Healthy Travel Tips

Planning a trip?

Well whether it is for business or pleasure indulgent dinners, unhealthy airport fare and the temptation of room service can quickly derail your healthy lifestyle.

These are TLC’s tried and tested tips to help you make healthy choices:

Look for healthy options at the airport

Avoid packaged and processed snacks. Raw, unsalted nuts and fruits available from food vendors are not only portable but high in fiber, to keep you satisfied longer between meals.

Plan ahead – look for self-catered apartments for longer trips

If you’re going to be traveling for more than 2-3 days, consider booking a self-catered apartment.  Even if the conference or event you’re travelling for provides catering, home-cooked food tends to be healthier than mass-produced meals.

Stock the mini bar

Get a room with a mini-fridge. Having somewhere to store whatever you picked up at the deli or supermarket is invaluable. Or if you want to stick to your normal diet hotel staff are usually happy to empty the fridge before you arrive and then help you stock up on the basics.  If you want to you could even pack your scale and weigh most of your own meals.

Eating at restaurants

When eating at a restaurant keep it simple – choose a salad with protein like grilled chicken or grilled fish and roasted vegetables and always ask for sauces and dressings on the side so that you are not tempted to eat them with your meal.

Always ask your server to grill and steam things instead of frying.

Avoid skipping meals

It’s no surprise that we all must overcome the temptation to skip a meal when we have busy schedule – this is especially so when we’re traveling. However, it’s important to keep in mind that the consequences of doing this can have on your health are numerous, ranging from poor concentration to hypoglycemia. Skipping breakfast, for example, can leave you lethargic and feeling unable to focus all day long.

Most hotels offer packed breakfasts now so you can still enjoy some of the buffet treats on the go. You can also take pre-packed micro-lunches with you (three small meals, rather than one big lunch), which will help avoid hunger pangs, indigestion, and the temptation to overeat.

Exercise Portion Control

Try to stay as close as possible to the TLC portion sizes that you are familiar with.  It may not always be possible to weigh your food so it is very important to ensure you stay within the TLC portion guidelines as far as possible.

Say NO to treats

Avoid indulging in the treats that are being passed around, like cookies, cake and sweets.  Rather pack a few snack bags in the morning and keep those with you.  These can include sliced apple, nuts, cracker etc.

Don’t forget your TLC Supplements

Invest in a box of TLC-Turbo Boost before your trip (you can buy them at

Although they are not an alternative to a healthy diet, they go a long way in ensuring that you do not experience any deficiencies and remain energetic.

Stay away from Alcohol

Just like its a no-no on your TLC-Program – staying away from alcohol when you travel will help you stay on track.

Stay hydrated

Drinking enough water keeps your stomach full and reduces hunger. Staying hydrated is very important especially while flying.

Exercise is also important

It is important to remember how critical daily exercise is for your health. Even fitting in 15 minutes in the morning and 15 minutes at night will make a difference in your energy level and waistline.

Don’t get overwhelmed, take time to relax, enjoy and have fun.

For assistance and information on the TLC-Program please go to


Make a new TLC Lifestyle a habit!

You have decided to purchase the TLC-Program to make that resolution… good health, slimmer body, more energy… come true. Now you want to make sure this Program and new lifestyle becomes a habit. Because once the guidelines in the TLC-Program are a habit, you have won the battle!

Here are some tips for creating new habits and making them stick:

