Therapeutic Lifestyle Changes Diet (TLC)
By: Bruce Brightman - LifeSource Vitamins
by the National Institutes of Health’s National Cholesterol Education Program,
the Therapeutic Lifestyle Changes Diet (TLC) is endorsed by the American Heart
Association as a heart-healthy regimen that can reduce the risk of
cardiovascular disease. The key is cutting back on
particularly saturated fat. Saturated fat (think fatty meat, whole-milk dairy,
and fried foods) bumps up bad cholesterol, which increases the risk of heart
attack and stroke. That, along with strictly limiting daily dietary cholesterol
intake and getting more fiber, can help people manage high cholesterol, often
does the TLC Diet work?
by choosing your target calorie level. If your only concern is lowering LDL,
the goal is 2,500 per day for men and 1,800 for women. Need to shed pounds,
too? Shoot for 1,600 (men) or 1,200 (women). Then cut saturated fat to less
than 7 percent of daily calories, which means eating less high-fat dairy, such
as butter, and ditching fatty meats like salami. And consume no more than 200
milligrams of dietary cholesterol a day—the amount in about 2 ounces of cheese.
If after six weeks your LDL cholesterol hasn’t dropped by about 8 to 10
percent, add plant sterols or Beta Sitosterols and also add 10 to 25
grams of soluble fiber each day. (Soluble fiber
and plant sterols help block the absorption of cholesterol from the digestive
tract, which helps lower LDL. Stanols and sterols are found in vegetable oils
and certain types of margarine, and are available as supplements, too.) On TLC, you’ll be
eating lots of fruits, vegetables, whole grains, low-fat or nonfat dairy
products, fish, and skin-off poultry. Exactly how you meet these guidelines is
up to you, though sample meal plans are available.
TLC Diet in a nutshell:
TLC diet does not primarily target weight-loss; instead, it is for
maintaining an ideal body weight and determining the ideal daily calorie
intake. TLC diet is based on a few basic guidelines as mentioned below:
- Intake of saturated fat should be kept below 7 percent
of the total calorie intake
- Daily cholesterol intake should be kept below 200
- Sodium intake must be limited to 2400 mg per day
- 25-35% of daily total calories should come from fat
- Calorie intake should be kept to a level needed for
maintaining healthy weight
- Physical activity must be maintained regularly along
with the diet, i.e. at least 30 minutes of exercise each day.
Each day, you’ll keep meat to a minimum (no
more than 5 ounces, and stick to
skinless chicken and turkey or fish); eat 2 to
3 servings of low-fat or nonfat dairy; enjoy fruits (up to 4 servings) and
vegetable (3 to 5); and have 6 to 11 servings of bread, cereal, rice, pasta, or
you lose weight?
TLC diet was designed to improve cholesterol levels, not for weight loss. But
research suggests that in general, low-fat diets tend to promote weight loss.
·In one study, 120 overweight people followed either the Atkins diet or the TLC diet for six months. At the end of that period, Atkins dieters
had lost an average of 31 pounds, compared with 20 for TLC dieters, according
to findings published in 2004 in the Annals of Internal Medicine. (If
you’re overweight, losing just 5 to 10 percent of your current weight can help
stave off some diseases.)
·In an analysis of 19 clinical trials, researchers found that participants
following low-fat diets lost significantly more weight than those in control
groups—typically about 7 additional pounds per year, according to findings
published in the International Journal of Obesity in 2000. On average,
reducing daily fat calories by 10 percent was associated with a loss of 6.3
pounds over six months.
it have cardiovascular benefits?
It reflects the medical community’s widely accepted definition of a heart
healthy diet. An eating pattern heavy on fruits, veggies, and whole grains but
light on saturated fat and salt is considered the best way to keep cholesterol
and blood pressure in check and heart disease at bay.
·In one study, 36 adults transitioned between two diets, which they followed
for 32 days each: a typical American diet (16 percent saturated fat and 180 mg.
of cholesterol) and the TLC diet (7 percent saturated fat and 75 mg. of
cholesterol). After making the shift to TLC, their LDL cholesterol decreased by
11 percent, according to findings published in the Journal of Lipid Research
·In a study published in the Journal of Atherosclerosis and Thrombosis
in 2007, 16 participants with high levels saw their total cholesterol drop from
254.8 milligrams per deciliter to 224.2 mg/dL after six months, andtheir LDL
dropped from 174 mg/dL to 143 mg/dL. In general, a 40-point drop in total
cholesterol leads to a 20 percent reduced risk of heart disease.
·In another study, 32 adults followed the TLC diet for nearly 8 months.
(They were given all their meals, making compliance easier than when going it
alone.) By study’s end, their LDL cholesterol had decreased by 18 percent,
according to findings published in Arteriosclerosis, Thrombosis, and
Vascular Biology in 1995. The response was slightly more profound in men
than women—though exactly why was unclear.
it prevent or control diabetes?
research has examined TLC’s effect on diabetes. But the Journal of
Atherosclerosis and Thrombosis study mentioned above found TLC
significantly lowered the fasting insulin levels of participants with high
cholesterol. That’s important because elevated insulin levels can predict
whether someone will develop type 2 diabetes. (The normal-cholesterol group
didn’t appreciably change their fasting insulin levels.) In general, most
experts consider an eating pattern like what TLC promotes to be the gold
standard of diabetes prevention—it emphasizes the right foods and discourages
the wrong ones.
there health risks?
indications of serious risks or side effects have surfaced. The TLC diet’s
eating pattern is safe for children and teens, too.
