1TLC Diet
388Cook the pasta and broccoli rabe for another 3 minutes before draining. Dry the pot.
2A Review and Beginner's Step-by-Step Overview with Recipes
389Whisk flour and broth in a small bowl.
3Disclaimer
390Sauté garlic and rosemary in a preheated pan over medium-high heat, stir constantly for a minute.
4By reading this disclaimer, you are accepting the terms of the disclaimer in full. If you disagree with this disclaimer, please do not read the guide.
391Whisk in the broth mixture and simmer. Stir constantly.
5All of the content within this guide is provided for informational and educational purposes only, and should not be accepted as independent medical or other professional advice. The author is not a doctor, physician, nurse, mental health provider, or registered nutritionist/dietician. Therefore, using and reading this guide does not establish any form of a physician-patient relationship.
392Add vinegar, chickpeas, pepper, salt, and the pasta mixture. Cook for a couple more minutes while stirring constantly.
6Always consult with a physician or another qualified health provider with any issues or questions you might have regarding any sort of medical condition. Do not ever disregard any qualified professional medical advice or delay seeking that advice because of anything you have read in this guide. The information in this guide is not intended to be any sort of medical advice and should not be used in lieu of any medical advice by a licensed and qualified medical professional.
393Serve.: Lemon and Almond Crusted Fish with Spinach
7The information in this guide has been compiled from a variety of known sources. However, the author cannot attest to or guarantee the accuracy of each source and thus should not be held liable for any errors or omissions.
394Preparation Time: 24 minutes
8You acknowledge that the publisher of this guide will not be held liable for any loss or damage of any kind incurred as a result of this guide or the reliance on any information provided within this guide. You acknowledge and agree that you assume all risk and responsibility for any action you undertake in response to the information in this guide.
395Cooking Time: 10 minutes
9Using this guide does not guarantee any particular result (e.g., weight loss or a cure). By reading this guide, you acknowledge that there are no guarantees to any specific outcome or results you can expect.
396Yield: 4 servings
10All product names, diet plans, or names used in this guide are for identification purposes only and are the property of their respective owners. The use of these names does not imply endorsement. All other trademarks cited herein are the property of their respective owners.
397Calories: 249
11Where applicable, this guide is not intended to be a substitute for the original work of this diet plan and is, at most, a supplement to the original work for this diet plan and never a direct substitute. This guide is a personal expression of the facts of that diet plan.
398Ingredients:
12Introduction 7
399juice and zest from a lemon, divided
13Phase 1. Know What You’re Getting Into: What’s the TLC Diet? 8
4001 tsp. kosher salt
14What Is Cholesterol? 8
4011/2 cup almonds, coarsely chopped
15Therapeutic Lifestyle Change 9
402freshly ground pepper
16The Dangers of Saturated Fat 9
4031 tbsp. fresh dill, finely chopped
17Phase 2. Prepare Your Pantry 10
4041-1/4 lb. halibut, cut into four equal portions
18The ABCs of the TLC Diet 10
4051 tbsp. extra-virgin olive oil
19TLC Food Breakdown 10
4064 tsp. Dijon mustard
20Food to Avoid 11
407lemon wedges, for garnishing
21Phase 3. Embrace the Lifestyle 13
4082 tsp. extra-virgin olive oil
22Mental Preparation 13
4091 lb. baby spinach
23Setting Your Expectations 14
410Instructions:
24Implementation 14
411Preheat the oven until it reaches the temperature of 400°F.
25Phase 4. Start the Day Right With These Breakfast Recipes 17
412Spray small amounts of cooking spray on a rimmed baking sheet.
26Caramelized Onion, Parmesan Cheese, and Arugula Omelet 17
413Combine almonds, lemon zest, fill, pepper, half teaspoon of salt, and a teaspoon of oil in a small bowl.
27Black Beans and Quinoa 19
414Place the fish on the oiled baking sheet. Apply and spread a teaspoon of mustard on each portion.
28Potato-Parmesan Pancakes 20
415Do the same thing with the almond mixture, pressing them equally onto the fish and mustard.
29Low-Cholesterol Waldorf Salad 21
416Bake the fish for 9 minutes or more, depending on the thickness. The fish should be opaque in the center before removing it from the oven.
30Breakfast Muffins 22
417Heat two teaspoons of oil in Dutch over medium-high heat.
31Low-cholesterol Apple-Cinnamon Granola Breakfast 23
418Sauté garlic for about 30 seconds in the preheated oven.
32Classic Buttermilk Pancakes 24
419Serve the fish with lemon wedges and spinach on the sides. Enjoy!: Tomato and Turkey Panini
33Spinach, Feta, and Tomato Omelet 25
420Preparation Time: 10 minutes
34Ten-Minute Pasta Toss 26
421Cooking Time: 25 minutes
35Low-Cholesterol Swiss Asparagus Omelet 27
422Yield: 4 servings
36Phase 5. Master The TLC Way With These Main Dish Recipes 28
423Calories: 249
37Orecchiette with Chickpeas and Broccoli Rabe 28
424Ingredients:
38Lemon and Almond Crusted Fish with Spinach 29
4253 tbsp. fat-reduced mayonnaise
39Tomato and Turkey Panini 30
4261 tsp. lemon juice
40Penne with Asparagus and Chicken 31
4272 tbsp. plain, non-fat yogurt
41Black Beans and Rice 32
428freshly ground pepper
42Slow-Cooked Pulled Pork BBQ 33
4292 tbsp. shredded parmesan cheese
43Chickpea Curry 34
4308 pcs. sodium-reduced turkey, sliced thinly
44Slow-Cooked Honey Garlic Chicken 35
4312 tbsp. fresh basil, chopped finely
45Phase 6. Sweeten Things Up: Make Your New Lifestyle Sustainable 36
4328 slices of tomato
46Low-Cholesterol Pretzel Turtles 36
4332 tsp. canola oil
47Low-Cholesterol Strawberry Shortcakes 37
434Instructions:
48Traditional Cream Cheese Brownies 38
435Combine parmesan, mayonnaise, yogurt, lemon juice, basil, and pepper in a bowl.
