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Tip of the Day

To lose weight effectively, you will have to permanently change four aspects of your life: 1.) what you eat, 2.) how you eat, 3.) your behavior and 4.) your activity level.


Berries have been shown to be some of the healthiest foods on the planet.  Low in calories, high in fiber, and containing vitamins and mineral your body needs to function optimally, berries are nutritional powerhouses. 

Extremely powerful antioxidants, berries protect your body from inflammation.  With their high oxygen radical absorbance capacity (ORAC) values – a method of measuring antioxidant capacities – berries help to prevent negative effects on the body by turning off inflammation signals, making them a vital part of our diet. These little power foods may be simple but they have been shown to possess a variety of amazing benefits from protecting the heart all the way to enhancing vision. 

Heart Protection

One of the primary benefits of berries is their ability to improve heart health and blood flow throughout the body.  One way this is done is by reducing the buildup of harmful plaque on blood vessel walls, which reduces the risk of arteries hardening.  By keeping arteries clean and avoiding the buildup of plaque, the heart can work more efficiently, reducing the potential of heart attacks and other heart disease related conditions.

Also, incorporation of berries into your diet has been shown to reduce oxidation of LDL – or “bad” – cholesterol. Oxidation, the process by which cells and tissue break down, is a key factor in heart disease because oxidized LDL can inflame arteries and increase the risk of heart attacks. Reducing the oxidation levels of LDL cholesterolnot only improves overall heart function, but also reduces long term risks of heart disease.

Powerful Antioxidants

Even though taste is often what we like most about berries, their color is what makes them so good for us.  The rich blues, deep purples and bright reds are a result of a group of phytochemicals called flavonoids. These pigments help to counter cell damage in our bodies caused by free radicals.  Over time, free radicals contribute to disease and are one of the primary factors in the aging process. 

Antioxidant compounds protect our bodies from the oxidative damage that is caused by everything from poor diet, environmental toxins and even vigorous exercise.  By neutralizing free radicals, flavonoids may help to reduce the risk of cancerand aid in memoryand other brain functions that begin to decline as we age.
Vision Enhancement

Various forms of berries contain lutein, a carotenoid important for healthy vision. Reduced eye function and the degeneration of vision are some of the most common problems associated with aging.  With the ability to protect against glaucoma and cataract progression, berries have been show to promote overall eye health. Berries have also been shown to enhance vision, especially at night, by supporting the regeneration of rhodopsinin the eyes.  This process helps the eyes to adjust better during periods of darkness and also reduces the permeability of the fine blood vessel walls throughout the eye. Berries have also been shown to protect against retinopathy, a condition the leads to impaired vision and blindness due to blood accumulation in the retina.

Sometimes the simplest things offer the best benefits.  Berries are some of the most powerful (and delicious) disease-fighting foods available. Introducing them into your diet – ideally two or three types each day – can improve various areas of health and overall well-being. 

on 1/5/15

Holiday cravings don’t have to spell trouble for your diet. After all, you can still enjoy holiday classics with TLS® Weight Loss Solution! This updated version of an old classic will help you curb hunger, honor tradition and stay healthy. Check out our healthy holiday egg nog recipe below!

TLS Egg Nog


8 oz. low fat or unsweetened milk (dairy, almond, soy or coconut)
1 pack of TLS Whey Protein Shake (Vanilla) OR 2 scoops of Creamy Vanilla TLS Nutrition Shake
½ tsp. vanilla extract
¼ tsp. butter extract
½ tsp. cinnamon
¼ tsp. rum extract
¼ tsp. allspice
¼ tsp. nutmeg
Stevia to taste

Directions: Blend and enjoy!

What’s your favorite seasonal TLS Shake recipe? Share with us in the comments below!

on 12/22/14

A workout playlist motivates you more than you think. Listening to a variety of songs will help you concentrate on the rhythm of your workout as it gets more difficult. Having upbeat music in your ears encourages you to climb to the peak of your workout!

As you get to the end of each workout, it becomes even harder to finish, but having motivational songs makes finishing a workout a little easier. Enjoy this playlist as you get from start to finish with no sweat!

1.      David Guetta ft Ne-Yo, Akon – Play Hard

2.      Ariana Grande / Iggy – Problem

3.      Kylie Minogue – Into the Blue

4.      David Guetta / Usher – Without You (maybe)

5.      Rita Ora – I Will Never Let You Down

6.      Icona Pop – All Night

7.      Pitbull ft Christina Aguilera – Feel This Moment

on 12/11/14
Couldn't agree more! Especially when I'm running. Good music is KEY!!

Newly married? Been married for years? Couples who live together tend to gain and lose weight together due to the shared environment. If you thought it was a strange coincidence, it isn’t! Makes sense, right? You eat your main meals together and people tend to eat more if they are eating with someone else rather than by themselves.  If you and your significant other are experiencing a weight problem, then tackle the problem together!

