Chickpea stew with aubergines and tomatoes

Why not add this delicious side dish to the protein (chicken or fish or tofu) you have cooked for today.  These fresh ingredients will keep the winter chill away.


  • Chickpeas (allowance)
  • Aubergine, cubed (allowance)
  • Tomato, cubed (allowance)
  • Salt and Pepper to taste
  • 1 teaspoon chopped fresh Rosemary
  • Pinch of Cumin Powder
  • Pinch of Garlic Powder
  • 1teaspoon Olive Oil
  • 4 Tablespoons Water


  • Put chickpeas, aubergine and tomato into a small ovenproof dish.
  • Add Olive Oil and spices and rosemary
  • Pour over water
  • Cover with foil
  • Bake in a moderate oven for 45 minutes or until aubergine is cooked.

Serve with your protein choice (allowance), hot or cold.

This recipe is suitable during Phase 1 and 2 of your TLC-Program.

For more recipes go to the TLC-Well-Log:


Improve your Wellbeing… Just a few changes will do it!

Most people think it is a daunting task to improve your wellbeing.  Just a few small changes over time will make you healthier, feel younger and improve your life!

Here are some SMALL things you could do to make a BIG difference:

  • Exercise: Just change one habit at a time.  Adding an extra few hundred steps to your day will make a difference.  Buy a pedometer and aim to get to 10 000 steps a day.  Park further from your destination, take the stairs, walk around the office, join a dance class etc.  Exercise will increase your energy levels, stabilise your blood sugar, lower your blood pressure and cholesterol and decrease your overall risk of disease.
  • Maintain a health body weight: Simple changes every day will help.  Eat less red meat, increase fibre, reduce your sugar consumption, drink less alcohol.  If you know/or think that your weight is a major factor and is contributing to a decrease in your wellbeing you could try a TLC-Program…they are medical nutritional programs recommended by doctors worldwide!
  • Switch Off: Reduce the amount of time spent watching television.  Turn off your computer at least three hours before you go to bed.  Too much stimulation could result in difficulty relaxing and “switching off”.  To assist try a relaxing bath, meditation or listen to relaxing music.
  • Chew properly: Most of us eat on the run.  Taking time to chew your food properly can aid your digestion.  Studies suggest you should chew each mouthful of food 25 times.  Eating on the run allows us to eat and swallow without breaking our food down and this can encourage constipation and bloating.  So chew your food properly to lessen digestive problems.
  • Exercise your brain: Learn something new everyday.  People who take time to get involved in intellectually challenging hobbies, such a doing jigsaw puzzles, learning musical instruments, or who play board games are less likely to develop Alzheimers disease and early onset dementia.  Besides its fun, so invite your friends around and play cards or a board game!
  • Connect: Connect with family and friends, colleagues and neighbours, at home, work or in your local community. Social relationships are critical to our wellbeing.
  • Give: Practice “random acts of kindness”, thanking someone, smiling, volunteering your time, and getting involved with your local community. Individuals actively engaged in their communities report higher wellbeing.

Remember to take “time-out” for yourself everyday!  You’re worth it!

For more information on reaching a healthy goal weight and improving your wellbeing view our website:

*These answers provide general information endorsed by our experts at time of publication. They are not intended to take the place of medical advice. Please seek advice from a qualified health care professional.


When was the last time you checked… your Thyroid Function?

It is important to know if you have a thyroid disorder as your thyroid gland is responsible for the secretion of hormones to regulate many metabolic processes, including growth and energy expenditure.

Hypothyroidism is the most common thyroid disorder and means the thyroid gland is underactive and fails to secrete enough hormones into the bloodstream. This causes the person’s metabolism to slow down. The prevalence rises with age – up to a quarter of women over the age of 65 years may be affected. The most common causes of hypothyroidism include insufficient dietary iodine and the autoimmune condition Hashimoto’s disease.

The symptoms of hypothyroidism can be mild, moderate or severe and can include:

  • Fatigue and low energy levels
  • Depression
  • Unexplained weight gain
  • Intolerance to cold temperatures
  • Fatigued and aching muscles
  • Dry, coarse skin
  • Puffy face
  • Hair loss
  • Constipation
  • Problems with concentration
  • Goitre (enlarged thyroid gland)

Hypothyroidism can be checked with a simple physical examination and blood tests with your doctor.

