What Is the TLC Diet?

There are many health and well-being programs. The most effective programs are those that improve employee health and prevent chronic diseases from developing. But, it is more difficult for employers to find holistic programs like Therapeutic Lifestyle Change (TLC). In fact, most employers have limited resources to dedicate to such efforts. However, the rewards can be worth it. They can boost morale as well as reduce workplace burnout.

While a TLC program isn't for everyone, it has been shown to be a powerful weapon in the fight against disease, and can improve employee and employer well-being. It is as easy as changing your diet or increasing your exercise. Implementing the program correctly is key to success. If your employees don't have the time or motivation to exercise every day, it's impossible to expect them to. But, you can give them some tools such as a stationary bike to help them get started.

There is no one-size-fits all approach to TLC. However, the best programs offer both interactive and didactic learning. An effective program consists of a series of modules that are designed to teach participants the nuances of healthy eating and physical activity, while providing the tools and inspiration to make them part of the permanent workforce. Programs that are most effective combine online and in-person components. They can last anywhere from six to twelve months. TLCs don't get reimbursed by insurance, unlike most other wellness programs. So you'll need to create your own wellness plan.

A well-executed TLC program goes beyond merely using a few tools and tricks. It is all about helping people to have a supportive and informed mindset. Many doctors and health professionals are skeptical of the efficacy of the program, and have a tendency to shy away from such conversation starters. Recent studies support the effectiveness of TLCs. One study that included over 300 participants revealed that those who were given more information were more likely be to make some important life changes.

WellSteps is a Merck and Co. subsidiary. The National Cholesterol Education Program is also a popular TLC program. These programs are not for the faint of heart, as they are highly structured and a bit on the expensive side. You might be able reap the rewards of this highly effective program if your budget is tight and you have some volunteers. TLC can be an effective way to foster healthy habits and a lasting culture.

TLC is fun and rewarding. You won't feel the effects of the program until you've actually finished it, and you'll be surprised by the improvement in your overall health and performance.

FAQ

Here are five ways to lead a healthy lifestyle.

What are 5 ways to live a healthy lifestyle?

Living a healthy lifestyle includes eating right, exercising regularly, getting enough sleep, managing stress, and having fun! Eating well means avoiding processed foods, sugar, and unhealthy fats. Exercise helps burn calories and strengthens muscles. Getting enough sleep improves memory and concentration. Stress management reduces anxiety, depression and other symptoms. Fun keeps us vibrant and young.

What are the ten best foods to eat in America?

These are the top 10 foods to eat.

1. Avocados
2. Berries
3. Broccoli
4. Cauliflower
5. Eggs
6. Fish
7. Grains
8. Nuts
9. Oats
10. Salmon

Which lifestyle is best for your health?

Healthy lifestyles include eating healthy food, regular exercise, good sleep, and avoiding stress. This will ensure that you live a long healthy life.

Start small by changing your diet and exercising routine. You can lose weight by walking 30 minutes each day if you are looking to lose weight. You can also take up dancing or swimming if you are looking to be more active. A Fitbit or Strava online program that tracks your activity can be joined.

What should my diet consist of?

Consume lots of fruits, vegetables. They provide vitamins and minerals to keep your immune systems strong. Vegetables and fruits are high in fiber which helps to digest and fill you up. At least five servings of fruits and vegetables should be consumed each day.

Get plenty of water. Water flushes toxins from your body and helps you feel full between meals. Drink about eight glasses each day.

Whole grains are better than refined grains. Whole grains retain all nutrients including B vitamins, iron and zinc as well as calcium, magnesium, calcium, protein, and magnesium. Refined grains lack some nutrition.

Avoid sugary drinks. Sugary drinks are loaded with empty calories and contribute to obesity. Choose water, milk or unsweetened tea instead.

Avoid fast food. Fast food lacks nutritional value. Fast food may be delicious, but it will not give you the energy that you need to perform your tasks properly. Stick to healthier options such as salads, soups, sandwiches, and pasta dishes.

Limit alcohol consumption. Alcohol contains empty calories and contributes to poor nutrition. Limit your consumption to no more then two alcoholic beverages per week.

Red meat consumption should be reduced. Red meats contain high amounts of saturated fat and cholesterol. Instead, choose lean cuts of beef and pork, lamb, chicken or fish.

