Eat Healthy … every day to make a difference!

It should be simple right? Eat good food and you will be strong and healthy.

We are generally well educated and well informed, we should know what to eat to be healthy? The reality is that obesity rates and chronic disease rates are higher than ever.


We are eating more processed Food: media and supermarkets promote food that appeal to our taste buds but are poor in nutrition;

We are eating less variety of foods: while tens of thousands of new products are introduced every year, two thirds of most people’s intake comes from four sources, corn, soy, wheat and rice;

Food quality is poor: Nutrients in soil have been depleted, pollution is rife;

Food is not ‘pure’ but full of Additives: Standard diets rely heavily on processed food full of artificial colouring, additives, flavourings and chemically altered fats and sweeteners.

So what should we do?

Go back to Basics!
Eat Smart!  You will have more energy, stabilise your mood and improve wellbeing and longevity.

• Avoid Sugars and Starch! Carbohydrates are linked to obesity and diabetes.

  • Drink water! Drink water! Drink water!
  • Simplify: Eat simple tasty ‘fresh’ meals. Switch from complex (rich creamy store bought sauces, ready-meals) to simple (roast chicken with green salad and homemade vinaigrette)
  • Moderation: Keep to Smaller portions and eating only at mealtimes. It is the snacking in between that is often a culprit.
  • Healthy eating habits: We are too used to grabbing a meal on the run. Sit down, eat with others if possible, chew your food properly and taste the meal instead of gulping it down
  • Listen to your body: make sure you are really hungry and not just thirsty, or bored
  • No snacking!: Avoid snacking at night and keep your last meal of the day as early as possible

The best way to learn a new lifestyle is to follow a structured Program (such as a TLC-for Weightloss Wellbeing Program) to teach and enforce these new habits.

Ready to make a change for the better?  Then go to our website www.tlcforwellbeing.com or contact our Call Centre 0861 000852 or +27 31 7674244

by S E More (BA Comm. Psych Hons); for TLC-for Weightloss-Wellbeing; www.forwellbeing.com )


Great reasons to eat an Apple-a-day!

In 2004, USDA scientists investigated over 100 foods to measure their antioxidant concentration per serving size. Two apples—Red Delicious and Granny Smith—ranked 12th and 13th respectively.

Antioxidants are disease-fighting compounds. Scientists believe these compounds help prevent and repair oxidation damage that happens during normal cell activity. Apples are also full of a fibre called pectin—a medium-sized apple contains about 4 grams of fibre. Pectin is classed as a soluble, fermentable and viscous fibre, a combination that gives it a huge list of health benefits.

