Continued Commitment

A Guide To Healthy Everyday Living

Continued Commitment

The Rules

  • Indulge in alcohol sparingly
  • Water (minimum 8 cups per day)
  • Supplementation (based on your weight management goals)
  • Exercise (3-6 days per week)
  • No refined starches

The 4-7 Day Detox plan is recommended before starting any TLS Program

Resources for the Program
DOWNLOAD MENU PLAN
DOWNLOAD RECIPE BOOKLET

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 are looking for a plan with flexibility, allowing the occasional indulgence.

A Day on Continued Commitment:

Below is an example of some of the foods you can eat. Drink at least 8 glasses (1 cup each) of water daily, and supplement based on your weight management goals.

Breakfast
Breakfast
1 serving of protein
2-4 servings of vegetables
1 serving of whole grain
AM Snack
AM Snack

1 serving of snack protein

1 serving of fruit

1 serving of dairy

Lunch
Lunch
1 serving of protein
2-4 servings of vegetables
1 serving of fruit
1 serving of good fat
PM Snack
PM Snack

1 serving of snack protein

1 serving of dairy

Dinner
Dinner

1 serving of protein

2-4 servings of vegetables

1 serving of starch

1 serving of good fat

1 serving of whole grain

Water
Water

Eight (1 cup) Glasses Daily

Meet our Family of Supplements

The products in your plan will be customized to suit your needs.

Supplements
TLS ACTS Adrenal, Cortisol, Thyroid & Stress Support Formula

Reduce the symptoms of stress

TLS Nutrition Shakes

A healthy meal replacement shake

TLS Fat Metabolizer with Chromium and Tonalin CLA

Support for healthy glucose metabolism and more

*Consult your health care provider before starting any weight management or exercise program. These products are not intended to diagnose, treat, cure, or prevent any disease.

Continued Commitment Power Foods

Breakfast: 1 serving of protein, 2-4 servings of vegetables, 1 serving of whole grain

AM Snack: 1 serving of snack protein, 1 serving of fruit, 1 serving of dairy

Lunch: 1 serving of protein, 2-4 servings of vegetables, 1 serving of fruit, 1 serving of good fat

PM Snack: 1 serving of snack protein, 1 serving of dairy

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

Water: Eight (1 cup) Glasses Daily

Vegetables

6-12 Servings Per Day

1 Serving: 1-2 cups, unless otherwise noted

  • Alfalfa sprouts
  • Artichokes
  • Arugula
  • Asparagus
  • Bean sprouts
  • Beets
  • Bell peppers
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage (red or white)
  • Carrots
  • Cauliflower
  • Celery
  • Chard
  • Collard greens
  • Cucumber
  • Dandelion greens
  • Edamame
  • Eggplant
  • Endive
  • Ginger
  • Green beans
  • Green peas
  • Greens (beet, collard, dandelion, kale, mustard,
  • turnip)
  • Hot peppers
  • Jerusalem artichokes
  • Jicama
  • Kohlrabi
  • Leeks
  • Lettuce (any)
  • Malanga
  • Mushrooms
  • Okra
  • Olives
  • Onions
  • Parsley
  • Pimientos
  • Radicchio
  • Radishes
  • Rhubarb
  • Rutabaga
  • Salsa
  • Sauerkraut
  • Scallions
  • Snow peas (no sugar)
  • Spinach
  • Squash leaves
  • Stir-fry vegetables (no sauce)
  • Taro root, 1/4 cup
  • Tomatoes (fresh)
  • Tomato juice (no salt), 1/2 cup
  • Tomato paste, 2 tbsp.
  • Tomato sauce, 1/2 cup
  • Vegetable juice (no salt), 1/2 cup
  • Vegetable soup (low-fat), 1/2 cup
  • Water chestnuts
  • Watercress
  • Zucchini

Proteins

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 – 227g (6-8 oz) with breakfast, lunch & dinner; 57 – 85 g (2-3 oz) with snacks

  • Canned tuna, salmon or sardines (packed in water)
  • Chicken or turkey (without skin)
  • Eggs or egg whites
  • Fresh fish (salmon, tuna, sardines, flounder, snapper, trout, etc.)
  • Lean veal
  • Red meat (limited to 1-2 servings per week) (beef, pork, lamb, buffalo or venison)
  • Seafood (shrimp, scallops, clams, lobster, calamari, squid, octopus, mussels, etc.)
  • Tempeh
  • TLS® Nutrition Shake
  • TLS® Whey Protein Shake
  • Tofu
  • TVP (texturized vegetable protein)
  • Veggie or garden burger

Whole Grains

2 servings per day

1 Serving: 1/2 Cup

  • All-bran cereal
  • Barley (pearled or hulled)
  • Bean thread (Chinese noodles)
  • Buckwheat (kasha, groats)
  • Buckwheat (or other whole grain) noodles
  • Bulgur wheat
  • Couscous
  • Egg noodles
  • Hominy
  • Muesli or granola, no added sugar
  • Oatmeal (rolled or steel-cut)
  • Pasta (whole grain, protein enriched)
  • Quinoa
  • Rice (authentic basmati, brown)
  • Rye
  • Sprouted grain bread

Dairy

2 servings per day

Those on a dairy-free diet may omit

  • Low-fat milk
  • Soy or rice milk (1% fat or low-fat)
  • Low-fat cheese
  • Plain Greek yogurt
  • Low-fat soy cheese
  • Low-fat soy yogurt
  • Low-fat yogurt
  • Low-fat creamer
  • Low-fat sour cream

Good fats

2 servings per day

1 Serving: 1 Tablespoon

  • Oils (olive, avocado, coconut, etc.)
  • Avocado, 1/2 medium
  • Nuts & seeds

Fruits

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), 3/4 cup
  • Cantaloupe
  • Casaba melon
  • Cherries, 12 large
  • Currants, 3 tbsp.
  • Dates (fresh), 2
  • Figs (fresh), 2
  • Gooseberries, 3/4 cup
  • Grapefruit
  • Grapes
  • Guava
  • Honeydew melon
  • Jackfruit
  • Kiwifruit
  • Kumquats, 4 medium
  • Lemon
  • Lime
  • Loganberries, 3/4 cup
  • Loquats
  • Lychees, 7
  • Mandarin orange
  • Melon balls
  • Mulberries, 3/4 cup
  • Nectarine
  • Orange
  • Papaya, 1/2 medium
  • Passion fruit
  • Peach
  • Pear
  • Pineapple, 1/2 cup
  • Plum
  • Pomegranate, 1/2 small
  • Raisins, 2 tbsp.
  • Sharon fruit
  • Starfruit
  • Tangelo
  • Tangerine

Starches

1-2 Servings Per Day

1 Serving: 1/2 Cup

  • Baked beans (no sugar added)
  • Beans (red, black, garbanzo, lima, mung, pinto, soy, black-eyed, fat-free refried)
  • Winter squash (acorn, butternut, spaghetti)
  • Yam/sweet potato (boiled, steamed, baked)
  • Yellow squash
  • Lentils
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