sprint out the door on Monday through Friday.

Breakfast Sandwiches

These portable breakfast treats are packed with healthy carbs, fiber and protein to hold you until lunch and are totally customizable. A few ingredients you might want to add: mushrooms, spinach, turkey sausage, onions, black beans, carrots, tomato and sprouts. The list certainly doesn’t stop there so feel free to experiment.

Veggie Breakfast Burrito

Attention busy vegan friends: we have the breakfast burrito for you! Of course, you don't have to swear off animal products to enjoy this savory meal. Although these burritos will require a little prep work on the weekend, you won't regret it come Monday morning. This protein-packed breakfast is also rich in vitamins and minerals to get you going and keep you running.  Feel free to hold the salt, make your own salsa, or substitute for another type of bean.
Don't forget to grab some fruit to go with your delicious breakfast. This is also a perfect way to bond with children and introduce them to healthy cooking/meal planning at the same time. The benefits are endless!

6 days, 17 hours ago

The answer amongst athletes and trainers alike is: we should continue to supplement with antioxidants. The question was not whether supplementation has a beneficial action; it is a question of “What did we learn from the exercise data?”

First, we have to consider the conflicting variables:

Different results in trials using both animals and humans

Varying dosage amounts of nutrients being inconsistent between trial or taken in isolation from other nutrients known to offer benefit and the difference in outcomes; for example, using vitamin C twice a day vs. once per day, in addition to dosing with synthetic Vitamin E vs. natural tocolpherols.

These discrepancies may not be accounted for in the research. In fact, the only factors that were consistent were:

 1. The timing of the supplement mattered, and

 2. Actual performance was not affected between supplement and non-supplement users.

From a physiology standpoint, that makes a lot of sense. Exercise creates a free radical environment, which relies on the production of free radicals to carry muscles through a catabolic (breakdown) phase, followed by an anabolic (repair or growth) phase.

High dose or combination antioxidants may prevent this necessary action from taking place, thereby making athletic conditioning less efficient at a cellular level. When or if antioxidants are taken during exercise or during a phase of catabolism, presumably, depending on intensity of exercise within two (2) hours post-workout, they may hamper the production of necessary free radicals.

That being said, certain select antioxidants, like alpha-lipoic and R-lipoic acid acid, assist the body in optimal functioning of fatty acid (fuel) utilization for mitochondrial cells found in metabolically-active tissue. So the type of antioxidant matters as much as the timing of the antioxidant.

Recent studies have made the assessment that antioxidants like vitamin C, E and resveratrol may hamper mitochondrial genesis. This in turn makes the muscles less energy efficient in endurance exercise. This was not the case in fast or short burst exercise activity; when there was no presence of the antioxidant, energy metabolism was adequate.

Based on these outcomes and performance of antioxidants for tissue repair (say consumption at night or away from exercise’ catabolic window), antioxidants can be beneficial in the athlete. What we shouldn’t take from the outcome is the assumption that all antioxidants are created equal or perform the same way regardless of our metabolic environment. A prudent recommendation for athletes is to continue to ingest a diet rich in antioxidants, protein and fat in their natural state, while taking select supplements for performance and repair timed appropriate to the body’s metabolic need.

1 week, 1 day ago

If you’re living the TLS Lifestyle, you’re well aware that a low-glycemic diet means plenty of fruit!
Fruits are some of the most nutritious, low-glycemic, low-calorie foods available. Packed with vitamins and minerals, fruit should make up about half the volume of every meal.
Read on for a few fun facts about some of our favorite low-GI fruits!



1 week, 3 days ago
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