  • Commit to Thirty Days – Three to four weeks is all the time you need to make a habit automatic. If you can make it through the initial conditioning phase, it becomes much easier to sustain. A month is a good block of time to commit to a change since it easily fits in your calendar. Once you have been on the TLC-Program without deviation for 30 days, it becomes much easier; as the habits are already
  • Make it Daily – Consistency is critical if you want to make a habit stick. If you want to eat healthy, do it every day. Activities you do once every few days are trickier to lock in as habits. Following a TLC-Program helps with creating good habits because you have to follow it every day; there is no room for deviation.
  • Start Simple – Don’t try to completely change your life in one day. It is easy to get over-motivated and take on too much. That is why the Detox Phase on the TLC-Program is such a good way to start
  • Remind Yourself – Around two weeks into your commitment it can be easy to forget. Place reminders to execute your habit each day or you might miss a few days. If you miss time it defeats the purpose of setting a habit to begin with. Going for a weigh-in could be a good reminder of why you started this journey. Looking at old ‘fat’ pictures can remind you why you must remain committed.
  • Get a Buddy – Find someone who will go along with you and keep you motivated if you feel like quitting. If you are following the TLC-Program with a friend, you can motivate and monitor each other not to deviate.
  • Replace Lost Needs - If you are giving up something in your habit, make sure you are adequately replacing any needs you’ve lost. If grabbing a sweet snack helped you combat a bad mood, find something else to fill that need, i.e. dancing to a favourite song, cycling, walking in the park, or a new hobby that brings you joy.
  • Be Imperfect – Don’t expect all your attempts to change habits to be successful immediately. Try your best, but if there are a few bumps along the way. Do not use that as an excuse to quit altogether!
  • Use “But” – A great technique for changing bad thought patterns, is to interrupt the ‘bad’ thought with the word “but”.  “I’m battling to drink all my water for the day, but, if I work at it I will get better.”
  • Remove Temptation - Restructure your environment so it won’t tempt you in the first thirty days. Remove junk food from your house; avoid social events that will lead to temptation. Once the habit is formed, it will be easier to avoid temptation.
  • Associate With Role Models - Spend more time with people who model the habits you want to mirror. A recent study found that having an obese friend indicated you were more likely to become fat. You become what you spend time around. Having a friend with you on the TLC-Program is a good way to ensure this, as you can avoid temptation together.
  • Swish – (A technique from NLP- Neuro-linguistic programming). Visualize yourself performing the bad habit. Next visualize yourself pushing aside the bad habit and performing an alternative. Finally, end that sequence with an image of yourself in a highly positive state. See yourself picking up a sweet, see yourself putting it down and snapping your fingers, finally visualize yourself running and breathing free. Do it a few times until you automatically go through the pattern before executing the old habit.
  • Write it down – A piece of paper with a resolution on it isn’t that important. Writing that resolution is. Writing makes your ideas more clear and focuses you on your end result. For example; writing down; I will fit into my smaller jeans within 30 days will focus you on that good outcome.
  • Know the Benefits - Familiarize yourself with the benefits of making a change. Notice any changes in energy levels after you start your TLC-Program Notice how much better you feel, how even small changes improve your life and attitude.
  • Know the Pain – You should also be aware of the consequences of not following through on your new habit. Exposing yourself to realistic information about the downsides of not making a change will give you added motivation. Remind yourself that if you do not complete your TLC-Program you will continue to feel overweight and unhealthy.
  • Do it For Yourself - Don’t worry about all the things you “should” have as habits. Instead tool your habits towards your goals and the things that motivate you. Weak guilt and empty resolutions aren’t enough. You want to be healthy and feel good about yourself. Make it Happen!

Contact us today for a Free Assessment at or email


TLC-Bytes … Food should come with a warning label

Yes, you read correctly!
Food should come with a warning label…can kill if used incorrectly and in excess!

Food is the number one cause of illness across the world. Improper food is accountable for more deaths (due to cancer, diabetes, and heart attacks) than World War 1 and 2 combined. If food is not toxic, what is?

Of course we cannot avoid food altogether, our bodies need nutrition. However, you should change your mind-set about food right now and only eat exactly what your body needs to survive and thrive. We need food only … to produce energy, stimulate growth, and maintain life.

More than that and you can start doing harm.

And the problem is not just in the volume of food we consume. Most people’s general daily food intake is loaded with additives, preservatives and other chemicals. There are over 14,000 man-made chemicals added to our food supply today.

What is the solution? Follow a structured Lifestyle Program such as the TLC-Program that clearly indicates what your body needs every day and helps you to start living a healthier more organic lifestyle. Use the TLC-Program to detoxify the body and balance your body, and you will have retrained your body and learnt new healthy habits for a longer healthier life.

Look out for our series of TLC-Bytes over the coming week addressing  Toxic Food to Avoid!
This series will highlight some of the toxins in your food.

E More for


TLC-Bytes … Obesity a Pain in the Back?

People who are overweight often are at greater risk for back pain, joint pain and muscle strain than those who are not obese. Overweight and obese adults are also at significantly increased risk for lumbar spine disc degeneration, a potential cause of low back pain, researchers say.