49Low-Cholesterol Cinnamon-Flavored Streusel Crisps 39
436Spread 2 teaspoons of the mixture on each bread.
50Lemon-Vanilla Berry Parfaits 40
437Divide tomato and turkey slices evenly among the four slices of bread. Top each with the remaining bread.
51Phase 7: Set Up Your Meal Plan 41
438Heat a teaspoon of oil in a skillet over medium heat.
52A Recap, Review, and Analysis of the TLC Diet 43
439Place two panini in the pan. Place the skillet on top of the panini. Use the cans to weigh it down.
53Conclusion 47
440Cook the panini until they turn golden on one side, which may take about a couple of minutes.
54References 48
441Reduce the heat to low and fry the panini.
55The path toward weight loss is often rife with a lot of misconceptions. One of these misconceptions is that losing weight can be physically demanding and exhausting. The truth, however, is that you can lose a lot of weight if you do things smartly.
442Repeat the same process on the other side. Cook the remaining Panini.
56The Therapeutic Lifestyle Changes (TLC) Diet is a low-cholesterol and low saturated fat diet that was specifically designed to assist high-risk patients to lower their cholesterol levels as well as lower their risk of developing heart diseases and improve their overall health.
443Serve and enjoy immediately.: Penne with Asparagus and Chicken
57However, there is more to this diet than just eating the right kind of food. It will, as the name implies, require a considerable shift in paradigm on your part in order to be effective.
444Preparation Time: 15 minutes
58This guide will help you with the following:
445Cooking Time: 20 minutes
59what the TLC diet is about
446Yield: 8 servings
60why you need this diet
447Calories: 332
61implement the TLC diet on a step-by-step basis
448Ingredients:
62food items to consume and to avoid
4491 package of dried penne pasta
63recipes for a successful diet
4501/2 cup low-sodium chicken broth
64We will also answer some of the most frequently asked questions about it.
4515 tbsp. olive oil, divided
65And, with that, we begin….
4521 bunch of trimmed slender asparagus spears
66Phase 1. Know What You’re Getting Into: What’s the TLC Diet?
4532 pcs. breast halves, skinless, boneless, and cubed
67Before anything else, you should at the very least know what you are getting yourself into. What exactly is the TLC Diet, and what can it offer to you?
4541 clove garlic, sliced thinly
68To understand how a TLC diet can impact your life, it is best to learn some basic concepts revolving around the diet.: What Is Cholesterol?
455salt
69Cholesterol is a waxy, fat-like substance found in all cells of your body. Contrary to popular belief, not all cholesterols are bad. In fact, your body needs cholesterol in order to make vitamin D, hormones, cell walls, and essential substances that help your body digest food.
456pepper
70Cholesterols cannot travel alone in the bloodstream, so they have to hitch a ride with proteins. There are two types of proteins that transport cholesterol throughout your body: high-density lipoproteins (HDL) or the “good” cholesterol and low-density lipoproteins (LDL) or the “bad” cholesterol.
4571/4 cup parmesan cheese
71Most cholesterol found in the body is LDL. They are bad in the sense that they clog the blood vessels, which will lead to disruption of the normal flow of the blood in the body. On the other hand, the HDL cholesterol removes bad cholesterol from the blood vessels and transports it back to the liver where it will be processed to be sent out to the body where it should be.
458garlic powder
72High blood cholesterol is a condition of having too much cholesterol in your blood. This kind of condition has no symptoms or signs. Most of the time, people do not know that their cholesterol levels are abnormally high. When there is too much cholesterol in your blood, they build upon the walls of your arteries, and will then increase your risk of developing heart disease. Therefore, it is extremely important that you know your LDL and HDL levels, total cholesterol, and triglycerides.
459Instructions:
73Unfortunately, in 2021, about 38% of Americans have high cholesterol. Nearly 94 million of the population aged 20 and older have high total cholesterol levels that exceed 200 mg/dL.: Therapeutic Lifestyle Change
460Boil a large pot of salted water.
74Invented by the National Institute of Health’s National Cholesterol Education Program, and endorsed by American Heart Association as the best diet for high cholesterol patients, the Therapeutic Lifestyle Change or TLC is primarily a self-help program and regimen that can help you lower your body’s cholesterol levels. It does so by cutting back on saturated fat, consuming more fiber, and limiting daily cholesterol intake. This diet regimen is scientifically and statistically proven to help people manage their high cholesterol levels more effectively even without taking medication.: The Dangers of Saturated Fat
461Add pasta and cook for 10 minutes. Drain. Set aside for later use.