Statistics

• This article received 11 testimonials and 86% of readers who voted found it helpful, earning it our reader-approved status. (wikihow.com)
• The Dietary Guidelines for Americans recommend keeping added sugar intake below 10% of your daily calorie intake, while the World Health Organization recommends slashing added sugars to 5% or less of your daily calories for optimal health (59Trusted (healthline.com)
• WHO recommends consuming less than 5% of total energy intake for additional health benefits. (who.int)
• WHO recommends reducing saturated fats to less than 10% of total energy intake; reducing trans-fats to less than 1% of total energy intake; and replacing both saturated fats and trans-fats to unsaturated fats. (who.int)

External Links

nhlbi.nih.gov

• Assessing Your Weight and Health Risk

health.harvard.edu

• Supplements: A scorecard - Harvard Health
• How much exercise do you need? Harvard Health Publications: Harvard Health

nhs.uk

• Understanding calories - NHS
• NHS: Balanced diet

who.int

• WHO appeals to countries to cut sugar consumption in children and adults.

How To

Here are 10 tips to help you live a healthy life

How to maintain a healthy lifestyle

We live in a fast-paced world that makes it difficult to get enough sleep, consume too much alcohol, smoke cigarettes, and eat too much. We don’t care enough about our health.

It is very hard to find a balanced diet and exercise routine when you work fulltime and do all these things at the same time. Stress makes it even more difficult. Our minds tell us we can't handle this situation any longer so we feel guilty and give in.

You should feel something is wrong with you body. Seek out a doctor to discuss your current health condition. If there's nothing abnormal, you might have stress from your job.

Some people believe that their job allows them to exercise regularly, or they have friends who support them in staying fit. Those people are lucky. They don't have problems. They had everything under control. I wish that everyone could be like them. Unfortunately, many of us don’t know how to manage our personal and work lives. Many people end up with bad habits which eventually lead to diseases such as heart disease, diabetes, cancer and many others.

These tips might help improve your lifestyle.

1. Get adequate sleep - 7 hours a day minimum, 8 hours maximum. It includes sleeping in the correct positions and avoiding caffeine before bed. Caffeine blocks melatonin hormones which makes it difficult to fall asleep. Make sure your bedroom is dark and clean. You should use blackout curtains if possible, especially if your work is late at night.
2. Good nutrition is key to a healthy lifestyle. Avoid sugary products, fried foods, white breads, and processed food. Try to include whole grains, fruits, and vegetables for lunch. Afternoon snacks are recommended to be rich in protein and fiber, such as nuts, seeds, beans, fish and dairy products. Avoid unhealthy snacks like chips, candies, cookies, cakes and sodas.
3. Drink plenty of water - Most of us don' t drink enough water. Water is good for us. It helps us lose more calories, keeps the skin soft and youthful, improves digestion, and flushes out toxins. Drinking six glasses of water daily will help you lose weight faster. You can check the color in your urine to see how well you are hydrating. Yellow indicates dehydrated, orange signifies slightly dehydrated, pink signifies normal, red signifies overhydrated and clear signifies highly-hydrated.
4. Exercise - Regular activity can increase energy and decrease depression. Walking is a good way to get fit and improve your mood. Even though walking looks simple, it requires effort and concentration. Your brain needs to concentrate on walking, while taking deep breaths and slowing down. A brisk walk for 30 minutes can burn between 100 and 150 calories. Slowly increase the pace. Stretching after exercise is important to avoid injury.
5. Positive thinking is vital for mental health. When we think positively, we create a happy environment inside ourselves. Negative thinking can drain our energy and create anxiety. To stay motivated, try to think about the things that you want to accomplish. If you feel overwhelmed by all these new tasks, break down each task into small steps. Do not be discouraged if you fail, just get up and try again.
6. Say No. We can often be so busy that it is hard to see how much of our time we are wasting on useless tasks. It is important for you to know when to say no. Being polite when you say "no" does not mean that you are rude. You are simply saying "no" to something. You can always find other ways to complete the job later. Set boundaries. Ask for help. You can also delegate this task to another person.
7. Take care of yourself - Pay attention to your diet. You can boost your metabolism by eating healthier foods. You should avoid eating too many oily and heavy foods, as they can increase your cholesterol. Three meals and two snacks are a good rule of thumb. You should consume around 2000 - 2500 calories per day.
8. Meditate - Meditation is a great stress reliever and reduces anxiety. You can relax your mind by simply sitting still and closing your eyes. This exercise will give you clarity of thought, which is very helpful in reaching decisions. Meditation can help you become calmer and happier.
9. Breakfast is the most important meal for the day. Skipping breakfast can lead you to overeating at lunch. It's never too late for a healthy breakfast, as long as it is eaten within an hour of your waking hours. Eaten breakfast will boost your energy and help you manage your hunger.
10. Good food is healthy. Avoid junk food and other food items that have artificial or preservative ingredients. These products keep your body acidic and trigger cravings. Fruits and vegetables are rich in vitamins and minerals that improve overall health.
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