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Use smaller amounts of meat and stretch it by serving in casseroles with grains and vegetables. A full serving of meat is 5oz, roughly the size of your palm.

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By Crystal H. Shelton, Senior Scientific Researcher 


People often wonder which supplements they should take and what ingredients will work best for them. It’s especially important to have an optimal nutritional foundation when engaging in a weight loss program. You want to be sure your body is at its best and all vitamins and minerals are there in adequate amounts, doing what they should. There are certain components everyone should use to build a foundation for optimal health. As such, everyone should have the following in their daily regimen: a multivitamin, antioxidants and B vitamins.
 
Multivitamins:The most critical component of creating a wellness foundation regimen is taking multivitamins. Multivitamins are intended to supplement the diet with vitamins and minerals that are not being acquired through food. It is well known people are not eating well-balanced meals and acquiring the necessary nutrients, therefore it’s easily stated that multivitamins qualify as one of the most important dietary supplements. Vitamins and minerals are the foundation of health and nutrition and are necessary for the body to carry out normal functions. It’s very important to choose a multivitamin that provides all of the essential vitamins and minerals which are included at amounts that provide 100% of the recommended daily values. These nutrients play a variety of roles in supporting a healthy immune and cardiovascular system, promoting strong bones and skin health, maintaining normal metabolic functioning and healthy tissue growth and repair among many other benefits. To name a few specifics, vitamin C is a multi-faceted nutrient primarily known for its antioxidant benefits and strong role in immune health. It has also been shown to promote normal levels of cholesterol as well as normal platelet activity. A deficiency in vitamin C has been associated with fatigue and vitamin C is critical in the proper absorption of iron – another nutrient critical for optimal health. Vitamin D is another nutrient that should be a part of any multivitamin. Americans are deficient in vitamin D and this deficiency can lead to a number of health concerns in bone health and immune function. In addition to those general benefits, research also reports that women may be able to reduce their risk of heart attack by taking a multivitamin daily. Ideally, multivitamins should be delivered in a way where little nutritive value is lost, making the absorption of nutrients highly efficient while delivering maximum results.
 
Antioxidants: Antioxidants are necessary components in building the foundation for health as every single person is exposed to free radical damage and oxidative stress. These damaging free radicals are linked to numerous health conditions ranging from cardiovascular health to the aging process itself. In trying to combat free radicals, the most important ingredients to consume are proven and researched antioxidants. Pycnogenol® is the most clinically researched pine bark extract available. It has been shown in a number of studies to possess a very powerful antioxidant effect and it has also been proven to produce positive results related to cardiovascular health as well as inflammation. In general, oligomeric proanthocyanidins (OPCs) are the most powerful natural free radical neutralizers. Other bioflavonoid extracts such as bilberry, grape seed, red wine and citrus bioflavonoids fall into this category. In choosing ingredients to provide optimal antioxidant support, an array of these potent antioxidants would be the most effective. Since free radicals are so heavily associated with many diseases and conditions, combatting those would promote far reaching effects in the areas of inflammation, cardiovascular health, joint health, cellular health, among others.  
 
B Vitamins:Another component of establishing your foundation for health involves a complete B-complex formulation. B vitamins are necessary components for numerous metabolic processes and they support hundreds of biochemical reactions in the body. Specifically, folic acid, vitamins B6 and B12 help lower homocysteine levels in the blood, leading to a direct, positive effect on heart health. Folic acid and B12 also work together in promoting healthy red blood cell formation. Additionally, each of the B vitamins work by a number of different mechanisms to help increase energy, improve mood and cognition and protect telomeres, which help with long-term health. Traditional forms of B vitamins must be converted into usable forms once ingested. By using forms such as methylcobalamin, folinic acid or pyridoxal 5’ phosphate, also referred to as the metabolically “activated” forms, once can be sure optimal utilization is occurring and the effectiveness of these vitamins are enhanced.
 
While everyone’s dietary supplementation needs are unique, there are certain ingredients that provide a multitude of benefits and help establish the basic foundation for optimal health! 

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5 days, 1 hour ago

 

In honor of National BBQ Month, we’re featuring a delicious and healthy BBQ recipe. It’s perfect for outdoor grilling on those long, hot summer days. Serve it with a fresh green salad.