So what should you do:

  • Have regular blood test of thyroid functioning.
  • If on thyroid medication have regular blood tests to check if the current dosage you are using is correct.
  • Ensure sufficient levels of zinc, iron, copper, selenium, tyrosine and other iodine supplementation.
  • Relaxation and stress management is important.
  • Yoga can be beneficial
  • Certain foods should be avoided.

An underactive thyroid can slow down weight loss. Ensure that your thyroid levels are monitored on a regular basis to ensure optimum functioning.

For specific guidance and information on how a TLC-Program can assist contact:

*These answers provide general information endorsed by our experts at time of publication. They are not intended to take the place of medical advice. Please seek advice from a qualified health care professional.


Are you aware of your Eating Habits?

Although people are slowly starting to realize that in order to be healthy they need to eat healthy, most don’t know how to get started. The best advice is to be aware of what you are eating. Get educated about what your body needs and doesn’t need. Here are some easy steps to get started on your new healthy eating plan (Your unique, personalised TLC-Program):

Food diary

The first step in becoming aware of your eating habits is to record what you are eating and when in a food diary.  A food diary can help you to take steps to change your bad eating habits by helping you to see where and when you’re eating the ‘wrong’ sorts of food or skipping meals. In the end, it will make you more accountable for your food intake.

It can be hard to remember what you’ve eaten at the end of the day so it’s best to record things as you go. Print off our food diary (from your TLC-Well-Log) and keep it handy, then write down everything you eat and drink (we mean everything!) and include the times of your meals.

Once you’ve kept your food diary for a week or so, it will help you to identify any ‘trigger factors’ that may lead to any poor eating habits you have. You may be surprised how often hidden kilojoules sneak into your day, even if you think you have a great diet. If you stick at it, you’ll soon find your food diary can be a powerful tool to help you be in control of your diet.

Timing of meals

Now that you have started your food diary, do you notice any patterns in the timing of your meals?

Do you regularly eat breakfast? Lunch? Dinner?

Food needs to be seen as energy for your body, like coal for a steam train. The timing is very important as too much food in one period of time can cause over eating for the day, and too little means that you will run out of steam!

Reliance on ‘take-away’ meals, preserved foods & unhealthy snacks

So, back to your food diary and mark all the ‘take-away’ meals, preserved foods, and unhealthy snacks, like chips, chocolate and sweets. Why did you eat it when you did? Was it because of convenience?

Preparation plays a vital role in creating healthy eating habits as it gives you a sense of direction as to what to eat for your meals. Generally, when we are not sure as to what to eat for a particular meal or snack and we feel too tired to cook; we turn to some sort of convenience food, namely take-away meals or unhealthy, packaged snacks.

The goal is to prepare yourself for your meals. This means buying fish, chicken, and red meat in bulk, and freezing it in your correct portions in zip lock bags. Taking your prepared lunch and snacks with you to work, and always having the right foods available in your kitchen.

How often do you eat out?

Eating out is fun and relaxing, but you can make it healthier.

Firstly, you need to be aware of the problems associated with eating out while you are following your eating plan. These include:

  • Uncontrollable portion sizes (their plates are also generally bigger)
  • Uncontrollable quality and quantity of ingredients
  • Accompaniments with meal (e.g. bread, wine, side orders, etc), and
  • The temptation to eat dessert.

The key is to plan what to order in advance and stick to it. Decide on your priorities before going to the restaurant and simply do the best you can with some smart choices.  Note:  eating out during Phase 2 of your TLC-Program is not advisable (speak to your TLC-Wellbeing Coach about this).

Variety of foods

Do you constantly end up buying and eating the same foods each week?

Having a variety of foods in your diet is important, not only to keep meal times more interesting, but for you to get an intake of a variety of nutrients. If you are constantly eating the same foods, you may be missing out on some key nutrients that your body requires.

So, get out those cooking books and have a look for some new recipes. Then next time you visit the supermarket, buy your new ingredients and give them a go.

For more assistance go to or contact your TLC-Weightloss Coach


Resolve Diabetes Type 2 and reduce your risks with TLC!

Type 2 Diabetes is more common in people who do insufficient physical activity and are overweight or obese and it is sometimes described as a ‘lifestyle disease’. It is strongly associated with high blood pressure, high cholesterol and an ‘apple’ body shape, where excess weight is carried around the waist.