Research indicates a higher body-mass index (BMI) increase reports of low back pain. This type of pain can affect physical and mental well-being, limit mobility, reduce quality of life and is associated with substantial financial costs for both the patient and the health care system.

As people gain weight, disc degeneration may begin to occur due to physical loading on the disc, the study authors suggested. In addition, fat cells may play a role by causing chronic low-grade inflammation, they noted.

“Our research confirms that with elevated BMI there is a significant increase in the extent and global severity of disc degeneration. In fact, end-stage disc degeneration with narrowing of the disc space was more pronounced in obese individuals,” Dr. Dino Samartzis, of the University of Hong Kong, said in a journal news release.

Losing weight reduces the risk of disc degeneration and back pain, and improves mobility.

So if you would like to lose weight, improve wellbeing and get rid of those aches and pains then contact TLC for a FREE ASSESSMENT and for more information about the TLC-Program:


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.


Chickpea and Vegetable Shirataki Noodle Stir Fry

You can include Shirataki Noodles on
Phase 2 of your TLC-Program!

Give this new recipe a try.  It is a side dish so you can add your choice of protein.  It is great with grilled chicken or steamed fish … Here’s a quick and easy guide to get you comfortable with adding these noodles to your meals (recipe is at the bottom of the post):

Remove the noodles (we used Shirataki Fettucine) from the packet (they are packed in water and already cooked) and place in a colander.
Now rinse the noodles in cold water.  Run it under the tap for a while so that it is rinsed really well.

It is best, we think,  to let the noodles soak while you are preparing the rest of the dish.
So fill the sink with water, pop the colander with the noodles in it, and leave it to soak.

Heat the oil in a heavy bottom pan.  Add chopped onions and saute till translucent (soft).

Now add diced red peppers.  Fry for a few minutes.

Sprinkle over all the spices and  cook for a few minutes.

Now add the Chickpeas, stir for a minute or two.

Add the Soy Sauce and Hoisin Sauce and then stir.
You don’t have to add the Hoisin Sauce if you do not have it handy, it is just as good with just the Soy Sauce.

Remove the noodles from the cold water.  Give it one more rinse and then soak for a minute in hot water (we used hot tap water, not boiled).
Then add the noodles to the pan and stir till it is mixed with the rest of the ingredient.  Turn the heat down and keep stirring.

Now add in roughly chopped raw baby spinach.

Give it a good stir until the spinach just wilts – don’t over cook !

Plate it up and its ready to enjoy.  Remember to add steamed fish or other protein of your choice.

Chickpea and Vegetable Shirataki Noodle Stir Fry


Shirataki Fettucine Noodles (allowance)
Chopped Onion (allowance)
Diced Red Pepper (allowance)
Chick peas (allowance)
Baby Spinach roughly chopped (allowance)
½ teaspoon Cumin powder
½ teaspoon Garlic powder
¼ teaspoon Coriander powder
A sprinkle of dried Chilli flakes (to taste)
Salt and Pepper to taste
1 teaspoon Soy Sauce (allowance)
2 teaspoons Hoisin Sauce – optional (allowance)

Follow the method above.

Some very important notes:

100g cooked  Shirataki Noodles replaces 1 carb portion (during Phase 2)
Hoisin Sauce is restricted to 2 teaspoons and can be used a maximum of 3 times per week.
Ensure that you follow all other allowances (ingredients) based on your unique TLC-Phase 2 prescription.

Shirataki Noodles are available to purchase at selected TLC-Retailers or at the TLC-Online Shop:

Recipe produced by the TLC-Test Kitchen
Any questions contact the TLC-Chef at


Tips for making your New Year weight-loss resolutions a reality!

Are you determined to reach your weight loss goals this year?

If you are ready to choose healthy habits and weight loss and wellbeing as your resolutions for 2012 then TLC-For Weight-Loss Wellbeing will support and help you achieve all your goals!