75Saturated fats are fat molecules that contain double bonds between their carbon molecules because they are highly saturated with hydrogen molecules. They are usually solid at room temperature.
462Warm 3 tablespoons of olive oil in a skillet over medium-high heat.
76Eating large amounts of foods that contain high amounts of saturated fats significantly raises the level of cholesterol in your body. It has long been associated with increased susceptibility to cardiovascular diseases, stroke, obesity, and even cancer.
463Add chicken into the preheated skillet.
77Some of the food items that naturally contain high amounts of saturated fats are the following:
464Season with pepper, salt, and garlic powder. Cook for five minutes, or until browned.
78lard
465Put on paper towels to drain excess oil.
79cream
466Pour the chicken broth into the skillet.
80butter
467Return the cooked chicken to the skillet. Pour the chicken mixture into the cooked pasta and mix well. Let it sit for 5 minutes.
81chocolate
468Drizzle with 2 tablespoons of olive oil and sprinkle with parmesan cheese on top.
82cheese
469Serve and enjoy while warm.: Black Beans and Rice
83processed meats
470Preparation Time: 5 minutes
84animal fats such as beef fat (tallow) and fatty beef.
471Cooking Time: 25 minutes
85Additionally, fried foods, as well as baked goods, also contain extremely high levels of saturated fats.
472Yield: 8 servings
86According to the American Heart Association, a person should only achieve no more than 6% of their calories from saturated fat. This means, for example, if you need about 3,000 calories daily, no more than 180 of them should originate from saturated fats.
473Calories: 140
87Phase 2. Prepare Your Pantry
474Ingredients:
88The TLC Diet is all about making healthier choices, and this chapter will help you do exactly that. You need to know what to eat and what to avoid. Knowing what kind of food is good for you will ensure that your body has all the nutrients it needs.
4751 tsp. olive oil
89Therefore, to get the nutrients you need, you must have a diet that is heavy on fruits, vegetables, fish, whole grains, beans, poultry, nuts, legumes, and low-fat dairy products while at the same time limiting your total consumption of sugary beverages and red meat.: The ABCs of the TLC Diet
4761-1/2 cups vegetable broth, low-sodium
90The following are the basic elements of the TLC regimen:
4771 onion, chopped
91Less than 8% of your daily calories should come from saturated fats
4781 tsp. ground cumin
9225% of daily calories should come from total fat (and that includes the calories from saturated fats)
4791 garlic clove, minced
93Less than 200 mg of daily cholesterol intake
4801/4 tsp. cayenne pepper
94Include 25 grams of soluble fiber a day
4813/4 cup uncooked white rice
95Include 2 grams of plant stanols or sterols (naturally occurring in grains, vegetables, fruits, nuts, and seeds) a day
4823-1/2 cups black beans in a can, drained
96Eating only enough calories to maintain a healthy Body Mass Index
483Instructions:
97You should get at least thirty minutes of physical activity daily such as brisk walking and sports.: TLC Food Breakdown
484Pour olive oil into a stockpot over medium heat.
98The basic principle behind the TLC diet is to consume a variety of foods that are low in saturated fats, cholesterol, and trans fats but at the same time, rich in flavor. You can eat heart-healthy foods while satisfying your taste buds as well. Here is a guideline for the breakdown of TLC-approved foods (according to food groups):
485Sauté the onion and garlic in the heated stockpot for about 4 minutes.
99Grains/Cereals/Bread – They should account for six or more servings daily (you may adjust the proportion according to your daily calorie needs). This food group typically includes whole-grain cereals, bread, pasta, potatoes, rice, low-fat cookies, and low-fat crackers. They are usually low in saturated fat and cholesterol while at the same time, high in fiber and complex carbohydrates.
486Add the rice and cook for a couple more minutes.
100Vegetables/Peas/Dry Beans – They should account for three to five servings a day. Almost all types of vegetables are TLC-approved. You can choose from frozen, canned, or fresh, but with no added sauce, salt or fat. They are extremely important in one’s diet because they are the primary sources of fiber, vitamins, and other nutrients that the body needs. Peas and beans are great sources of this kind of plant protein.
487Add the vegetable broth. Boil.
101Fruits – They should account for two to four servings daily. They are an important source of nutrients, vitamins, and fiber. Like the vegetable food group, almost all types of fruits are TLC-approved. They may be frozen, fresh, dried, or canned but without any artificially added sugar.
488Lower the heat and cook for 20 minutes.
102Dairy – They should account for two to three servings daily and should be low-fat or fat-free. They provide much more calcium than their whole milk counterparts do, but with very little amounts of saturated fat. TLC-approved dairy products include low-fat milk, fat-free milk, yogurt, buttermilk, low-fat cheese, cream cheese, sour cream, and low-fat cottage cheese.
489Add the black beans and the rest of the spices.
103Eggs –They should account for 2 yolks per week (and that includes the yolks in baked goods and processed foods). Egg substitutes and egg whites have no cholesterol and contain lesser calories compared to whole eggs. Yolks, on the other hand, contain high amounts of dietary cholesterol. Therefore, you may eat them wholly or partially. It’s your choice.: Food to Avoid
490Serve while hot.: Slow-Cooked Pulled Pork BBQ
104The TLC Diet can only be effective if you limit your consumption to the recommended food groups. What kind of food, then, must you avoid at most or limit consumption to at least? These are:
491Preparation Time: 15 minutes
105Saturated Fats -This can come from food like processed and red meat, chicken, eggs, whole dairy products, coconut oil, and other fatty foods.