  • Get whiter, healthier teeth. An apple won’t replace your toothbrush, but biting and chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria.
  • Avoid Alzheimer’s. A new study performed on mice shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging on the brain. Mice in the study that were fed an apple-enhanced diet showed higher levels of the neurotransmitter acetylcholine and did better in maze tests than those on a regular diet.
  • Protect against Parkinson’s. Research has shown that people who eat fruits and other high-fibre foods gain a certain amount of protection against Parkinson’s, a disease characterized by a breakdown of the brain’s dopamine-producing nerve cells. Scientists have linked this to the free radical-fighting power of the antioxidants contained therein.
  • Curb all sorts of cancers. Scientists from the American Association for Cancer Research, among others, agree that the consumption of flavonol-rich apples could help reduce your risk of developing pancreatic cancer by up to 23 per cent. Researchers at Cornell University have identified several compounds—triterpenoids—in apple peel that have potent anti-growth activities against cancer cells in the liver, colon and breast. Their earlier research found that extracts from whole apples can reduce the number and size of mammary tumours in rats. Meanwhile, the National Cancer Institute in the U.S. has recommended a high fibre intake to reduce the risk of colorectal cancer.
  • Decrease your risk of diabetes. Women who eat at least one apple a day are 28 percent less likely to develop Type 2 Diabetes than those who don’t eat apples. Apples are loaded with soluble fibre, the key to blunting blood sugar swings.
  • Reduce cholesterol. The soluble fibre found in apples binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you.
  • Get a healthier heart. An extensive body of research has linked high soluble fibre intake with a slower buildup of cholesterol-rich plaque in your arteries. The phenolic compound found in apple skins also prevents the cholesterol that gets into your system from solidifying on your artery walls. When plaque builds inside your arteries, it reduces blood flow to your heart, leading to coronary artery disease.
  • Prevent gallstones. Gallstones form when there’s too much cholesterol in your bile for it to remain as a liquid, so it solidifies. They are particularly prevalent in the obese. To prevent gallstones, doctors recommend a diet high in fibre to help you control your weight and cholesterol levels.
  • Beat diarrhea and constipation. Whether you can’t go to the bathroom or you just can’t stop, fibre found in apples can help. Fibre can either pull water out of your colon to keep things moving along when you’re backed up, or absorb excess water from your stool to slow your bowels down.
  • Neutralize irritable bowel syndrome. Irritable bowel syndrome is characterized byconstipation, diarrhea, and abdominal pain and bloating. To control these symptoms doctors recommend staying away from dairy and fatty foods while including a high intake of fibre in your diet.
  • Avert hemorrhoids. Hemorrhoids are a swollen vein in the anal canal and while not life threatening, these veins can be very painful. They are caused by too much pressure in the pelvic and rectal areas. Part and parcel with controlling constipation, fibre can prevent you from straining too much when going to the bathroom and thereby help alleviate hemorrhoids.
  • Control your weight. Many health problems are associated with being overweight, among them heart disease, stroke, high blood pressure, type 2 diabetes and sleep apnea. To manage your weight and improve your overall health, doctors recommend a diet rich in fibre.Foods high in fibre will fill you up without costing you too many calories.
  • Detoxify your liver. We’re constantly consuming toxins, whether it is from drinks or food, and your liver is responsible for clearing these toxins out of your body. Many doctors are skeptical of fad detox diets, saying they have the potential to do more harm than good. Luckily, one of the best—and easiest—things you can eat to help detoxify your liver is fruits—like apples.
  • Boost your immune system. Red apples contain an antioxidant called quercetin. Recent studies have found that quercetin can help boost and fortify your immune system, especially when you’re stressed out.
  • Prevent cataracts. Though past studies have been divided on the issue, recent long-term studies suggest that people who have a diet rich in fruits that contain antioxidants—like apples—are 10 to 15 per cent less likely to develop cataracts.

With thanks, extracts taken from The Best Health Mag.

For more information go to www.tlcforwellbeing.com


Ask the TLC-Chef … How to make Cauliflower Rice

Yes we know you can’t have “real” rice on Phase 2 of your TLC-Program but if prepared and spiced well this is a great alternative.

Here’s how:

  • Start with a whole cauliflower

  • Pull off the leaves and break the cauliflower into large florets and then rinse them well. Leave them in a colander to let all the moisture drain off or pat them dry with a paper towel.

  • You can either grate the cauliflower florets or choose the easier option and process them in the food processor.  Be sure to pulse until finely chopped.  At this point, you have two options: you can grate your cauliflower florets or you can process them in a food processor. Do this in small batches.

  • Now all you have to do is put the mix into ziploc bags (remember to take your specific portion sizes into consideration) and freeze them for later use.


If preparing the cauliflower rice from frozen, remove from the freezer and leave on the counter to soften and defrost a bit while you cook whatever you are planning on serving it with.


Preheat oven to 200C. Spread cauliflower rice out on one or more baking sheets (depending on how much you have) into a single layer. Bake for 15 minutes, turning often. Remove, serve and Enjoy!


  • Heat a small amount of olive oil (from your allowance) in a non-stick pan over medium high heat and add cauliflower rice.
  • Fry it to remove as much of the moisture as possible. Make sure to season with salt, pepper and another complimentary spice of your choice. Enjoy!

If  you have any questions ask the TLC-Chef at tlc.chef@tlcforwelbeing.com or go to our website: www.tlcforwellbeing.com

Written by the TLC-Test Kitchen for www.tlcforwellbeing.com

With thanks to everydaymaven.


TLC-Bytes … Toxic food to avoid: Caffeine

Natural caffeine (coffee, cocoa, tea) in moderation (1-3 small cup of coffee/tea per week) is fine for most people. Caffeine as an additive which is added to soft drinks, gum, diet pills, and pain relievers is an addictive stimulant.

Why do we care?