Here are some tips to get you started:

  • Write down your goals. Know why you want to lose weight and change your wellbeing.  Write down all the reasons why you want to embark on this journey.  Once you have put serious thought to the list you can start to set your goals.  To do lists are extremely important and will help you with planning and goal setting.  Write them down and put them in a place you will constantly see them … like on the fridge door.  Remember to set realistic goals … get some help – your weight-loss coach will help you with this.
  • Set a start date. Decide when you are going to start and then make arrangements.  Contact the nearest TLC-Centre and book a free assessment.  Once you have done this you will be well prepared to start and achieve your goals.  Don’t procrastinate … you are ready now, so do it!
  • Take a photograph. Take a before photograph and keep it in your TLC-Program Book – this will be a constant reminder of why you need this important change!
  • Write everything down. From today, keep a food diary and record all your intake, yes this includes “cheats”!
  • Remove temptation. Get rid of all the unhealthy food in your pantry and replace it with healthy “legal” foods.
  • Drink your Water. Drink 2 to 3 litres of water a day.  Drinking water will assist with detoxing the body, releasing fat and keeping you hydrated.
  • Enlist your friends and family. You will need your friends and family on your side, so tell them your goals so they can support you or ask them to join you!
  • Exercise. Be realistic, start slow especially if you are unfit.  Start with 15 to 20 minutes a day … start by going for a walk, using the stairs instead of the lift or escalators.
  • Take baby steps. In the beginning it may be tough, take baby steps, one day at a time.  Don’t miss your weigh ins. Stick to the rules … it will be worth it!  Keep in contact with your TLC-Weight-loss Coach.
  • Accept that you may make mistakes. None of us are perfect, so if you have a bad day, move on and try harder the next day!

Ready to take the first step? Go to our website to book a free Assessment.


Festive Greetings from TLC

We’d like to wish you all a happy festive season!
The “Elves” at TLC will be taking a short break from the 16th December 2017 to the 7th January 2018.

If you would like some information please leave a message for us on the ”Contact Us” page on and we will get back to you as soon as we reopen.

For details on your nearest TLC-Centre please go to our Website and click on TLC-Near You … this will take you to our directory.

To view the TLC-Festive Season Tips go to:


Tips to prevent holiday stress

Already stressed out just thinking about the festive season?

Here’s some quick tips to help you cope:

  • Plan ahead. Do not leave everything to the last minute! Make sure you do start planning in the weeks leading up to Christmas – presents, provisions and what to do at New Year.
  • Remember to have some fun along the way. Do things you enjoy doing and include members of your family too.
  • Eat healthily. Don’t let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt. Have a healthy snack before holiday parties so that you don’t go overboard on sweets, cheese or drinks. Continue to get plenty of sleep and physical activity.  Make sure you don’t skip meals – stay on your TLC-Program leading up to the New Year.  Or if you have completed your TLC-Program remember to always follow the TLC-Phase 4 Program Lifestyle Guidelines and maintain a healthy diet.
  • Exercise regularly.
  • Approach Christmas with a positive outlook – don’t let yourself think it will be a nightmare, focus on the best things about the festive period instead. That positivity will communicate itself to others around you.
  • Take a breather. Don’t underestimate the value of ‘me’ time – take a bit of time just to relax, unwind and indulge yourself for a few minutes during the day.  Better yet, get family and friends to help you prepare for the festivities.
  • Be realistic. The holidays don’t have to be perfect, just enjoyable.
  • Set aside differences. Accept family members and friends as they are, even if they do not live up to your expectations.
  • Stick to a budget. Before you rush off to do shopping for gifts, food and drinks, sit down and work out a budget.  Know what you want/can spend and stick to this budget.
  • Say no. Saying yes when you want to say no can leave you overwhelmed and stressed, not to mention resentful.  You don’t have to accept every invitation.  Plan what you can cope with.
  • Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad, depressed and anxious.  If you are plagued by physical complaints, are unable to sleep, feel irritable and hopeless, and are unable to face routine chores and these feelings last for a long period of time, then you should talk to your doctor or a mental health professional.

*These answers provide general information endorsed by our experts at time of publication. They are not intended to take the place of medical advice.

For further information on achieving a healthy body weight and improving your general wellbeing view this website: or


Weightloss and Loose Skin

You should feel wonderful! You have had to get a whole new wardrobe because you shrunk four sizes! You have new energy and a new enthusiasm for life!

Yet… you are not happy with how you look, because… you have loose hanging skin!