Type 2 Diabetes is by far the most common form of diabetes. While it usually affects mature adults, younger people are also now being diagnosed in greater numbers as rates of overweight and obesity increase. Type 2 Diabetes often has no symptoms and about half of those who have type 2 Diabetes have not yet been diagnosed. Even if symptoms are present, they are often not recognised or are attributed to other reasons such as being busy or ‘getting older’.

In many cases blood glucose levels can be very high by the time symptoms are noticed and medical treatment is sought. Common symptoms include:

  • Being more thirsty than usual
  • Passing more urine
  • Feeling tired and lethargic
  • Slow-healing wounds
  • Itching and skin infections
  • Blurred vision
  • Mood swings.

Lifestyle factors that increase the risk of developing type 2 diabetes include:

  • Being overweight or obese, especially around the waist.
  • Low levels of physical activity.
  • Unhealthy eating habits, such as regularly choosing high fat, high sugar, high salt or low fibre foods.
  • High blood pressure.
  • High blood cholesterol.
  • Cigarette smoking.

The aim of Diabetes treatment is to maintain blood glucose levels within the normal range. This will help prevent possible long-term problems that can affect the heart, blood vessels, eyes, kidneys and nerves.  Healthy eating, achieving and maintaining a healthy weight with a TLC-Program and doing regular physical activity are also important and sometimes tablets and then insulin may also be needed.

For further information on how to reach and maintain a healthy weight and reduce your risks of developing Diabetes Type 2 contact TLC at or

*These answers provide general information endorsed by our experts at time of publication. They are not intended to take the place of medical advice. Please seek advice from a qualified health care professional.


Are you an Emotional Eater?

In a nutshell, emotional eating is eating for another reason than because you’re hungry. If you overeat often, chances are that food has become your drug of choice, as well as your body’s programmed response to factors such as stress, loneliness, boredom, or sadness. Rather than dealing with a negative event or emotion in a solution-oriented manner, you may have learned to numb your problems with food. This can become such a habit that eating becomes an automatic response which we are barely aware of. Learning to eat mindfully is essential to changing this response.

You are an emotional eater if you answer yes to any of the following questions:

  • Do you ever eat without realising you’re even doing it?
  • Do you often feel guilty or ashamed after eating?
  • Do you often eat alone or at odd locations, such as parked in your car outside your own house?
  • After an unpleasant experience, such as an argument, do you eat even if you aren’t feeling hungry?
  • Do you crave specific foods when you’re upset, such as always desiring chocolate when you feel depressed?
  • Do you feel the urge to eat in response to outside cues like seeing food advertised on television?
  • Do you eat because you feel there’s nothing else to do?
  • Does eating make you feel better when you’re down or less focused on problems when you’re worried about something?

The good news is that a recent research study demonstrated that 85 percent of emotion-based eating was reduced in participants when they learned how to respond to negative emotions with a positive attitude and solutions.

Also, often emotional eaters are able to control these negative patterns while being guided by a structured eating regime (like the TLC-Program).

Need help?  Contact a TLC-Wellbeing Coach at or

*These opinions and answers provide general information endorsed by our experts at time of publication. They are not intended to take the place of medical advice. Please seek advice from a qualified health care professional.


Are you addicted to Carbohydrates?

Are you tired of:

  • Constantly feeling tired,
  • Always feeling bloated,
  • “Yo-yo” dieting and feeling despondent (like a failure) after “failing” yet another diet?

Being overweight is very seldom the result of just simply over-eating! People who over-eat are not always overweight! Weight is not determined necessarily by HOW much we eat, but by WHAT our bodies do with WHAT we eat! So it really “comes down” to a balance or, imbalance in your body chemistry…your Metabolism within your Endocrine System!

This imbalance is often characterised by most or all of the following symptoms:

  • Hunger and cravings,
  • Bloating,
  • Water retention,
  • Tiredness and lack of energy,
  • Rapid weight-gain,
  • Mood swings, irritability, and
  • Anxiety.

Scientists have been talking about ‘”food addiction” as far back as 1947.

And, Carbohydrates are the major cause! They are essentially sugar and starches contained in fruits, fruit juices, table sugars, breads, cereals, rice and pasta. In fact, ingredients in most “Junk” and “Convenience” Foods today!

How do they affect your body? When you eat Carbohydrates, your body releases Insulin. Insulin works in conjunction with another very important brain chemical, Serotonin. This is often called the “feel good” hormone as it triggers a sense of satisfaction and contentment (if released properly). Serotonin is released normally in the body when Insulin levels drop, triggering the feeling of “satisfaction” (and no need for more food!).