Caffeine is addictive. It also causes calcium to be excreted from the bones, which can lead to osteoporosis, and can increase infertility. At higher doses, caffeine can cause birth defects, miscarriage, heart disease, depression, behavioral changes, and insomnia. Withdrawal symptoms include headaches, irritability, sleepiness and lethargy.

What can I do?

Limit caffeine intake, in particular from coffee and processed tea-bags.  This does not include most organic teas in particular GREEN TEA which is an anti-oxidant.

For:  www.tlcforwellbeing.com


Lets get Active … It’s simple!

Avoiding the gym?  Well with our lives so busy its not always easy or convenient to pop out to the gym.
To do these easy exercises all you need is a wall and a mat and you can easily do them at your leisure in the comfort of your own home.

Try these:

  • Knee Press: (tones butt, fronts and backs of thighs)
    Lie on back, butt against wall, knees bent, and feet planted 3 to 4 feet up wall. Peel lower and mid back off floor and cross left ankle over right knee. Squeeze butt and front of thigh to press left knee toward wall. Do 20 pulses, then lower body and repeat on opposite side.

    As you press knee, engage abs to lift and lower hips a couple of inches with each rep.

    Do the move with feet and back on floor

  • Toe Reaches: (tones abs)
    Return to Windshield Wipers starting position, hands on belly. Keeping abs tight and chin tucked slightly toward chest, lift head, shoulders, and upper back, reaching right hand toward left foot. Lower and repeat reaching left hand to right foot. Continue to alternate until you’ve completed all reps.
    Stack feet, left heel against right toes. Reach right hand to left side of feet, then left hand to right side. Do the full number of reps on each side.
    Lift only head and shoulders off floor as you reach toward knees.
  • Wall Bridge: (tones back, butt)
    Find More from Prevention on Pinterest
    Lie on back with butt against wall, arms at sides, knees bent, and feet planted 3 to 4 feet up wall. Exhale and peel lower and mid back off floor, keeping shoulder blades down, so body forms a nearly straight line from chest to knees. Hold for a deep inhale, then exhale and slowly roll back down.
    … Cross right ankle over left knee so only left foot is on wall, then roll up, pause, and lower. Do the full number of reps, then switch feet.
    Don’t use the wall. Keep feet flat on floor as you lift into a bridge; pause and slowly lower.
  • Wall Scissor: (tones butt, backs of thighs)
    From Toe Reaches start position, bend knees to plant feet on wall. Peel back off floor, keeping shoulder blades down, and step feet up wall so body forms a diagonal line from feet to chest. Bend elbows and support lower back with hands; keep shoulder blades, upper arms, and head on floor. Lower left leg toward… head as far as you can, keeping both legs straight and abs tight. Return to wall and lower right leg. Continue to alternate until you’ve completed all reps.
    As you lower leg, pause and pulse 2 or 3 times, moving it up and down an inch or two, before returning it back to wall. Repeat with opposite leg.
    Scoot body 3 to 6 inches away from wall so wall supports more weight.
  • Windshield Wipers: (tones inner and outer thighs)
    From Wall Bridge starting position, extend legs straight up against wall so body forms an L. Inhale and slowly lower left leg down wall like a clock arm toward 9 o’clock; exhale and return to start. Repeat with right leg, sweeping toward 3 o’clock. Continue to alternate legs until you’ve completed all reps.
    Wrap an exercise band around left foot and hold both ends beside opposite hip for added resistance as you sweep left foot down wall. Do all reps, then switch legs and repeat.
    Move 3 to 6 inches away from wall so torso and legs form a wider angle.

Exercise on its own will not benefit you like it will if you do a well balanced eating plan, like the TLC-Program.
For a FREE ASSESSMENT go to our website:  www.tlcforwellbeing.com


TLC-Bytes … With TLC food is FUN!

With TLC Food is Fun!

Tired of boring diets with tasteless and unappetising meals?
With TLC you will have 100′s of recipes to choose from making meals exciting and enjoyable.

For a taste of what you could experience:


Grilled Cheese & Tomato on
TLC-Soy & Linseed Loaf

Avocado Shrimp Salad

Sesame Chicken with Asparagus and Fresh Greens

Cold Peach and Strawberry Soup

Plus … add further snacks and fruits based on your own individual food plan.

Join now and with your TLC-Program you will have access to 100′s of delicious TLC-Recipes in the TLC-Well-Log.