Serves: 2
Prep time: 30 minutes
Cooking time: 15 minutes
 
Ingredients:
·         1 cup cubed, lean beef steak
·         1 red, green or yellow pepper
·         2 tomatoes
·         1 clove garlic, crushed
·         ½ onion bulb
·         Juice of 1 lemon
·         ½ teaspoon dried chili flakes
 
Method:
1.    Put the lemon juice, chili flakes and garlic into a small bowl. Season to taste. Mix well.
2.    Place the beef in a medium sized bowl. Pour the marinade mix over the meat.
3.    Leave to marinade in the refrigerator for at least 20mins.
4.    In the meantime, cut the peppers, onion and tomatoes into large chunks.
5.    Once the meat has marinated, take 4 large skewers and thread the beef, tomato, onion
       and pepper chunks onto the skewers.
6.    BBQ until the meat is fully cooked, about 10-15 minutes.

 

Comment
1 week ago


Time doesn’t wait for anyone. If you plan on working out this summer, the time is now. Don’t wait any longer or push it back another week. The weather is beautiful, so go outside! Feel the fresh air on your skin as you work up a sweat with our latest playlist.

Put on your workout gear, plug-in this playlist and get started. Start your routine today!


1.       Bea Miller – Fire N Gold
2.       Lexi Strate – Antidote
3.       Mariah Carey – Infinity
4.       Shawn Mendes – Something Big
5.       Walk off the Earth – Rue the World
6.       Natalie La Rose & Jeremih – Somebody
7.       The Mowgli’s – I’m Good
8.       Brittney Spears & Iggy – Pretty Girls
9.       Prince Royce & Pitbull – Back It Up
10.     Conor Maynard – Talking About

Comment
1 week, 2 days ago

                                                                   by Theresa Greenwell, International Science

Type 2 diabetes is a condition that affects millions of people around the world. Many others have a condition known as prediabetes which can eventually turn into full type 2 diabetes.  Both of these situations are genetically and lifestyle influenced, which means that how one eats and lives can positively or negatively influence the risk level of developing either condition.

Due to the fact that type 2 diabetes and prediabetes can be influence by lifestyle, researchers are constantly looking for ways to reduce overall risk levels.  This research includes looking at medication, exercise and different ways of eating. As eating habits often are the easiest to manipulate (in theory), this is where many researchers concentrate their energies.   

A recent study published in Nutrition, Metabolism and Cardiovascular Diseases (April 2015) looked into the influence of dietary carotenoid intake on the risk of developing type 2 diabetes.  Dutch researchers analyzed the dietary intake of carotenoids (from food) for 37,846 individuals over a 10 year period.  The belief was that the antioxidant capabilities of carotenoids could reduce diabetes risk by reducing oxidative stress. From their review, the researchers were able to ascertain that dietary habits that provided greater amounts of alpha- and beta- carotenes, were associated with a reduced risk for developing type 2 diabetes.    

While alpha- or beta- carotene supplements were not the focus of this particular study, these supplements cannot be fully ignored for possibly giving a similar benefit. As more supplement companies focus on using ingredients derived naturally from dietary sources, it can be assumed that more studies will eventually come to light that will support carotenoid supplements for reducing the risk of type 2 diabetes.


Sluijs, et al.  Dietary intake of carotenoids and risk of type 2 diabetes. Nutrition, Metabolism and Cardiovascular Diseases.26(4): 376-381, 2015.

Comment
1 week, 5 days ago


Over the last few years fitness trackers have become incredibly popular. And here at TLS Headquarters, we are 100% in support of this trend. Fitness trackers make creating healthy habits fun! They encourage a competitive spirit as you’re challenged to meet your daily goals. You will be more aware of your health and better prepared to Live the Lifestyle, one step at a time.

But with so many options, how do you choose? Here are a few things to consider when shopping for a fitness tracker, along with some of our favorite trackers:

Design – It’s important to consider your lifestyle. Are you looking for something discreet that you can clip inside your pocket? Check out the FitBit One, which features a minimalist design. Or are you, like me, a tad forgetful and better suited to a wristband that you never have to take off? Take a look at the FitBit Flex or the Jawbone UP.

Function – Are you a long distance runner looking for detailed information? Or are you looking for a tracker that simply counts your daily steps? For fitness enthusiasts who desire detailed workout information, the GARMIN® VIVOACTIVE™ is GPS enabled. 

Compatibility – Before purchasing, make sure that your tracker of choice is compatible with your mobile phone.

Fitness trackers are all the rage, and for good reason; in a study by researchers at Indiana University, people who wore a pedometer (a type of accelerometer) daily walked 16% more than they did prior to participating in the study, and lost an average of 2.5 pounds.[1]

Comment to share your thoughts on fitness trackers!

 


[1] http://www.womenshealthmag.com/fitness/exercise-trackers
 

Comment
2 weeks, 5 days ago
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