Losing weight as a couple

Due to biological differences, it tends to be easier for men to lose and keep weight off. Totally not fair, right? On a positive note, people who try to lose weight together (either with a partner or friend) tend to be more successful than those who go at it alone.  It also helps to know that some of the weight you lose is water and men have a higher concentration of water in their bodies—hence the reason they shed the pounds quicker! So, ladies, if your partner is a man, don’t get discouraged because you’ll see results too!

Quick tip

One thing to make a note of though…don’t set up a bad cop-bad cop situation where one of you polices about dieting and the other about exercising—this could cause problems between the two of you and we don’t want that! It works better if both of you are on the same page and have similar routines.  No matter what your reason may be to lose weight, help each other through the challenge of weight loss. It will be tough and you may want to bite your partners head off, but it will help to realize they are in this with you and only want you to succeed. Keep on encouraging each other!

Tell us: have you and your partner attempted to or successfully lost weight together?

on 12/10/14

No matter what generation you fall into, more energy is desired by all. It is the one thing that most people say they could use more of on a daily basis. Especially this time of year when there is so much going on! The good news is several ingredients are available that have been shown to have direct effects on both physical energy levels as well as mental energy. If looking for that extra push to get through the day, some of the following ingredients could provide benefits.
Caffeine is one of the more common ingredients known to promote energy, and possibly the most frequently used stimulant among athletes. It works by stimulating the central nervous system.  Specifically, it works to block adenosine receptors and this blockage is thought to increase the release of neurotransmitters like dopamine. It also works to stimulate respiration and decrease airway resistance by blocking adenosine receptors and inhibiting phosphodiesterase, an enzyme that breaks bonds within the body. In addition to producing energy, caffeine has also been shown to promote focus and alertness.
Several natural ingredients are sources of caffeine. Some of these include guarana, green tea and yerba maté. Caffeine sensitivity is varied for everyone so it’s important to know how your body responds to caffeine before choosing this ingredient as an energy enhancer.
Advantra Z® is a patented extract of bitter orange, also referred to as Citrus aurantium. This patented ingredient for weight loss and sports nutrition is strongly backed by clinical data for its effectiveness in increasing energy and promoting thermogensis. The primary active components in bitter orange are adrenergic amines, including synephrine. Synephrine is similar to ephedrine and acts as a natural stimulant. Studies show that Advantra Z increases resting metabolic rate and promotes the breakdown of fat. These effects are achieved by stimulating the beta-3 cell receptors which help the body’s response to adrenergic amines such as adrenalin and noradrenalin. The beauty of Advantra Z is that this is achieved with minimal impact on other receptors which are responsible for increased heart rate and heightened blood pressure. Because many stimulants can have been associated with negative impacts on health, it’s important to note multiple safety studies have been conducted on Advantra Z. There are now more than 20 studies evaluating the safety of Advantra Z. In fact, the FDA released a report attesting to the safety of Advantra Z specifically. The numerous studies make this ingredient one of the most patented thermogenic ingredients with effects and safety in the weight management, sports nutrition and energy categories.
Guaranais a shrub which primarily originates from Brazil. Its seeds have been traditionally used to increase mental alertness and decrease fatigue. Guarana naturally contains caffeine and this active component is responsible for its effects. The caffeine works by stimulating the central nervous system and increases the release of important neurotransmitters like dopamine. Guarana also contains theophylline and theobromine, which are chemicals like caffeine and work very similarly. Studies also support guarana’s role in extending the duration of Citrus aurantium (bitter orange), working synergistically with that ingredient for a more pronounced energetic effect.
B Vitamins are no stranger for their roles in health and various functions within the body. Specifically, each of the Bs have roles in enhancing energy and also improving cognitive function, or “mental energy.” Collectively, they work to enhance overall energy and improve aerobic capacity. Vitamin B6 supports the normal synthesis of neurotransmitters in the brain. It also promotes the conversion of glycogen to glucose for energy in muscle tissue and promotes optimal mental performance. Vitamin B2, also known as riboflavin, promotes the conversion of food into energy and acts as a cofactor for activating B6 and folic acid. Vitamin B12 plays a critical role in the Krebs energy cycle, which helps promote optimal energy levels. Folic acid helps facilitate the production of neurotransmitters and promotes healthy neurological functions. Lethargy, mental and physical sluggishness, can also be caused by a vitamin B12 or B5 deficiency. When possible, supplementing with the activated forms of the B vitamins helps the body to work less to get the vitamin into a usable form, leading to increased utilization. It is important to mention that our bodies do not store B vitamins, so it is imperative that they are replenished daily through the diet and dietary supplementation.
If your desire is to boost energy levels, both physically and mentally, a number of ingredients have been shown to provide significant benefits. Natural ingredients including vitamins and certain herbals have all been studied for their energy-enhancing effects.

on 12/9/14