492Cooking Time: 7 hours and 10 minutes
106Trans Fats - This is often found in any type of food that has to be deep-fried or baked in an oven. This includes french fries, donuts, cookies, and even popcorn.
493Yield: 8 servings
107Sugar - Any food that is naturally sweet or artificially sweetened will be included here. That means you have to avoid ice cream, sodas, fruit drinks, pastries, and candy.
494Calories: 335
108Salt - Any food with a high sodium count must be avoided at all costs. This can get tricky if you are eating outside as most food prep crews will have foods seasoned beforehand. However, there is a way you can limit your exposure to the salt outside (more on this later on).
495Ingredients:
109Alcohol - Aside from contributing to your body’s eventual decline, alcohol packs a lot of calories per serving. A glass of beer contains as many as 1000 calories, whether on tap or from a bottle. This means that those that overdrink tend to go over their body’s daily caloric intake limit as well.
4962 lbs. pork tenderloin
110Phase 3. Embrace the Lifestyle
4978 pcs. hamburger buns, split and toasted
111The TLC Diet is more than just any kind of diet. You’ll have to make some changes in the way you live and even see things in order to get the most out of the diet plan. This, in itself, will require a step-by-step process which is why it would be better if we can go through the different phases in detail.: Mental Preparation
4981 can of root beer
112As with every other diet, the TLC plan is a struggle between mind over matter. For the diet to work, you must make sure that the former always wins over the latter.
4991 bottle of barbecue sauce
113There are several practices that you can do to mentally prepare yourself for this diet. These include:
500Instructions:
114Making an If-Then Plan
501Place the pork in a slow cooker.
115Being strategic and analytical is one way to make the diet compatible for you. To do this, make all your decisions a set of “if-then” sequences. If you go to the grocery, then your actions will be A, B, C, and so forth. If you are going to eat lunch at 11 am, you are going to eat dishes A, B, and C, as you have laid out in your daily meal plan (again, more on this later on).
502Cook on low for 7 hours.
116Plotting your decisions into sets of threes at any given scenario will prevent you from falling into a deadly mental pitfall: paralysis by analysis.
503Drain well.
117Also, on the more practical side, it helps you become more decisive which means that you won’t waste a lot of time (and money) completing your diet’s objectives.
504Stir in barbecue sauce.
118Learning from the Past
505Serve on top of the buns.: Chickpea Curry
119If you have failed in your past diets, don’t be too hard on yourself. Look at your past failures from an objective viewpoint and try to find out exactly where you got things wrong.
506Preparation Time: 15 minutes
120Perhaps you failed in your past diet because you were overspending on your food. Or perhaps you failed because you are adding more activities without adjusting your daily nutrient intake.
507Cooking Time: 15 minutes
121This level of introspection is what will help you refine your strategies which should help you achieve the goals in your new diet plan more effectively.
508Yield: 8 servings
122Adopting a More Fluid Mindset
509Calories: 254
123When it comes to diets, there is a fine distance between being committed and being stubborn or rigid. The former knows what needs to be done but is open to meeting unexpected changes in the plan. The latter, on the other hand, insists on “sticking to the plan” even if the results are not coming in the way that you want them to appear.
510Ingredients:
124It is best to treat the TLC diet as a set of activities and goals, not mere rules that you have to follow to the letter. This way, you can make necessary changes to the plan to meet new demands and still lose that desired amount of weight within the set period of time.: Setting Your Expectations
5112 tbsp. vegetable oil
125What should you expect the TLC diet to do? Here are some of its benefits:
5121 cup of fresh cilantro, chopped finely
126Better Heart Health
5132 onions, minced
127The TLC diet is quite effective in helping the body deal with cardiovascular diseases. Since it is designed as a heart-friendly diet, the TLC plan can provide a number of benefits including lowered blood pressure, lower cholesterol levels, and reduced chances of the development of serious heart problems.
5142 15-oz. cans of garbanzo beans
128Diabetes Prevention
5152 cloves of minced garlic
129Research printed in the Journal of Atherosclerosis and Thrombosis would affirm that the TLC diet is effective in lowering the body’s insulin levels. This is quite noticeable in cases where the person also had high cholesterol levels.
5161 tsp. ground turmeric
130Improved Weight Loss
5172 tsp. fresh ginger root, chopped finely
131Although the TLC plan does not specifically deal with weight loss, it does eventually lead there. The main goal of the TLC diet is to help the body maintain an ideal weight range and control its caloric intake.: Implementation
5181 tsp. cayenne pepper
132The TLC Diet is so straightforward that it is easy enough to follow. The main concept here is to help you lower cholesterol levels. That goal, in itself, is not as demanding or as complicated to complete. All that is needed from you is to commit to the plan and you should see considerable progress in your body.
5196 whole cloves of garlic
133This simply means that you have to follow the meal plan you will set up for yourself with minimal deviations.
520salt
134The TLC diet is a program that encourages you to read food labels properly. At the start, it is expected that you are going to find the scheme a bit too tedious. However, as you get used to it, you’ll find yourself becoming more conscious of what you are putting in your body.