When do things go wrong? With what is now called: Insulin or Carbohydrate Sensitivity: Your body releases excessive amounts of Insulin in response to Carbohydrate intake. This release of Insulin interferes with your body’s normal “chemical” communication and responses. Your body reacts incorrectly and does not absorb Glucose (Carbohydrates) into the cells properly. This leaves too much Insulin still in the blood and as a result your body does not release enough Serotonin. The result is that you do not feel satisfied and still experience cravings and hunger (Insulin triggers hunger) even after eating a meal. This often leads to the consumption of even more Carbohydrates in an attempt to satisfy cravings (resulting in even greater Insulin release!). The presence of excess Insulin also leads to your body perceiving “starvation”, as the proper cycle of burning food was not completed. This results in your body storing food as FAT…with weight gain and all the other side-effects!

TLC-Programs correct these chemical (Metabolic) imbalances, eliminate these side-effects, and “teach” the body to cope with carbohydrates more efficiently… Resulting in rapid, safe fat-loss & over 300 other wellbeing benefits!

*These answers provide general information endorsed by our experts at time of publication. They are not intended to take the place of medical advice. Please seek advice from a qualified health care professional.

For further information go to:


BBQ Chicken Kebabs with a Radish, Orange & Watercress Salad

Enjoy the flavours of this great combination!

BBQ Chicken Kebabs


  • Cubed Chicken Breasts (allowance)
  • Salt to taste
  • Pinch of Cayenne Pepper


  1. Skewer chicken
  2. Season with cayenne pepper and salt to taste
  3. Barbecue or grill till done

Radish, Orange & Watercress Salad


  • Fresh Water Cress (allowance)
  • Sliced Radish (allowance)
  • Fresh Orange segments (allowance)
  • Sliced Spring Onion (allowance)


  1. Mix all ingredients together
  2. Serve

This is a Phase 2 TLC-Recipe.

For further information contact the TLC-Chef at


Did you know that stress can affect your weight?

Feeling stressed is when you feel that the demands that are being made on you are greater than your ability to cope, and stress affects us in many ways. When we feel under stress, our body kicks into high gear to deal with the threat. Our heartbeat, breathing rate and blood pressure all go up and the longer we feel stressed, the greater the demand on our body.

Stress affects our emotions (anxiety, depression, tension, anger), the way we think (poor concentration, forgetfulness, indecisiveness, hopelessness), and our behaviours (increased drinking and smoking, insomnia, accident prone, nervousness, weight problems). In terms of controlling your weight, it is important to stick to your eating plan and not skip any meals, as your body needs the energy to cope. Also try to fit in some daily activity and exercise.

You should also try these nutritional tips to help with your stress:

  • Eat a clove or two of garlic per day
  • Snack on almonds and pumpkin seeds
  • Eat more salmon
  • Avoid bread (especially white)
  • Reduce your salt intake
  • Cut down on coffee, and
  • Increase your vitamin C intake with fruit and vegetables.

To find out more about how a TLC-Program assists people with high stress levels contact:  0861 000 852 or view our website:

*These answers provide general information endorsed by our experts at time of publication. They are not intended to take the place of medical advice. Please seek advice from a qualified health care professional.


Add delicious side dishes to your protein!

Grilled Mediterranean VegetablesDid you know that making your meals different/interesting can motivate you to keep going while doing your TLC-Program.

No one wants to eat the same thing each day.

Chickpea and Spinach Salad

Here are some side dish ideas to ADD to your protein choices.

So grilled chicken, steamed fish etc can now be more delicious when you add a tasty side dish.

White Asparagus with a Mustard Seed Vinaigrette

White Asparagus with a Mustard Seed Vinaigrette

It takes just a little effort, so go on try them.

(All recipes for these side dishes are in the TLC-Well-Log):

  • Chickpea and Spinach Salad … delicious with chicken or fish
  • Grilled Mediterranean vegetables … great with Calamari
  • White Asparagus with a Mustard Vinaigrette … add to grilled Kingklip
  • Chinese Cabbage and Vegetable Stew … just add steamed tofu at the end

Chinese Cabbage and Vegetable Stew

For these recipes and many more go to and log in to your TLC-Well-Log Membership – there you will have access to recipes and many other Online E-Tools to help you on your journey to wellbeing!

If you do not have a TLC-Well-Log Membership contact for further information.

TLC-Program information: or

Older posts «