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          Healthy Summer Salad Choices


          Now that summer is here salads are a wonderful meal choice, especially if you are trying to lose weight.

          With winter clothes put away for another year, its time to shed some of those “winter layers”. 

          Salads are made exciting just by using different, heathy and delicious ingredients. When you use lots of fruits and vegetables, they can also be loaded with vitamins and antioxidants. The key to keeping salads interesting is to change the ingredients each time you make one. Don't just think of the simple garden salad, but imagine adding fruits, nuts, and lean meats to your salad to make a great low-calorie, highly nutritious meal.
           
          Most salads start with a pile of greens. This can be low in calories, a good source of fibre and can add volume to the dish. When choosing greens select different varieties of lettuce, like iceberg, butter or romaine. For extra iron add spinach to the mix. At time choose watercress, which delivers high doses of vitamins A, K (needed for normal blood clotting), and C. Watercress contains isothiocyanates – compounds that boost your body’s natural detoxifying abilities. It may also lower breast cancer risk and strengthen your bones (it is loaded with calcium).
           
          Cut up raw vegetables to add crunch to your salad. Radishes, broccoli, cauliflower, zucchini, asparagus, tomatoes and cucumbers are all great. And, don’t forget those delicious avocados (they can assist in lowering cholesterol, regulating blood pressure and are packed with vitamin E. Choose brightly coloured vegetables as they have bioflavonoids and are lowest in calories.
           
          To make your salad into a meal you should add a healthy protein source like boiled eggs, lean meats, cooked shrimps, tuna, chicken breast or low fat cheese.
           
          For crunch sprinkle over a few nuts like walnuts, almonds or pine nuts. Walnuts are a great source of omega-3 essential fatty acids so have these occasionally. All nuts however, add protein and heart healthy polyunsaturated fatty acids.
           
          Careful with shop bought salad dressings as they often contain preservatives, added fats and loads of calories. Make your own, with Balsamic Vinegar, Olive Oil, chopped dried herbs and lemon juice.
           

          Change the ingredients to create different flavours and the variety will ensure you never get bored ... and just watch those kilo’s fall off.

          If you are struggling to lose weight then call the TLC-Call Centre for information on a TLC-Program.  We'll help you change your wellbeing for the better and help you achieve a healthy goal weight.  The TLC-Call Centre number is:  0861 000 852

          Already a TLC-Client?  Then you already have access to many TLC-Recipes to help you stay motivated on your TLC-Program.  All you have to do is log in to your TLC-Well-Log and go to the Recipe Section ... want to go there now?  Then click on the TLC-Well-Log button below: