By: Amanda Belo

The holidays are hardly a time to focus on weight loss, but that doesn’t mean you should throw in the towel! With a few tweaks and some helpful guidelines, you can enjoy the foods that make the holidays special and hop right back on track with the TLS® Flex Program!

假期的期間都幾乎不是專注於減重的好時候，但這並不代表你應該放棄！ 通過一些調整和一些有用的指導，你可以在享受假日的食物之餘，也可以使用TLS® 靈活飲食計劃重新回到正軌！

What is the TLS® Flex Program? 什麼是TLS® 靈活飲食計劃？

The Flex Program is a slightly less structured meal program that’s perfect for special occasions, vacations, and especially the holiday season! It allows you to moderately indulge while still living a balanced and healthy TLS® lifestyle. With the Flex Program, you can enjoy that date night out or a slice of cake at your niece’s birthday party while continuing on your journey towards your weight loss goals!

靈活飲食計劃是一個稍微較少規劃的飲食計劃，非常適合在特殊場合，假期，尤其是假日季節做用！ 它讓你適量地放縱，同時仍然享受平衡和健康的TLS®生活模式。 通過靈活飲食計劃，你可以在你侄女的生日聚會上享受一片蛋糕或那個約會之夜，同時繼續你的減重目標之旅！

First Things First: 開始前：

Before you dive right in, it’s important to decide if the TLS® Flex Program is right for YOU! Not everyone is in the same place on his or her road to healthier living and, like all effective methods of weight management, the Flex Program isn’t “one size fits all”.

If you’re just getting started and are still struggling to say ‘no’ to unhealthy cravings and habits, this may not be the right thing for you at this time – and that’s okay! This is all about working towards personal goals for looking and feeling healthy. We’ve got plenty of more structured plans that will help keep you on track until you know you can take a step back without falling off-track.

在你開始之前，你要確定TLS® 靈活飲食計劃是否適合你！ 不是每個人都在他們的健康生活道路上的站在同一個地方上，並且像所有有效的體重管理方法一樣，靈活飲食計劃並非“一個計劃適合所有人”的計劃。

如果你剛開始並且仍然在努力對不健康的飲食渴望和習慣說“不”，那麼這個計劃對你來說可能並不適合 –但不緊要！ 這一切都是為了實現個人目標，讓人感覺健康。 我們有更多更有條理的計劃，可以幫助你保持正軌上，直到你知道自己已成功不受誘惑不偏離軌道。

If you’re feeling more comfortable in your ability to manage cravings, then the Flex Program may be just the thing you need to add a little more flexibility! Does this sound like you?

• You can easily follow the guidelines of your TLS® plan
• You feel that an occasional “off-plan” meal won’t throw you back into unhealthy eating habits
• You are more likely to stick to your TLS® plan if you have a little extra freedom now and then
• You’ve reached your goals and want to continue to live the TLS® Lifestyle
• The majority of your meals are TLS®-friendly, but you want options that won’t impede progress

Yes? Great – it sound like you’ve found a perfect fit!

如果你對管理渴望的能力感覺更有信心，那麼TLS® 靈活飲食計劃可能就是你需要的，給你更多靈活性的選擇！ 你可以做到以下條件嗎？

• 你可以輕鬆遵循TLS®計劃的指導
• 你覺得偶爾的“計劃之外”的飲食不會讓你重新回到不健康的飲食習慣中
• 如果你偶爾有一點額外的自由，你更有可能堅持你的TLS®計劃
• 你已達到目標，並希望繼續使用TLS®生活模式
• 你大多數膳食都是TLS®允許的，但你想要一些食物選擇不會妨礙你的進度

你能做到？ 太好了 – 看來你已經找到了一個完美的配合！

Tips for TLS® Flex Program Success: TLS®靈活飲食計劃貼士：

1. Keep in mind that this is a Flex meal and not a Flex day.
2. Plan, plan, plan those indulgences! Instead of a spur of the moment treat, try to plan your Flex meals in advance so you don’t end up going overboard on accident.
3. Balance your Flex meals with vegetables and fruits whenever possible. Think pizza with a salad instead of pizza with cheesy breadsticks.
4. Eat slowly, mindfully, without distraction (e.g. television), and save those Flex meals for when you don’t feel extremely hungry. It’s a great technique to avoid overdoing it!
5. If that neon fast food sign is calling your name, try the smaller portioned kid’s meal. It’s closer to the actual recommended serving size and usually much cheaper as well!
6. Choosing alcohol as a treat? Opt for dry wines or spirits + make sure to hydrate in between each drink with water!
7. Buy sweets in single servings, instead of a box or a bag. It’s harder to avoid cravings when you have half of an open bag of sweets calling your name from the cupboard!
8. Save your Flex Day for something special. Special occasions or eating out with friends and family may give you more satisfaction than sitting at home with Netflix + pizza (but hey – sometimes that’s just what the soul needs)
9. If possible, choose one indulgence that you really want instead of multiple just because you can.
10. Exercise on the day of your flex meal so you can help offset the increase in carbs, fat, and sodium while helping your body store less and burn more.