5212 cinnamon sticks, crushed
135It also makes you become more knowledgeable about food preparation and nutrition. Being able to calculate saturated fat percentage in every food you eat as well as portion control are just several skills you will learn with this scheme.
5221 tsp. ground coriander
136However, this does beg the question: what if you can’t avoid bad food entirely?
5231 tsp. ground cumin
137The truth of the matter is that you can’t avoid non-TLC diet-compliant foods at all times. You might find yourself being treated to eat out and it would be rather odd of you to be the sole person to decline the offer. After all, you would rather not lose friends while meeting your goals.
524Instructions:
138Fortunately for you, the TLC diet was made to be flexible. This means that you can still fulfill the terms of your diet if you find yourself having to eat outside.
525Heat oil in a frying pan over medium heat.
139Pack on the Veggies
526Sauté onion until they turn tender.
140Always ask for a side of vegetables or a salad if you eat at a restaurant. If you are in a Pizzeria, always ask for extra vegetables and have the amount of cheese halved at one side.
527Stir in ginger, garlic, coriander, cinnamon, cumin, cayenne, and turmeric. Cook them for a minute while stirring constantly.
141Avoid the Fryer
528Mix garbanzo beans and their liquid into the mixture.
142Out of all the ways to prepare food, deep frying is perhaps the unhealthiest. You are better off eating food that is steam, broiled, and stir-fried. They are the lesser of nutritional evils.
529Continue cooking while stirring frequently.
143Touch the Meat Last
530Remove from heat. Stir in cilantro.
144Always eat the vegetables first, the fruits second, and the meat last. Doing so will make your stomach fuller even before you reach out for the meat. This means that your chances of eating meat are drastically reduced if you are already full from eating vegetables.
531Serve immediately.: Slow-Cooked Honey Garlic Chicken
145In the battle between Mind and Matter, what if Matter won? What would you do if you actually gave in to your cravings?
532Preparation Time: 25 minutes
146The next thing that you must do is to identify where and how you made that mistake. Did you overeat when you were invited to one of your friend’s Taco Tuesdays? Or was it a bowl of popcorn that you had this time?
533Cooking Time: 4 hours and 15 minutes
147You have to know what food you overate the last time so you won’t repeat the same mistake the following week.
534Yield: 8 servings
148Lastly, you have to adjust your daily intake. Keep in mind that the average adult must consume no more than 2500 calories per day. Note that the recommended calorie intake for you varies depending on your height as well as your weight or weight loss targets. If you ate a lot the previous day by 500 calories, you must make adjustments to your meals on the next day, so you eat no more than 2000 calories.
535Calories: 254
149This is where your skill of reading food labels will come into play as you can control the number of calories your body can take in a day.
536Ingredients:
150Phase 4. Start the Day Right With These Breakfast Recipes
5371 tbsp. vegetable oil
151Breakfast is the most crucial meal of the day. This is where you get most of your nutrients to function normally until noon.
5381/4 cup water
152The following breakfast recipes can help lower cholesterol by capping unhealthy fats that raise your body’s total bad cholesterol levels and at the same time, cleanse your digestive system of cholesterols. These dishes contain powerful cholesterol-fighting ingredients that are not only heart-healthy but extremely delicious as well.: Caramelized Onion, Parmesan Cheese, and Arugula Omelet
53910 pcs. chicken thighs, boneless and skinless
153Preparation Time: 30 minutes
5402 tbsp. cornstarch
154Cooking Time: 20 minutes
5413/4 cup honey
155Yield: 2 servings (1/2 omelet each plate)
5421 can of drained pineapple tidbits, juice reserved
156Calories: 116
5433/4 cup lite soy sauce
157Ingredients:
5441 tbsp. fresh ginger root, minced
1581 tbsp. extra-virgin olive oil
5453 tbsp. ketchup
159olive oil cooking spray
5462 cloves of crushed garlic
1601 tsp. no-cholesterol butter
547Instructions:
1611/4 cup arugula
548Heat oil in a medium-sized skillet over medium heat.
1622 pcs. medium-sized onions, thinly sliced
549Cook the chicken thighs until they turn evenly brown on all sides.
1631/4 tsp. ground black pepper
550Transfer the chicken thighs to a slow cooker.
1643/4 cup Egg Beaters Original
551In a bowl, mix soy sauce, honey, garlic, ginger, ketchup, and the reserved pineapple juice.
1652 tsp. balsamic vinegar
552Mix water and cornstarch in a bowl.
1661/4 cup shredded parmesan cheese
553Remove thighs from the slow cooker.
167Instructions:
554Blend the cornstarch and water mixture into the sauce on the slow cooker.
168Melt the butter and oil in a pan over medium-low heat.
555Return the chicken to the slow cooker. Add the pineapple tidbits.
169Add the onions, and stir gently to coat for about 10 minutes.
556Serve immediately.
170Add the vinegar when onions have softened and turned translucent. Cook for another 20 minutes.
557Phase 6. Sweeten Things Up: Make Your New Lifestyle Sustainable
171Reserve 1/3 cup of the mixture for later use. Store it in an airtight container.
558One common misconception that we would like to debunk is that sweets are off-limits. Just because you want to have a more heart-healthy lifestyle, does not mean you have to forsake your sweet cravings. You just have to be a bit more careful and creative when choosing the ingredients for your dessert.
172For the omelet, spray a skillet with the cooking spray and heat it over medium-high heat.
