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Incorporate good nuts and legumes into your diet. They are an excellent source of protein and contain good fats.


Iron is one of the most important nutrients for women of reproductive age.  Many women around the world suffer from anemia related to iron deficiency.  As iron is necessary for the production of heme in blood, and that heme is necessary for the proper transport of oxygen throughout the body, it is no surprise that low iron can not only affect our health but also our physical performance. Proper oxygen utilization is necessary for good muscle performance — which means it is necessary for strong skeletal muscles, lung performance and a healthy heart rate. Data from animal and human studies support the fact that low iron levels can impair physical performance.

The results of a new meta-analysis (Journal of Nutrition, 2014) of 22 studies showed that supplementing with iron was associated with increased  maximal and sub-maximal exercise performance,  better oxygen consumption (VO2 max) and a lower heart rate.  This information is especially important for female athletes of reproductive age who are often at greater risk for low iron. This is due to altered diets which can be deficient in iron, subclinical inflammation, and increased demands on the body for blood to supply working muscles and their recovery.  

The findings from this study reinforces the need for female athletes and programs dedicated to promoting female athleticism, as well as programs that promote the needs of women in general, to focus more on encouraging diets adequate for iron needs and the use of supplements that contain iron.

To read more on this study:

11 hours, 18 minutes ago

Change is defined as the process of becoming different.  Being different is becoming distinct, and not being the same as before.  What better way to be different than to take on new challenges life throws your way?  We are often challenged to change our way of thinking and doing, but we must take action to see the benefits associated with accepting those challenges. 
Kyle Huffman wanted to be different, and he asked himself if he was ready to take on the TLS challenge: “The ironic answer to this is you can’t spell ‘challenge’ without ‘change,’ therefore, answering my own question.”
Fear set in after the beginning photos and measurements were taken; but, rather than sulk, Kyle used these as motivation.  He knew the task at hand wasn’t going to be a stroll in the park, and he pushed himself harder than ever before.
Kyle lost 10 pounds during detox week alone.  His enthusiasm grew tremendously seeing such improvement in only one week.  He would not be deterred, and set out to shatter his own expectations.   

After 12 weeks, he lost 26 pounds, had a 14% decrease in body fat, and lost 15 total inches.
Kyle achieved what, in his mind, was unthinkable.  He gained a new perspective and mindset towards life and proudly displays it to others.   
“Diets may work to an extent, but the TLS Lifestyle is long lasting…  My life has changed forever because of this lifestyle.  My mouth has not stopped talking about TLS and its becoming contagious… spreading it to other families will forever be my fuel and drive in my life.”
He strived to take advantage when opportunity presented itself.  Believing in yourself and what you’re trying to achieve is paramount.  Kyle made a healthy obligation to himself and stuck with it. 
“I can’t say enough about the TLS products and how such a small commitment at a minimal price is helping me add years to my life.  The challenge is complete and I am now a product of the product that will continue my ‘TLS Lifestyle’ to the fullest.” 
Kyle’s dedication and character is a grand testament to those who still have the word “impossible” in their vocabulary.  Any progress is forward progress, no matter how small.  Be proud of who you are and strive to achieve all that you can be. 

1 day, 14 hours ago

Wow—another great week in the books. It seems like when spring time rolls around, time starts to move so fast! If you got left behind this week, take a look at what’s been going on in the TLS Community.
Our fans on Facebook have been out in full force, offering testimonies and support as the #SummerSlimdown has recently kicked off. Here’s a sweet-tooth-satisfying recipe we shared this week, and everyone really embraced it! We’ve already gotten A LOT of feedback that these cookies are in fact, very delicious.

Meanwhile on Instagram, our followers are taking matters into their own hands! Check out this awesome picture by one of our fans—food prepped for an entire week! Now that’s the way to do it! The TLS community is going strong, offering moral support and weight loss advice from seasoned vets.

The conversations are really starting to spark up over on our Twitter page. Between all the tips and fun facts, this is one network you definitely want to be a part of! We love when we get mentions, as it is the best way for us to chat with our beloved community!

Are you struggling with meal ideas? Tired of eating the same meals over and over?
Check us out on Pinterest! We have HUNDREDS of Low GI friendly recipes!

We’ve got these great sites— offering inspiration, helpful hints, and feedback— and we would love for you to be a part of them. We wouldn’t be where we are today if it wasn’t for our amazing community and their passion for the lifestyle. So what are you waiting for, join on in and network with us today!

4 days, 7 hours ago

We all have those days where we stay late at work, have errands to run afterward, and just want to satisfy our growling stomachs with the most convenient food option. Unfortunately, that option is usually fast food.
It’s easy to fall into a habit of eating for convenience. Instead, one thing I’ve been trying to make a habit of is meal prepping.
For me, dinner preparation has so much importance because it is the most likely meal that I will fail to make nutritious. Long days lead to tired nights—when I just don’t feel like cooking, or making the healthy choices.
Here are a few tips I’ve used that might help keep you on track, as well:
Make a plan. Create a list of what you will be eating for the week.
Invest in good Tupperware. Heavy duty should do the trick.
Buy a food scale. You will see portion sizes in a whole new light.
Use your measuring cups. We all like to think we’re good at eyeballing, but let’s just leave it up to the ‘professionals.’
Cook everything at once. Use your oven and stove top in a sort of assembly line fashion.
Add some color. Mix it up, and ‘eat with your eyes.’
Use meats that won’t go bad. Turkey and chicken are your best bets here. If you’re prepping seafood, make sure to eat it within the first couple of days.
Keep it simple. No need to be extravagant.
What are some tips/tricks that help keep you on track during the week? Share them with us in the comments section below.

5 days, 5 hours ago

We often fail to do what we are told, and beat ourselves up over not following our best laid plans. Sometimes, though, our best laid plans begin with a simple step: self-affirmation.
Start talking to yourself. Your self-talk can be your best ally or your biggest foe.
Self-talk awareness— and to some extent, regulation— is necessary for all ages, genders and health needs. 
How you eat matters. 
How you feel about what you’re eating matters. 
How you talk to yourself matters.
If you are trying to embark on a healthy lifestyle, you may lose steam, get resentful of others, and even possess the idea of “throwing in the towel.” But, you WILL get through it with your own supportive self-talk. The first step towards better health is to learn to speak in positive terms and dismiss the “Can’t” and the “Won’t.”
Diet, along with positive self-talk, may be all the “medicine” you need for a healthy brain, body and spirit. I suggest you read the book Like Water for Chocolate. It is not a health book, a diet guide or reference material. Yet, it is a great read to create a better relationship with food and those around you. 

6 days, 9 hours ago
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