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ELITE INTEGRATIVE WELLNESS CENTER

215-531-0132

Our Blog

An ongoing series of informational entries

Our Latest Blog Entry


Celebrating #NationalBlueberryMonth all July long with some of our favorite blueberry-inspired recipes. From shakes to TLS-approved recipes that sound too good to be true, we’ll be serving these up all month long. 


Blueberry Cheesecake (CC)

Serves 4

1/4 cup pecans

1/4 cup almonds

1 TBSP orange rind

3/4 cup blueberries

1 cup ricotta cheese

1/2 oz. pure honey

3/4 cup strawberries

Line 4 cupcake tin cups with plastic wrap. Place ricotta, honey, and orange rind in a bowl and mash with a fork. Combine two-thirds of the blueberries with the ricotta mixture and divide between muffin tins. Firmly press in and smooth the surface. Sprinkle nuts on top. Smooth out with the back of a spoon and press the nuts into the mixture. Refrigerate for 1 hour to firm and chill. To serve, invert onto a plate and peel away the plastic wrap. Top each cake with a sliced strawberry and serve with remaining blueberries.


TLS Blueberry Muffins (FS, PH2, RR, SS, CC)

2 scoops of TLS Nutrition shake – Creamy Vanilla

2 Tbsp of unsweetened applesauce

1 egg

A single squeeze of juice from a fresh orange

½ tsp of baking soda

Mix and pour the mixture into the muffin pan (makes approx. 6 in a normal

muffin tin). Add 3–5 blueberries (depending on size) to each muffin. Bake at 400 F for 13–15 minutes.

Blueberry-Peach Cobbler (RR, SS, CC)

(to make FS and PH2 friendly – replace milk with water)

2 scoops of TLS Nutrition Shake — Creamy Vanilla

½ cup of blueberries

1 cup of peaches (sliced)

1 tsp of vanilla extract

1 cup of unsweetened almond milk


Blueberry Blast (RR, SS, CC)

(to make FS and PH2 friendly – replace milk with water)

2 scoops of TLS Nutrition Shake — Creamy Vanilla

1/2 cup of blueberries

¼ cup of blackberries or raspberries (optional)

1 cup of milk or your favorite unsweetened dairy alternatives such as almond, rice, or soy milk.

Loaded with protein, fiber, essential vitamins and minerals, and antioxidants from the blueberries, you’ll be enjoying these recipes well past #NationalBlueberryMonth. Are you loving other TLS-approved blueberry recipes? We’d love for you to share those with us.

Our Second Blog Entry


When you start a new program, a new job, or a new course, how do you know if you are on the right track? The simple answer is we need to measure. Data gives us information to help us assess and monitor our progress. At TLS, we don’t emphasize and encourage you to put all your focus on the number on the scale, but measurement of other data points is important to assess where you are and how you’re progressing. We focus on progress, not perfection. Our tracking sheet is meant to help you keep track of what matters beyond just your weight.


What do we measure?

Are you getting enough protein?

Are you drinking enough water to stay hydrated?

Are you adding vegetables and eating enough of them in 3 meals?

Are you moving your body and keeping yourself active?

Are you taking your supplements daily?

How are you feeling today?

How are your clothes fitting?

How are you sleeping?

Do you have any obstacles and challenges and how did you overcome them?


Measurements help us stay on track, more importantly, they help us to understand and be more aware of our body so that we can track those changes and adjust as needed. Weight loss is never linear so it is important to have other measurements to keep us on track. This is why measuring your body composition (waist, hip, arm, leg), body fat percentage, and muscle will give you a more accurate picture of your body composition to reflect fat loss more accurately.


Success at TLS is never just about how much weight or inches you have lost, it’s about the healthy habits you develop, the energy you gain, and the confidence you build. Going through processes without measuring data is like driving without knowing where you are going or how long it will take you to the next pit stop and more importantly how far you have come and how close you are to your final destination. We measure at TLS to help you celebrate your small wins and milestones because we truly believe consistency and persistency are key to achieving your goals. 


Sosan Hau, RD, CDE

Our First Blog Entry


Have you experienced weight gain over this last year and a half or know anyone that has? Not a surprise. Between unprecedented times and many employees transitioning to virtual work, resulting in longer hours sitting behind a desk.

Three things you can start implementing to improve your health and contribute to a healthy weight:


      Eat more veggies and fiber. Try to have veggies with every meal and/or snack. Try to have more than half of your plate loaded with vegetables.

Drink plenty of water. The amount should be equal to ½ your body weight in ounces, for example, if you weigh 150 lbs. = drink 75 oz water per day.


     Move, Move, Move – Inside or outside of your home.

Here are some fun ways to implement some indoor activities for you, your family, and your friends when it is just too hot to be outside.

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    Schedule 30-60 mins of daily activity – get up and get it done.


Find it in your schedule – can you watch less TV, work less, and or reduce time on social media?

Get help if you need it – join a gym or hire a personal trainer.

Invest in a FITBIT to monitor your steps each day – try for a 10,000-step starting goal.


Establish a reward system such as having a TLS shake post-exercise

Implement eating and drinking water (#1 and #2 with exercise!)


Indoor activities:

Love to dance? Look online for dance classes – West Coast Swing, Salsa, etc. or try a new fitness class.

Invest in light dumbbells, weights, exercise balls – look online for exercise instruction or hire a personal trainer to do an in-home session.


Use furniture for workouts: stand up/sit on chair/couch, wall push-ups, desk exercises, dumbbells – arm circles, bicep curls, leg lifts, and stretching.

Xbox – Fitness Games vs kids

Get the steps in – no treadmill or exercise equipment? Try jumping jacks, a walk-in place to your favorite tunes, or better yet, dance.

Clean the house, reorganize, or do some exercises while watching TV.


Outdoor activities:

Walk & talk – with family, a partner, or your pet.

Play some pool games, water exercises, or yard games.

Set a goal to do a hike each week.

Volunteer together.

Kayak, paddleboard, or other water activities that make you work a little.

Bike ride or rollerblade at the park.


Post-exercise – remember to drink those TLS Nutrition Shakes, loaded with 19 grams of protein to help repair, and rebuild muscle.* My personal favorite – the Chocolate Delight shake with unsweetened almond milk paired with trim café.


TLS CLA is also a great addition to your weight training program. It may help reduce fat and maintain lean muscle. We want lean muscle to help support our metabolism.*

Exercise has many benefits including stress reduction. Any form of aerobic exercise will release serotonin and other endorphins, which can lead to a feeling of well-being. Endorphins are neurotransmitters that are found in the pituitary gland and throughout the nervous system.

Be sure to make yourself a priority. No excuses. Exercise can help benefit your physical, emotional, and mental well-being. Make it a habit and you will become a success.


To Your Health-

Donata Myer

TLS Certified Coach

Group Fitness Instructor


*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

**Consult your health care provider before starting any weight management or exercise program.

***Individuals following the TLS Weight Loss Solution as part of a healthy diet and exercise program can expect to lose 1-2 pounds per week.

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