559Common dessert ingredients that have high-fat content such as whipped cream and butter contain high levels of saturated fat. This increases cholesterol levels in the body. As discussed in the earlier chapters, high cholesterol can lead to stroke, kidney problems, and heart attacks. The following desserts, however, contain low saturated fat, which will be perfect to add more variety to your diet:: Low-Cholesterol Pretzel Turtles
173Sauté the reserved onions, garlic, and arugula into the preheated skillet for about a minute or until the arugula has wilted.
560Preparation Time: 10 minutes
174In a bowl, combine thoroughly the cheese, pepper, and Egg Beaters. Pour them into a skillet.
561Cooking Time: 4 minutes
175Wait until the edges are set before pulling the edges towards the center. Repeat.
562Yield: 20 servings
176Continue cooking until the center is set, approximately 2 minutes.
563Ingredients:
177Fold and cut the omelet in half. Serve immediately.: Black Beans and Quinoa
56420 pcs. small pretzels
178Preparation Time: 15 minutes
56520 pcs. pecan halves
179Cooking Time: 35 minutes
566Instructions:
180Ingredients:
567Preheat the oven until it reaches the desired temperature of 300°F.
1811 tsp. vegetable oil
568On a parchment-lined cookie sheet, line up the pretzels. Put one candy on each pretzel.
1821/2 cup fresh cilantro, chopped
569Cook them in the oven for 4 minutes.
1831 pc. onion, chopped
570Put a half pecan on each of the pretzels while the candy is still warm.
1842 15-oz. cans black beans, drained and rinsed
571Let them cool down before transferring them to an airtight container.: Low-Cholesterol Strawberry Shortcakes
1853 cloves garlic, chopped
572Preparation Time: 10 minutes
1861 cup corn kernels, frozen
573Cooking Time: 4 minutes
1873/4 cup quinoa
574Yield: 6 servings
1881-1/2 cup vegetable broth
575Calories: 113
1891/4 tsp. cayenne pepper
576Ingredients:
1901 tsp. ground cumin
5771 tbsp. calorie-free sweetener
191salt
5781/4 tsp. almond extract
192ground black pepper
5791 tbsp. cornstarch
193Instructions:
5801-½ cups fresh strawberries, sliced
194Sauté onion and garlic in a saucepan over medium heat for ten minutes.
5811 cup of orange juice
195Add salt, pepper, cumin, and cayenne pepper to season according to taste.
5826 pcs. sponge cake dessert shells
196Stir in corn and continue to simmer for five more minutes.
583Instructions:
197Afterward, stir in the cilantro and black beans.
584In a small saucepan, combine cornstarch and sweetener. Add orange juice into the mixture and boil.
198Serve and enjoy.: Potato-Parmesan Pancakes
585Stir constantly for a minute. Remove from heat.
199Preparation Time: 10 minutes
586Add in the extract. Let it cool down.
200Cooking Time: 12 minutes
587Refrigerate for 30 minutes.
201Yield: 4 servings (2 pancakes on each plate)
588To serve, pour the sauce into the dessert shells.: Traditional Cream Cheese Brownies
202Calories: 150
589Preparation Time: 20 minutes
203Ingredients:
590Cooking Time: 40 minutes
2042 cups mashed potatoes
591Yield: 16 servings
2051/4 cup seasoned bread crumbs, divided
592Calories: 127
2062 tbsp. green onions, finely chopped
593Ingredients:
2072 tbsp. freshly grated parmesan cheese
5943/4 cup sugar
2081 egg white only
5951/2 cup all-purpose flour
2092 tbsp. olive oil, divided
5961/2 cup and 2 tbsp. calorie-reduced stick margarine, left to soften
210Instructions:
5971/4 cup unsweetened cocoa
211In a big bowl, combine chives, potatoes, egg white, and two tablespoons of breadcrumbs.
5981 large egg
212On a clean plate, combine cheese and two tablespoons of breadcrumbs.
599cooking spray
213Divide the earlier potato mixture into eight equal portions and roll them in the breadcrumb mixture while shaping each portion into a patty, about 1/4-inch thick.
6001 large egg white
214Heat a teaspoon of olive oil in a nonstick skillet.
6011 pc. 8-ounce block cream cheese, left to soften
215Cook four patties in the preheated pan for four minutes on each side. Repeat with one teaspoon of oil for the remaining patties.
6021 tbsp. vanilla extract
216Serve the pancakes with low-fat sour cream and applesauce.: Low-Cholesterol Waldorf Salad
6031/4 cup calorie-free sweetener
217Preparation Time: 15 minutes
6043 tbsp. 1% low-fat milk
218Cooking Time: 35 minutes
605Instructions:
219Yield: 3 servings (1 cup)
606Preheat the oven to 350°F.
220Calories: 93 calories
607With a mixer at medium speed, beat margarine and sugar until they turn light and fluffy.
221Ingredients:
608Add egg white, vanilla, and egg into the mixture.
2221/2 cup raisins
609Slowly add cocoa and flour. Beat well.
2232 tbsp. apple-flavored yogurt, fat-free
610Pour the resulting mixture into an 8-inch square pan coated with cooking spray.
2241/2 cup apple juice
611Bean sweetener and cream cheese using a mixer at high speed. Add milk.
2252 tbsp. mayonnaise, fat-free
612Pour cream cheese on top of the chocolate mixture. Use the tip of the knife to swirl them together to create a marble-like effect.