1.請記住，這是靈活飲食餐，而不是靈活飲食日。

2.計劃，計劃，放縱也需要計劃！嘗試提前計劃你的靈活飲食膳食，而不是一時衝動去執行，這樣你就不會因為意外而進食過量。

3.盡可能將你的靈活飲食餐加入蔬菜和水果平衡。用沙律配薄餅代替用芝士麵包條配薄餅。

4.慢慢地進食，謹慎地食，不要分心（例如看電視），並在不感到極度肚餓時安排進食那些靈活飲食餐。這是避免過度使用它的好方法！

5.如果你被那些霓虹燈快餐標誌吸引著，試試點那份較小的小朋友份量的餐。它的食用份量跟建議食用份量相約，而且通常也便宜得多！

6.選擇酒精作為一種獎勵？選擇乾酒（Dry Wine）或烈酒並確保在飲每杯飲料之間飲水！

7.購買單份甜食，而不是一盒或一袋。當你有打開了的糖果在櫃子裡，就更難避免繼續進食！

8.在特別日子才用靈活飲食計劃。特殊場合或與朋友和家人外出就餐可能會比坐在家裡看電視、食薄餅更令人滿足（這可能就是我們心底裡所需要的）

9.如果可能的話，選擇一個你真正想要的放縱，而不是純粹因為你可以。

10.在使用靈活飲食的同一天做運動，這樣你就可以幫助抵消額外進食的碳水化合物，脂肪和鈉，同時幫助你的身體減少儲存，及燃燒更多。

Forget the C.R.A.P. 忘記C.R.A.P.

Have your cake and eat it too! Well… sort of. The idea behind the TLS® Flex Program is that you can moderately indulge while still staying on track to meet your goals (read: eat what you want, but this isn’t a binge).

Whenever possible, enjoy indulgences without the C.R.A.P. (Chemicals, Refined sugar & flour, Artificial stuff, Preservatives). A simple switch like making a pizza with cauliflower crust or baking instead of frying your food can help satisfy those cravings in a healthier way and you can experiment with new recipes!  Here are some of our favorite TLS® recipes to get you thinking:

所以我可以拿一件蛋糕食嗎？ TLS®靈活飲食計劃背後的理念是，你可以適度放縱，同時仍然保持在軌道上以實現你的目標（申延閱讀：吃你想要的東西，但這不是暴飲暴食）。

在沒有C.R.A.P.的情況下，盡可能享受放縱。 （Chemicals化學品，Refined sugar& flour精製糖和麵粉，Artificial stuff人造食物，Preservatives防腐劑）。 一個簡單的轉換，如用椰菜花製作比薄餅底或烤焗而不是油炸食物，可以幫助以更健康的方式滿足這些渴望，你可以嘗試新的食譜！ 以下是一些我們最喜歡的TLS®食譜，可以讓你參考：

Butternut Squash Mac + Cheese

白胡桃南瓜芝士通粉

Prep Time: 35 minutes

Serves: Makes 6 servings

Ingredients:

• 8 ounces medium pasta shells
• 6 slices bacon, diced
• 2 tablespoons unsalted butter
• 3 cloves garlic, minced
• 1 shallot, minced
• 2 tablespoons all-purpose flour
• 1 1/2 tablespoons finely chopped sage
• 1 1/4 cups half and half
• 1 cup whole milk
• 1 (15-ounce) can butternut squash puree* (may be substituted with sweet potato or pumpkin puree)
• 1 teaspoon Dijon mustard
• 10 ounces shredded extra-sharp cheddar cheese, about 2 1/2 cups
• Kosher salt and freshly ground black pepper, to taste
• 2 tablespoons chopped fresh chives

Method:

• In a large pot of boiling salted water, cook pasta according to package instructions; drain well.
• Heat a large skillet over medium-high heat, then add bacon and cook until brown and crispy, about 6-8 minutes.
• Drain excess fat; transfer bacon to a paper towel-lined plate.
• Melt butter in the skillet, the add garlic and shallot.
• Cook, stirring frequently, until fragrant, about 2-3 minutes.
• Whisk in flour and sage until lightly browned, about 1 minute.
• Gradually whisk in half and half, milk, butternut squash and Dijon.
• Bring to a boil; reduce heat and simmer, stirring occasionally, until reduced and slightly thickened, about 3-4 minutes.
• Stir in pasta and cheese until melted, about 2 minutes; season with salt and pepper, to taste.
• Serve immediately, garnished with bacon and chives, if desired.

Enjoy!