If you’ve lost weight recently, you may have noticed that you have loose skin hanging around. Whether it is flaps under your arms, or a hanging pouch around your stomach, loose skin can be an embarrassing issue.  This happens with any diet where a lot of weight is lost. If you think about it, this is just a logical occurrence. All that stretched skin is no longer padded with all the layers of fat! So it is vital to remember:

It was not the weight-loss that damaged or stretched the skin…  it was the excess fat and weight gain!!

Now you have lost the weight, you are at least healthier! But the stretched skin still remains!  But there is some good news…stretched and damaged skin is not usually permanent. However, it can take a while for the skin to catch up and contract, in some cases, for instance where the person was previously severely obese, it can take up to two years!

The good news with the TLC-Program is that skin generally recovers much quicker and more effectively than with any other fatloss program. This is due to the human Growth Hormone that improves the elasticity of the skin.

However, there are several factors that can affect how quickly, and to what extent, your skin recovers after being so ‘abused’ with excess fat. If you are older, have poor nutrition, aren’t hydrated, have excessive sun exposure or smoke, you will have decreased elasticity, and recovery of damaged skin will be slower.

Why does the Skin Get Loose: Skin is an elastic living tissue that stretches as we move and grow (or shrink). It’s not one big piece of rubber that covers your body, but an actual organ. The human integumentary system (skin) is also not a passive layer of tissue that remains stretched out like an empty plastic bag after losing large amounts of bodyweight. Skin is a living organ, actively adapting to the body’s internal and external environments.

However, there are limitations: “There is an inherent elasticity in everyone’s skin, but once you get to a certain size, the elasticity decreases,” explains Jason Spector, M.D., assistant professor of plastic surgery at Weill Medical College of Cornell University.

What are the biggest factors that determine skin elasticity?
The two biggest factors that determine skin elasticity are age and genetics. And unfortunately, both are out of our control!

What can you do?
As you lose weight and loose skin begins to appear, don’t panic! Your skin will slowly return to a shape that fits your new body. But that process can take up to two years, so here are steps you can take to make your skin tighten faster:

  • Only lose weight with a proven Program such as the TLC-Program that triggers the correct hormones in the body to improve elasticity of the skin
  • Maintain a lower fat diet and eat lean proteins to help minimize the extra skin, even after you’ve lost the weight. (as per the TLC-Program and TLC-Lifestyle guidelines)
  • Hydration is essential. Water is a crucial component of maintaining skin elasticity. That means drinking plenty of water [64 ounces or eight cups per day].
  • Eat lots of water-rich foods such as fruits and vegetables
  • Eat Protein Two ingredients that keep skin plump and elastic are collagen and elastin, and the protein to help form these is found in cottage cheese, milk, legumes, tofu, beans, seeds, nuts and fish. The oils in these foods will also help with skin elasticity.
  • Care for Your Skin Avoid harsh detergents like sulfates in soaps, shampoos and dishwashing liquids. Limit sun exposure, stay away from tanning booths, and limit exposure to hot and chlorinated water, since all of these elements decrease elasticity.
  • Exercise: Exercise will not tone the skin. However, by adding muscle, you can form a tight layer under the skin. That can improve how the skin looks, and take away some of the sag effect.

Plan of Action:

  • Purchase a TLC-Program.
  • Carry a water bottle around with you all day.
  • Keep your skin moisturized with inexpensive lotion and water
  • Exercise for muscle tone

Do You Need Surgery?

Skin can only be stretched so far before it loses some of its innate ability to snap back. If you’ve had a 9-month pregnancy, then you can tighten your loose skin. In contrast, if you’ve carried 50-100 extra pounds on your body for a long time, you might need to resort to plastic surgery and stapling to tighten loose skin. As mentioned earlier, elasticity of your skin will naturally decrease with age. Although you have control over staying properly hydrated, eating the right foods and caring for your skin, you simply have no control over your age! So rather than letting age stress you out, you should focus on the things over which you do have control — like exercising and eating right — and you’ll find that you always look better than your peers. And feel great! Surgery is an expensive, drastic intervention that should only be considered in extreme cases.

Can all this extra skin be healthy?

Look at the alternative? It is far better to have extra skin than the alternative – extra weight. Sagging skin puts much less stress on your heart and metabolic system than fat.

To find out more about the benefits of a TLC-Program go to or contact the TLC-Call Centre for more information:  0861 000 852 or +27 31 767 4244

Written by: SE More

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