2261 cup celery, finely chopped
613Bake them at 350°F for 30 minutes. Let it cool on a wire rack.
2271/4 cup toasted walnuts, chopped coarsely
614Serve and enjoy!: Low-Cholesterol Cinnamon-Flavored Streusel Crisps
2281 cup apple, chopped
615Preparation Time: 20 minutes
229Instructions:
616Cooking Time: 20 minutes
230Combine apple juice and raisins in a microwavable bowl. Set to high heat in the microwave for thirty seconds.
617Yield: 28 servings
231Let it stand for two minutes. Drain.
618Calories: 87
232Combine celery, apple, walnuts, and raisins in a bowl.
619Ingredients:
233Stir the yogurt and mayonnaise into the mixture.
6201 package of refrigerated sugar cookie dough
234Serve immediately.: Breakfast Muffins
6213/4 tsp. ground cinnamon
235Preparation Time: 15 minutes
6221/4 cup light brown sugar
236Cooking Time: 35 minutes
6231/4 tsp. ground nutmeg
237Yield: 18 servings
6241/4 cup pecans, chopped finely
238Calories: 186
625Instructions:
239Ingredients:
626Preheat the oven to 350°F. Place the rack at the center of the oven.
240cooking spray
627Place the sugar cookie dough in a high-powered freezer for an hour.
2411 cup fat-free plain yogurt
628After an hour, transfer them to a cutting board. Cut them into 1/4–inch slices, which will yield about 28-32 slices.
2421 cup whole wheat flour
629Arrange them on a parchment paper-lined baking sheet.
2431 cup ripe banana, mashed
630Combine chopped pecans, cinnamon, nutmeg, and brown sugar in a small bowl to form a streusel.
2441 cup regular oats
631Top the cookies with 3/4 teaspoon of streusel. Bake them in the preheated oven for 12 minutes.
2451 egg
632Let it cool for 3 minutes before transferring them to a wire rack to fully cool down.
2463/4 cup packed brown sugar
633Serve and enjoy.: Lemon-Vanilla Berry Parfaits
2471 cup pitted dates, chopped
634Preparation Time: 10 minutes
2481 tbsp. wheat bran
635Yield: 4 servings
2493/4 cup walnuts, finely chopped
636Calories: 176
2502 tbsp. baking soda
637Ingredients:
2511/2 cup dried pineapple, chopped
6381 cup low-fat yogurt
2521/4 tsp. salt
6392 tbsp. honey
2533 tbsp. ground flaxseed
6402 containers of fat-free vanilla pudding
254Instructions:
6411 lemon zest
255Preheat the oven to 350°F.
6422 tbsp. lemon curd
256Place liners in the muffin cups and coat with cooking spray.
643fresh mint leaves
257Spoon flour into a measuring cup. Use a knife to level the flour.
6441 tbsp. fresh lemon juice
258Combine the following in a large bowl: baking soda, flour, oats, salt, sugar, and wheat bran.
6451/2 tsp. vanilla extract
259Combine them thoroughly.
6463 cups mixed berries, such as strawberries, raspberries, and blueberries
260In the middle of the mixture, dig up a hollow well.
647Instructions:
261On the other hand, combine banana, egg, and yogurt in a small bowl. Pour this into the well in the flour mixture.
648Whisk together the pudding, yogurt, vanilla extract, and lemon curd in a small bowl. Set aside.
262Mix well. Fold in pineapple, walnuts, and dates into the mixture.
649Mix lemon zest, lemon juice, and honey in another mixing bowl. Stir well until fully combined.
263Spoon batter into the lined muffin cups. Sprinkle the top with flaxseed.
650Add in the mixed berries. Use a rubber spatula to gently stir to coat.
264Bake the muffins at 350°F for 20 minutes.
651Assemble the parfaits in four 8-ounce glasses.
265Remove the muffins from the pans. Let them cool on a wire rack.
652Scoop three tablespoons of the yogurt mixture into each glass. Top them with 1/4 cup of mixed berries. Repeat the process to have two layers of the yogurt mixture and berries.
266Serve and enjoy.: Low-cholesterol Apple-Cinnamon Granola Breakfast
653Refrigerate for a couple of hours.
267Preparation Time: 15 minutes
654Serve and enjoy while chilled.
268Cooking Time: 40 minutes
655Phase 7: Set Up Your Meal Plan
269Yield: 6 servings
656As was stated a while ago, the success of your TLC diet is going to depend on your ability to commit to the plan. A TLC Meal Plan can help you stay on track. Here’s a sample meal plan to get you started.
270Calories: 116
657The layout might be different from one person to another but it should look like this:
271Ingredients:
658Monday
2723 cups regular oats
659Breakfast: Spinach, Feta, and Tomato Omelet
2732 tbsp. butter
660Lunch: Orecchiette with Chickpeas and Broccoli Rabe
2741 cup whole-grain oat cereal
661Dessert: Strawberry Shortcakes
2751/3 cup applesauce
662Dinner: Garlic Chicken
2761/3 cup oat bran
663Tuesday
277¼ cup honey
664Breakfast: Caramelized Onion, Parmesan Cheese, and Arugula Omelet
2781/3 cup walnuts, finely chopped
665Lunch: Lemon and Almond Crusted Fish with Spinach
2792 tbsp. brown sugar
666Dessert: Lemon-Vanilla Berry Parfaits
2802 tsp. ground cinnamon
667Dinner: Chickpea Curry
2811 cup dried apple, finely chopped
668Wednesday
2821/4 tsp. ground cardamom
669Breakfast: Swiss Asparagus Omelet
283Instructions:
670Lunch: Tomato and Turkey Panini
284Preheat the oven until it reaches the temperature of 250°F.