For more information fill in our online enquiry form on our website:  www.tlcforwellbeing.com/online-enquiry-t-12.html


Are you SABOTAGING your fatloss efforts with ‘Healthy” eating?

“But I have been eating such healthy food, why am I not losing weight?!””

Think you are eating ‘healthy’ but you are not losing weight?

Remember that eating for certain nutritional goals and weight-loss does not always go hand in hand. If you are trying to correct your metabolism and lose weight, it is important to consider hidden sugars and carbohydrates in foods that are generally considered healthy.

It seems contradictory, but a meal may be considered very healthy in terms of nutrients, anti-oxidants and other ‘good’ ingredients but may still be high in sugar (honey) or high in starch (sweet potato) and sabotage your fatloss attempts.

So you need to understand the benefits vs the other impacts of food you may choose to eat.

Here are hidden sugars and starches in some common foods:

Sweet potato:

The latest ‘health fad’ is to have sweet potato fries as a ‘healthy alternative’ to ‘normal’ white potato. Unfortunately, sweet potatoes contain almost double the amount of starch and carbohydrate than a normal white potato.

And LOTS of extra sugar in:


17g of sugar in a tbsp. of honey, so not a good fatloss alternative to sugar in your tea!

Yoghurt with fruit:

contains a whopping 19 grams of sugar per cup-rather add your own sliced fruit from your allowance to plain yoghurt.

Canned soup:

up to 15g sugar in 1.5 cup, and added sodium

Salad dressing:

Up to 4 gram per tablespoon- and low fat varieties often contain even more! Rather make your own with olive oil, apple cider vinegar and lemon juice.

Tomato Sauce:

Up to 12 grams in half a cup

Granola Bars:

Up to 9g per bar

Dried Fruit:

Up to 29 g per handful

Orange Juice:

Up to 9 g in a glass

If your goal is to lose weight and be healthy, it is important to follow a Program that considers all these hidden obstacles to your fatloss. The TL©-Program triggers rapid weightloss with healthy foods that create the optimum fatloss environment in your endocrine system.

For more information go to www.tlcforwellbeing.com


Why buy organic?

Educated consumers throughout the world are working together to raise interest in the organic food industry. From local produce markets to large grocery chains, stores are beginning to offer a wider range of organic products. No longer are organics limited to fruits and vegetables—consumers can now buy organic dairy products, shampoo, cosmetics, clothing, and even dog food. But, why bother ?

There are actually many reasons to make the effort:

  • Organic products are better for you. The research on whether consuming organic food is healthier for people remains inconclusive. However, the USDA’s own tests show that most non-organic produce contain residual pesticides even after washing. The long term effects of consuming these pesticides has not been sufficiently studied, but they can’t be good for you.When something is “certified organic,” it means that no insecticides, herbicides, fumigants, fungicides, or miticides have been used to treat the plants. Many of the chemicals used to kill insects, weeds and fungus have been found to be carcinogens (cancer-causing). The next time you buy a commercial tomato or apply your favorite lipstick, ask yourself: is it worth the risk?
  • Organic produce is held to a higher standard. Organic foods are more closely regulated by federal and local governments. A three-year land transition period to ensure that the soil is chemical-free is required before any crop harvested from that land can be certified organic.
  • Buying organic is better for communities. Buying local, organic products keeps local farmers in business and small communities alive.
  • Organic farming protects farmers. Did you know that farmers are six times more at risk for cancer than in any other job?
  • Buying organic protects water quality. The Environmental Protection Agency (EPA) says that agriculture is responsible for 70% of the pollution to the country’s rivers and streams caused by chemicals and animal waste runoff. In fact, the EPA estimates that pesticides—some of them carcinogens—contaminate the groundwater in 38 states. This means that pesticides are polluting the primary source of drinking water for more than half the United States’ population.
  • Organic farming is better for the soil. Organic farmers rotate crops to ensure that soil doesn’t leech or erode. Land that is used by commercial farmers generally experiences a significant greater rate of erosion than that of organic farmers, who use terrace-building and other conservation practices to protect the soil.
  • Organic farming uses less energy. Traditional farming uses more fuel than any other industry—a whopping 12 percent of the country’s total energy supply. Many organic farmers weed and till by hand and sell products locally, using less gasoline to harvest and transport crops.
  • Organic food doesn’t have hidden costs. Although you may complain that organic food is more expensive, in reality, it’s really not. Conventional food covers all kinds of hidden costs that are paid by taxpayers, like pesticide regulation and testing, hazardous waste disposal and clean-up, and environmental damage. Buy organic and lower your taxes!
  • Organic food tastes better. More nutrients means better flavor.

