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Use monounsaturated fats such as olive or canola oil when cooking instead of shortening, butter, or margarine.


August, and the heat that comes with this month is almost over, which means cooler temperatures are right around the corner. This is a great time of year for outdoor exercise. Hiking provides the perfect blend of exercise and enjoyment. The peacefulness that comes with enjoying nature can also be great for sparking creativity.

Research has shown that spending time in nature increases creativity and problem solving by up to 50%[1]. According to researchers “Our results demonstrate that there is a cognitive advantage to be realized if we spend time immersed in a natural setting. We anticipate that this advantage comes from an increase in exposure to natural stimuli that are both emotionally positive and low-arousing; and a corresponding decrease in exposure to attention-demanding technology.”

You don’t have to live near the mountains to enjoy hiking. You can still get a great workout on trails at your city park; stepping over tree roots and balancing over uneven terrain is harder than it sounds! A great website for finding trails nearby is For each trail, AllTrails displays the length (miles), duration (minutes), and difficulty (easy, moderate, and hard), so choosing a trail that works for you is a cinch.

Before you hit the trails it’s important that you prepare. Always wear sunscreen and bug spray. Be sure to pack extra water, snacks, and a first aid kit. Then it’s time to get outside and explore some trails!

1 day, 4 hours ago

By Crystal H. Shelton, Senior Scientific Researcher
(Recipe by Diana Keuilian)

For a healthy back to school lunch, try this Creamy Chicken Salad. It’s dairy & mayonnaise free, easy to make and your kids will love it!

Creamy Coconut Dressing
•1 (14oz) can coconut milk, full fat
•¼ cup fresh cilantro, chopped
•1 Tablespoon apple cider vinegar
•1 Tablespoon coconut oil, melted
•â…›teaspoon garlic powder
•Lemon zest (all you can get from one small lemon)
•1 teaspoon lemon juice
•Dash salt
•Dash pepper
•1 cup celery, finely chopped
•1 cup red grapes, halved
•½ cup pecans, chopped
•1 apple, finely chopped
•4oz can mild chopped green chilies
•1 lb. roasted chicken, chopped
For the Creamy Coconut Dressing: Combine all of the ingredients in a medium bowl. Whisk well and then set in the fridge to chill while you prepare the salad.
For the Creamy Chicken Salad: Combine all of the ingredients in a large bowl. Add the creamy coconut dressing and mix well. Season with salt and pepper. Serve with large lettuce leaves and Dijon mustard.

Calories: 286     Fat: 20 g     Carbohydrates: 6 g     Sodium: 80 mg     Fiber: 2 g     Protein: 19 g    

3 days, 4 hours ago

By Dr. Deedra Rae Mason, Director of Clinical Education & Research

Clinical reports, both research-based and patient focused continue to support the importance of protein in the morning over the consumption of carbohydrates, which was previously recommended. “Eating a high-protein breakfast sustains fullness even to the evening hours,” says Heither Leidy, Ph.D., assistant professor in the Department of Nutrition and Exercise Physiology, School of Medicine at the University of Missouri. “So there is something about eating protein for breakfast.”

To displace the carbohydrate mythos more practitioners are inquiring about the amount of protein needed for weight loss. In addition, patients want to know when is the best to time to combine protein with other recommendations, like exercise.

Any protein in the morning for breakfast has been shown to improve satiety and reduce food cravings, which otherwise may have led to over-eating or choosing the wrong food sources. One theory behind the benefits of protein for weight loss is that the consumption of simpler foods is 400 calories/day less in protein eaters than non-protein eaters. There is, however a distinction between how much is recommended for the promotion of weight-loss. Between 18-23 grams relative to gender and activity level is recommended at each meal. There does appear to be a threshold at 30 grams for satiety and the reduction of food cravings. Those that are physically active should add an additional 18-25 grams post workout, while those that are athletic should add even more. The logic behind this additional protein for these individuals is due to proteins anabolic benefits beyond weight loss.

Going one step further, research suggests that due to the apparent protein threshold it may be beneficial to consume additional protein at breakfast instead of dinner, where the most protein is usually consumed. Re-distributing this protein to breakfast time is a great way to get the day started right. 

Whether the morning is about jumping out of bed looking forward to a day full of energy or about a sound nutritional start, your answer is protein!
L B Bauer, L J Reynolds, S M Douglas, M L Kearney, H A Hoertel, R S Shafer, J P Thyfault, H J Leidy. A pilot study examining the effects of consuming a high-protein vs normal-protein breakfast on free-living glycemic control in overweight/obese ‘breakfast skipping’ adolescents. International Journal of Obesity, 2015; DOI:10.1038/ijo.2015.101

6 days, 4 hours ago


Craving a sweet treat that is TLS friendly? We’ve got you covered. Our Mocha Brownies are both delicious and nutritious — perfect as a snack or dessert!

(Servings: 12)
  • 14 oz. sweet potatoes (skinned)                                                                              
  • 3 ½ oz. dark chocolate chips                                                                                      
  • 2 tbsp. oats                                                                                                                    
  • 3 egg whites                                                                                                                    
  • 1 tsp. agave nectar                                                                                                        
  • 1 tsp. instant coffee                                                                                                      
  • ½ cinnamon                                                                                                                    
  • ½ tsp. baking powder                                                                                                    
  • ½ tsp. coconut oil                                                                                                  
  • ½ cup almonds (chopped) (optional)                                                                        
  • 1 serving TLS Whey Protein Shake - Chocolate

Preheat oven to 350 degrees. Microwave potatoes until soft (5-6 minutes) and combine with protein powder, oats, coffee and baking powder using a blender or a food processor. Microwave chocolate and coconut oil until melted (1-2 minutes) and add to other ingredients along with agave and egg whites, mix thoroughly. Coat 8x8 baking pan with cooking spray. Pour in batter and bake for 30 minutes. 

1 week, 1 day ago

With this August heat, it’s hard to believe that fall is just around the corner. Before we know it the days of shorts, t-shirts and flip-flops will be long gone. While the weather is still warm take advantage of one of our new favorite summer sports:

1.       YOU’LL GET A FULL BODY WORKOUT – Stand Up Paddleboarding is a low impact exercise that provides a full body workout. Balancing on the board will help tone your core and legs, while paddling provides a great cardio workout. 

2.       ENJOY NATURE WHILE EXERCISING – Being on the water and soaking up the sun provides the perfect atmosphere to unwind. Stand Up Paddleboarding is a great way to relax, refresh and appreciate the beauty of nature.

3.       YOU CAN BRING YOUR DOG – Some Stand Up Paddleboard rental companies allow you to bring your dog along for the ride. This is a great opportunity to spend some quality time with you pooch, just be sure they wear a life jacket!

1 week, 3 days ago
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