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Tip of the Day

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


By Theresa Greenwell, International Science

As Thanksgiving approaches, many of us try to find healthier alternatives to the usual holiday dishes. This side dish will make a lovely addition to any meal.

Serves: 6-8 servings
Cooking time: 15 minutes

  • 8 cups broccoli florets
  • 1 ½ cups grated Swiss cheese (reduced fat when possible)
  • 8 Tbsp. plain Greek yogurt
  • 1 ½ Tbsp. lemon juice
  • ¾ tsp Dijon mustard
  • Black pepper to taste
  • 3 Tbsp. green onions, chopped
  • ¼ cup grated parmesan cheese

Preheat oven to 3750°F. In a large pot boil slightly salted water. Once water is boiling, add cut up broccoli florets and cook for 2 minutes. Drain florets and set aside. Spray glass casserole dish with non-stick cooking spray. Spread broccoli across bottom of casserole dish. Stir together yogurt, lemon juice, Dijon mustard, black pepper, onions and Swiss cheese. Spread yogurt mixture over top of broccoli in a thin layer. Sprinkle parmesan cheese over full casserole. Bake uncovered for 30 minutes or until cheese is melted and slightly browned on top. Serve alongside of main dish or as desired.

2 days, 10 hours ago

1 week, 1 day ago

(Servings: 2)

·         ¼ cup almond milk
·         ¼ cup oat or whole wheat flour
·         ½ large banana, mashed
·         1 egg
·         ½ tsp. baking powder
·         1 serving TLS Whey Protein Shake – Vanilla

Combine all ingredients using a blender or food processor. Thickly coat waffle iron with cooking spray. Pour mixture and cook for 5-6 minutes. Serve with sliced banana and raw honey.

1 week, 3 days ago

By Crystal H. Shelton, Senior Scientific Researcher

Magnesium is a very important mineral that often gets overlooked. It is involved in more than 300 enzyme systems and is considered the fourth most abundant mineral in the body, yet many people are still not getting enough of this nutrient in their diets. The average daily intake is far less than the recommended 400 mg, as set by the FDA. Several health conditions are associated with low levels of magnesium, but one that can affect every aspect of your day is sleep.

Studies report that some sleep disturbances are a result of inadequate magnesium in the body. When reviewing sleep quality, researchers have found better sleep quality to beassociated with higher levels of magnesium and when these levels are low, muscles are unable to relax fully after contraction, causing cramps to develop and sleep to be disrupted. Specific issues affecting sleep are restless leg syndrome or night terrors. Some authors believe these issues might be due to a magnesium deficiency sincethe ingredient has such important roles in hydration, muscle relaxation, energy production and the deactivation of adrenaline. It’s also speculated that magnesium deficiency may also be one of the causes of insomnia, estimated to affect more than 1/3 of the population.  

Magnesium promotes a healthy sleep quality by easing anxiety and relaxing muscles and nerves. Make sure that your body has the nutrients it requires to get better sleep for better functionality throughout your days!

1 week, 6 days ago

Warm up this season with a delicious Coffee Mocha Latte Shake!

2 scoops TLS Nutrition Shake - Chocolate Delight                                
                OR 1 serving TLS Whey Protein Shake - Chocolate
1 cup unsweetened almond milk
1 tsp. instant coffee
1 tsp. cocoa
1 tsp. vanilla extract
Blend together and enjoy!
Serving suggestion: Add raw honey to sweeten. 

2 weeks, 1 day ago
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