準備時間：35分鐘

供應：製作6份

配料：

• 8安士通粉
• 6片煙肉，切塊
• 2湯匙無鹽牛油
• 3瓣大蒜，切碎
• 1條蔥，切碎
• 2湯匙麵粉
• 1 1/2湯匙切碎的鼠尾草
• 1 1/4杯半脂奶
• 1杯全脂牛奶
• 1罐（15安士）白胡桃南瓜泥*（可以用蕃薯或南瓜泥代替）
• 1茶匙法國Dijon芥末
• 10安士切碎的車打芝士，約2 1/2杯
• 猶太鹽和新鮮黑胡椒粉，味道濃郁
• 2湯匙切碎的新鮮韭菜

方法：

• 在一大鍋滾水中加入鹽，按照包裝說明煮通粉；去水。
• 用中高火加熱大平底鑊，然後加入煙肉，煮至棕色，酥脆，約6-8分​​鐘。
• 排出多餘的油脂；將煙肉轉移到有印油紙巾的盤子上。
• 在煎鑊中加入牛油，加入大蒜和蔥。
• 炒拌至有香味，約2-3分鐘。
• 加入麵粉和鼠尾草中，攪拌至淺啡色，約1分鐘。
• 逐漸攪入半脂奶，牛奶，白胡桃南瓜泥和Dijon芥末。
• 煮滾；調低火；煨煮，偶爾攪拌，直到變稠，約3-4分鐘。
• 加入通粉和芝士直至融化，約2分鐘;加入鹽和胡椒調味。
• 如果需要，立即食用，配上煙肉和細香蔥。

請享用！

Black Bean Brownies黑豆布朗尼

Prep Time: 30 minutes

Serves: Makes 9-12 servings

Ingredients:

• 1 1/2 cups black beans (1 15-oz can, drained and rinsed very well) (250g after draining)
• 2 tbsp cocoa powder (10g)
• 1/2 cup quick oats (40g) (See nutrition link below for substitutions)
• 1/4 tsp salt
• 1/3 cup pure maple syrup, honey, or agave (75g)
• pinch uncut stevia OR 2 tbsp sugar (or omit and increase maple syrup to 1/2 cup)
• 1/4 cup coconut or vegetable oil (40g) (See nutrition link for substitution notes)
• 2 tsp pure vanilla extract
• 1/2 tsp baking powder
• 1/2 cup to 2/3 cup chocolate chips (115-140g) (Not optional. Omit at your own risk.)
• optional: more chips, for presentation

Method:

• Preheat oven to 350 F.
• Combine all ingredients except chips in blender until completely smooth.
• Stir in the chips, then pour into a greased 8×8 pan.
• Optional: sprinkle extra chocolate chips over the top.
• Cook for 15-18 minutes, then let cool at least 10 minutes before cutting. If they still look a bit undercooked, you can place them in the refrigerator overnight to firm up.

Enjoy!

準備時間：30分鐘

份量：9-12人份

配料：

• 1 1/2杯黑豆（1 罐15安士罐頭，去水和沖洗）（排水後約250克）
• 2湯匙可可粉（10克）
• 1/2杯速食燕麥（40克）（參見下面的鏈接，參考替換食材）
• 1/4茶匙鹽
• 1/3杯純楓糖漿，蜂蜜或龍舌蘭（75克）
• 少量未切割的甜葉菊或2湯匙糖（可省去並增加楓糖漿至1/2杯）
• 1/4杯椰子油或植物油（40克）（參見下面的鏈接，參考替換食材）
• 2茶匙純香草精油
• 1/2茶匙發酵粉
• 1/2杯至2/3杯朱古力粒（115-140克）（不可省去。如省去，請自行承擔風險。）
• 可自己選擇：更多朱古力粒，用於食物襯托

方法：

• 將焗爐預熱至350 F.
• 在攪拌機中攪拌所有材料除了朱古力粒外，攪拌至完全混合。
• 加入朱古力粒，然後倒入塗有牛油的8×8焗盤中。
• 可自己選擇：灑朱古力粒在表面。
• 焗15-18分鐘，然後在切小塊前至少冷卻10分鐘。如果它們仍然看起來有點未煮熟，你可以將它們放在冰箱中過夜。

請享用！

Sources:

TLS®. (2018). What is the TLS Flex Program and what is a Flex meal? [PDF]. Retrieved from https://images.marketamerica.com/lib/downloads/ENG/0126D6A6-BC94-3E9B-854697069A9AC9B1.pdf

Cassetty, S. (2018, January 5). The do’s and don’ts of cheat meals, according to nutrition experts: Indulging in that bacon cheeseburger can be healthy — if you do it right. Retrieved from https://www.nbcnews.com/better/health/do-s-don-ts-cheat-meals-according-nutrition-experts-ncna786516

Damn Delicious. (2018, October 17). Butternut Squash Mac and Cheese. Retrieved from https://damndelicious.net/2018/10/17/butternut-squash-mac-and-cheese/

Chocolate Covered Katie. (2012, September 9). Black Bean Brownies. Retrieved from https://chocolatecoveredkatie.com/2012/09/06/no-flour-black-bean-brownies/

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