Continued Commitment

A guide to healthy, everyday living at your target weight

Breakfast
Breakfast

Veggie egg scramble

A.M. Snack
A.M. Snack

Chocolate coconut shake

Lunch
Lunch

Chicken salad squash boats

P.M. Snack
P.M. Snack

Peanut butter apple-cinnamon wedges

Dinner
Dinner

Baked pork loin and grilled veggies

Water
Water

Eight (250 ml) glasses daily

Why it's for you

You’re at a healthy weight and are looking to maintain a healthy lifestyle. You want to focus on maintaining optimal body composition but looking for a plan with flexibility, allowing the occasional indulgence.

A Day on Continued Commitment:

On the left are examples of some of the foods you can eat.

MEET OUR FAMILY OF PRODUCTS
The products in your program will be customised to meet your needs.
Supplements

Isotonix® Multivitamin:

  • Contains 100% or more of the daily value of many essential vitamins and minerals
  • Supports metabolism and conversion of food into energy, thyroid function, adrenal functions, and hormones
  • Assists in the maintenance or improvement of general well-being

Isotonix® Isochrome:

  • Supports healthy blood sugar functions
  • Help to maintain cardiovascular health
  • Promotes muscle health and strength

TLS® Nutrition Shakes:

  • Healthy meal replacement
  • Includes 24 vitamins, minerals and essential nutrients, including eight B vitamins, and also antioxidants vitamin C and E for protection from free-radical damage
  • Contains 10-11 grams of dietary fibre and 18 grams of high-quality soy protein to handle your hunger

Isotonix® OPC-3:

  • May assist in the maintenance of healthy cholesterol and blood sugar levels in healthy individuals
  • Demonstrates anti-inflammatory activity
  • Contains antioxidants that protect the cells and tissues fromdamages by free radicals

All recipes are found on au.tlsslim.com

**If symptoms persist, seek the advice of a healthcare professional. Pycnogenol® is a registered trademark of Horphag Research Ltd., and is protected by US Patent Numbers 4,698,360; 5,720,956 and 6,372,266.  *This product is not intended to diagnose, treat, cure or prevent any disease. 

Continued Commitment Power Foods

Breakfast: 1 serving of protein, 2 servings of vegetables, 1 serving of whole grain

A.M. Snack: 1 serving snack protein and/or 1 serving dairy, 1 serving of fruit

Lunch: 1 serving of protein, 2 servings of vegetables, 1 serving of fruit, 1 serving of good fat

P.M. Snack: 1 serving of protein

Dinner: 1 serving of protein, 2-4 servings of vegetables, 1 serving of starch, 1 serving of good fat

Vegetables

6-9 servings per day


1 Serving: 1/2–1 cup, all leafy greens 1 cup

Alfalfa sprouts
Artichokes
Arugula
Asparagus
Bean sprouts
Beets
Bell peppers
Bok choy
Broccoli
Brussels sprouts
Cabbage (red or white)
Carrots
Cauliflower
Celery
Chard
Cucumber
Eggplant
Endive
Green beans
Green peas
Greens (beet, collard, dandelion, kale, mustard, turnip)
Jerusalem artichokes
Jicama
Kohlrabi
Leeks
Lettuce (any)
Mushrooms
Okra
Onions
Pimientos
Radicchio
Radishes
Rutabaga
Sauerkraut
Scallions
Snow peas
Spaghetti squash
Spinach
Stir-fry vegetables (no sauce)
Summer squash
Tomatoes (fresh)
Tomato juice (no salt), 1/2 cup
Tomato paste, 2 Tbsp
Tomato sauce (no sugar added), 1/2 cup
Vegetable juice (no salt), 1/2 cup
Water chestnuts
Watercress
Zucchini

Starches

1 serving per day


1 Serving: 1/2–1 cup

Acorn squash, 1/2 cup
Butternut squash, 1 cup
Kabocha, 1 cup
Purple potato, 1/2 of medium size
Quinoa, 1/2 cup
Sweet potato, 1/2 of medium size
Taro, 1/2 cup
Yam, 1/2 of medium size

Good fats

2–4 servings per day

Avocado, 1/2 medium
Coconut cream, 2–3 Tbsp
Nuts and seeds (reference TLS FAQ for serving sizes)
Oils (grapeseed, olive, avocado, coconut)
Olives (check serving size and watch for sodium content)

Fruit

2 servings per day


1 Serving: 1 medium fruit or 1 cup, unless otherwise noted

Apple
Apricots, 4 medium
Banana
Berries (blueberries,
  strawberries,
  raspberries,
  boysenberries,
  blackberries,
  gooseberries,
  loganberries,
  mulberries), 3/4 cup
Cantaloupe
Cherries, 12 large
Currants, 3 Tbsp
Dates (fresh), 2
Figs (fresh), 2
Grapefruit
Grapes
Guava
Honeydew melon
Jackfruit
Kiwifruit
Kumquats, 4 medium
Lemon
Lime
Loquats
Lychees, 7
Mandarin orange
Mango
Melon balls
Nectarine
Orange
Papaya, 1/2 medium
Passion fruit
Peach
Pear
Pineapple, 1/2 cup
Plum
Pomegranate, 1/2 small
Raisins, 2 Tbsp
Sharon fruit/Persimmon
Starfruit
Tangelo
Tangerine

Whole Grains

1 serving per day


1 Serving: 1/2 Cup

Amaranth
Barley (pearled or hulled)
Buckwheat (kasha, groats)
Farro
Kamut
Millet
Muesli or granola, no added sugar
Noodle (only black bean, lentil, edamame, arrowroot or mung bean noodle — see packaging for serving size)
Oatmeal (rolled or steel-cut)
Rice (authentic basmati, brown, wild and black)
Spelt
Sprouted grain bread

TLS-Approved Sweeteners

Stevia, monk fruit powder, yacon syrup

On occassion: local honey, high-quality agave or coconut sugar.

Protein

5-6 servings per day


1 serving (women): 113 – 170 g (4-6 oz) with breakfast, lunch & dinner; 57 – 85 g (2-3 oz) with snack

1 serving (men): 170-227 g/6-8 oz with breakfast, lunch and dinner; 57-85 g/2-3 oz with snacks

Chicken or turkey (without skin)
Eggs or egg whites
Fresh fish (salmon, tuna, cod, sardines, flounder, snapper, trout, etc.)
Red meat – limited to 1–2 servings per week (beef, pork, lamb, buffalo, veal, bison or venison)
Seafood (prawn, scallops, clams, lobster, calamari, squid, octopus, mussels, crab, etc.)
Canned tuna, salmon or sardines (packed in water)
TLS® Nutrition Shake
VEGETARIAN OPTIONS*
Beans (red, black garbanzo, lima, mung, pinto, soy, black-eyed)
Chia or hemp seeds (113g/4 oz)
Edamame
Nutritional yeast, 4 Tbsp
Organic non-GMO tempeh
Organic non-GMO tofu
Spirulina, 4 Tbsp
Veggie or garden burger (grain-free)
*Please download vegan and vegetarian handout for more information.

Dairy

1 serving per day


Those on a dairy-free diet may omit

Cheese (all)
Cottage cheese
Cream
Kefir
Milk
Plain yogurt
Plain Greek yogurt
Sour cream

*Organic or grass-fed is best. Serving sizes are found on package.

Other Rules:

Alcohol (limit to three drinks a week)
Water (minimum of 8 cups per day)
Supplementation (based on your Weight Management Profile recommendation or optimal wellness regimen)
No sugar
Exercise (3–6 days per week)

Be sure to have either a meal or snack within 30 minutes of your workout.