Here is a list of produce with the highest level of pesticide contamination; start to make healthy choices by going organic with these products:

  • Nectarines – 97.3% of nectarines sampled were found to contain pesticides.
  • Celery – 94.5% of celery sampled were found to contain pesticides.
  • Pears – 94.4% of pears sampled were found to contain pesticides.
  • Peaches – 93.7% of peaches sampled were found to contain pesticides.
  • Apples – 91% of apples sampled were found to contain pesticides.
  • Cherries – 91% of cherries sampled were found to contain pesticides.
  • Strawberries – 90% of strawberries sampled were found to contain pesticides.
  • Imported Grapes – 86% of imported grapes (i.e. Chile) sampled were found to contain pesticides.
  • Spinach – 83.4% of spinach sampled were found to contain pesticides.
  • Potatoes – 79.3% of potatoes sampled were found to contain pesticides.
  • Bell Peppers – 68% of bell peppers sampled were found to contain pesticides.
  • Red Raspberries – 59% of red raspberries sampled were found to contain pesticides.

Need some guidance on leading a healthy lifestyle?
Go to our website:  www.tlcforwellbeing.com


TLC-Bytes … Why should I take supplements?

Why should I take supplements?

Dietary supplements can perform three distinctly different functions:

  • First, they can simply fill in any deficiency of nutrients missing from any diet or lifestyle to help meet the Nutritional roles in the body.
  • Next, they could enhance body performance and increase immunity barriers, possibly decreasing risks even against some hereditary linked family conditions.
  • And last, they could function on a therapeutic level to control, modify, or suppress body processes and functions during a disease state or crisis and recovery.

Order your TLC-Supplements now to meet all your nutritional needs!

All TLC and other products available at selected TLC-Clinics or order Online at

Disclaimer: The information provided in this article is solely for educating the reader. It is not intended to be a substitute for the advice of a medical expert.


Horror!! The season of camouflage is almost over!!!

Sadly, yes, we have to face facts! For this past winter we have wallowed in the protection offered by all-concealing winter jackets, scarves and jerseys. We have enjoyed the warm puddings and rich broths with thick crusty slices of bread dripping butter- ignoring the slow creep of the bulge on our hips. Alas, it could not last!

Spring is almost here! And then…summer! And strappy tops and shorts … muffin tops and strained zippers!  Eek!. . What to do!!!  Avoid reality, become housebound, or sweat in jackets not meant for summer weather? Or grab the bull by the horns (or in this case- face the chubby truth!) and start taking positive action now!

But how can you get motivated? It is so hard to shake of the bad habits of winter!

Take a picture of yourself at your current worst- double chin, muffin top, and unwanted bulges on full display! Decide if this is what you are happy with? If you are honestly okay with the extra weight and the resulting health risks of diabetes, high blood pressure and stroke, then you will not want to act.

If you do feel you can do better, feel better and improve your health, there are a few options to consider…

Physical exercise is always a good idea, but the benefit is more likely to be general toning and it is good for bone density and blood circulation. Not really a quick-fix for the months of excess!!

Next option … pills and potions that promise miracles.  Mmm… hopefully we all know better by now. There is plenty of evidence of immediate and long terms risks with all these so called natural and harmless diet pills and potions. So unless you are looking to do long term damage to your body for the sake of one (maybe) slimmer summer… not a wise choice.

Now let’s see… is there anything tried and tested… proven after over 25 years of use all over the world, widely recommended by doctors, proven to make you not just slimmer, but healthier and with very quick results..a pipe dream perhaps?

No, have you not heard??  TLC IS ALL THAT!  Imagine this… ordinary food in the right quantities and combinations can have a dramatic impact on your body in a very short time!  In a nutshell.. TLC!

If you decide that now is the time to take action, take the first step! Call TLC at 0861 000 852 and a dedicated TLC-Coach will help you achieve a slimmer healthier you by summer!!

View our website: www.tlcforwellbeing.com

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