Here are the supplements:
Plant Sterols – Beta Sitosterol
Fiber - Phsyllium Husk Powder
Clear Fiber Powder
“We were never designed for the sedentary,
indoor, sleep-deprived, socially-isolated, fast-food-laden, frenetic pace of
- Stephen Ilardi, PhD
Across the industrialized modern world, clinical depression
has reached epidemic proportions, despite a staggering increase in the use of
antidepressant medication. In fact, researchers have identified a set of
illnesses that are pervasive across the Western world and yet rare among
aboriginal populations. Depression is now the single leading cause of
work-related disability for adults under 50. And yet there is strong evidence
that depression can be both prevented and treated through a set of
straightforward changes in lifestyle. Our research has demonstrated that TLC is
an effective treatment for depression, with over 70% of patients experiencing a
favorable response, as measured by symptom reduction of at least 50%.
Psychology, KU – University of Kansas
Lifestyle Changes as
Treatment for Mental Health Concerns, Depression, Anxiety
By Rick Nauert PhD Senior
Reviewed by John M. Grohol, Psy.D. on February 18, 2011
For years, health
professionals have advocated lifestyle changes in the form of diet, exercise
and stress reduction to lower the risk of heart disease, diabetes and other
New research shows that
lifestyle changes — such as getting more exercise, spending more time in nature
or helping others — can be as effective as drugs or counseling for many mental
A wide range of mental
health conditions, including depression and
can be treated with certain lifestyle changes as successfully as diseases such
as diabetes and obesity, according to Roger Walsh, M.D., PhD., of the
University of California, Irvine’s College of Medicine.
Walsh reviewed research on
the effects of what he calls “therapeutic lifestyle changes,” or TLCs,
including exercise, nutrition and diet, relationships, recreation, relaxation
and stress management, religious or spiritual involvement, spending time in
nature, and service to others.
Walsh reviewed research on
TLCs’ effectiveness and advantages, as well as the psychological costs of
spending too much time in front of the TV or computer screen, not getting
outdoors enough, and becoming socially isolated.
“Lifestyle changes can offer
significant therapeutic advantages for patients, therapists, and societies, yet
are insufficiently appreciated, taught or utilized,” note the author. The paper
describes TLCs as effective, inexpensive and often enjoyable, with fewer side
effects and complications than medications.
“In the 21st century,
therapeutic lifestyles may need to be a central focus of mental, medical and
public health,” Walsh said.
According to research
reviewed in the paper, the many often unrecognized TLC benefits include:
not only helps people feel better by reducing anxiety and depression. It
can help children do better in school, improve cognitive performance in
adults, reduce age-related memory loss in the elderly, and increase new
neuron formation in the brain.
rich in vegetables, fruits and fish may help school performance in
children, maintain cognitive functions in adults, as well as reduce
symptoms in affective and schizophrenic disorders.
time in nature can promote cognitive functions and overall well-being.
relationships can reduce health risks ranging from the common cold to
strokes as well as multiple mental illnesses, and can enhance
psychological well-being dramatically.
and fun can reduce defensiveness and foster social skills.
and stress management can treat a variety of anxiety, insomnia, and panic
has many benefits. It can improve empathy, sensitivity and emotional
stability, reduce stress and burnout, and enhance cognitive function and
even brain size.
and spiritual involvement that focuses on love and forgiveness can reduce
anxiety, depression and substance abuse, and foster well-being.
and service, or altruism, can enhance joy and generosity by producing a
“helper’s high.” Altruism also benefits both physical and mental health,
and perhaps even extends lifespan. A major exception the paper notes is
“caretaker burnout experienced by overwhelmed family members caring for a
demented spouse or parent.”
Difficulties associated with
using TLCs are the sustained effort they require, and “a passive expectation
that healing comes from an outside authority or a pill,” according to Walsh.
He also noted that people
today must contend with a daily barrage of psychologically sophisticated
advertisements promoting unhealthy lifestyle behaviors such as smoking,
drinking alcohol, and eating fast food.
“You can never get enough of
what you don’t really want, but you can certainly ruin your life and health
trying,” lamented Walsh.
For therapists, the study
recommends learning more about the benefits of TLCs, and devoting more time to
foster patients’ TLCs.
The paper recognizes that
encouraging widespread adoption of therapeutic lifestyles by the public is
likely to require wide-scale measures encompassing educational, mental, and
public health systems, as well as political leadership.
The findings are published
in American Psychologist, the American Psychological Association’s
Source: American Psychological
Brightman – Founder
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or prevent any disease. As always, consult your physician before taking any and
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LifeSource Vitamins: Since 1992
Disclaimer: All the
information contained throughout this website is based upon the opinion of the
founder of LifeSource Vitamins, Bruce Brightman, and the entire team at
LifeSource Vitamins whose relentless research and studies have been ongoing on
since 1992. Other articles and
information are based on the opinions of the authors, who retains the copyright
as marked on the article. The
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