671Dessert: Cream Cheese Brownies
285Combine regular oats, oat cereal, oat bran, walnuts, cinnamon, and cardamom in a large bowl.
672Dinner: Penne with Asparagus and Chicken
286Stir well to combine the ingredients thoroughly.
673Thursday
287Melt two tablespoons of butter in a saucepan over medium heat.
674Breakfast: Pasta Toss
288Add honey, brown sugar, and 1/3 cup of applesauce into the heated saucepan. Boil.
675Lunch: Slow-Cooked Pulled Pork BBQ
289Cook the mixture for a minute. Pour applesauce mixture on top of the oat mixture while stirring well to coat.
676Dessert: Pretzel Turtles
290Spread the resulting mixture in a jelly roll pan.
677Dinner: Black Beans and Rice
291Coat the jelly roll pan with cooking spray.
678Friday
292Bake the mixture at 250°F for 90 minutes while stirring frequently every 30 minutes. Let it cool.
679Breakfast: Spinach, Feta, and Tomato Omelet
293Stir finely chopped apples into the granola. Store them in an airtight container.: Classic Buttermilk Pancakes
680Lunch: Honeyed Garlic Chicken
294Preparation Time: 15 minutes
681Dessert: Strawberry Shortcakes
295Cooking Time: 35 minutes
682Dinner: Chickpea Curry
296Yield: 12 servings
683Saturday
297Calories: 104
684Breakfast: Buttermilk Pancakes
298Ingredients:
685Lunch: Penne with Asparagus and Chicken
2991 cup all-purpose flour
686Dessert: Cream Cheese Brownies
3001 cup buttermilk
687Dinner: Tomato and Turkey Panini
3013 tbsp. sugar
688Sunday
3021/4 cup canola oil
689Breakfast: Apple-Cinnamon Granola Breakfast
3031/2 tsp. baking powder
690Lunch: Lemon and Almond Crusted Fish with Spinach
3041 tsp. vanilla extract
691Dessert: Cinnamon-Flavored Streusel Crisps
3051/2 tsp. baking soda
692Dinner: Pulled Pork BBQ
3063 egg whites
693You can mix and match the recommended meals to suit your budget. You could even add your own meals outside of the recommended recipes so as long as they are compatible with the goals of your TLC diet.
307Instructions:
694The point here is to commit yourself to the plan you have set yourself. This is because the diet will only work if you can control the portions of your meals and keep your daily intake below the maximum level of 2500 calories.
308Combine all-purpose flour, sugar, baking powder, and baking soda in a small bowl.
695A Recap, Review, and Analysis of the TLC Diet
309In another bowl, combine vanilla, oil, and buttermilk.
696Let us recap and summarize what you have learned in this section.
310Mix them thoroughly before adding the second mixture to the first.
697In this book, you learned about the TLC Diet and a 7-phase approach.
311In another bowl, beat the egg whites until they form small peaks. Fold them into the batter.
698Let’s go into a recap of each of the phases below.
312Pour batter into a hot griddle, coated with cooking spray.
699Phase 1 taught the basic concepts of the diet. It talks about cholesterol and saturated fat.
313Cook until both sides are lightly browned.
700Cholesterol is needed by the body to process essential nutrients and aid in digestion. It is important to monitor your body’s LDL (bad cholesterol) and HDL (good cholesterol) to maintain cardiovascular health.
314Serve with maple syrup on top.: Spinach, Feta, and Tomato Omelet
701The TLC Diet asks dieters to stay away from saturated fats such as beef tallow, beef fat, cream, butter, cheese, lard, fried foods, baked goods, and processed meats.
315Preparation Time: 15 minutes
702This is good because most of us love eating fast food staples, and they are very bad for our health.
316Cooking Time: 15 minutes
703Phase 2 taught us what needs to be in the pantry. It tells us to load up on fruits, vegetables, fish, poultry, whole grains, beans, legumes, nuts, and low-fat dairy.
317Yield: 1 serving
704This section also tells us to keep away from trans fat, saturated fat, sugar, salt, and alcohol.
318Calories: 150
705A daily recommendation is as follows:
319Ingredients:
706Grains/cereals/bread – 6 servings
320cooking spray
707Vegetables/beans – 5 servings
3211/4 cup Roma tomatoes, chopped
708Fruits – 2-4 servings
3223/4 cup Egg Beaters Liquid Egg Whites
709Low-fat dairy – 2-3 servings
3232 tbsp. fat reduced feta cheese, crumbled
710Eggs – 2 yolks a day (this already includes those used in bread)
3241/8 tsp. ground black pepper
711Mental preparation
3251/4 cup baby spinach leaves, chopped
712Have an “if-then” plan for every meal to avoid having to make stressful decisions every time. If having lunch, have an automatic A-B-C choice. If A is not available, then choose B, and so forth.
326Instructions:
713Learn from the past failed diet plans and examine where we went wrong. This will help us refine new strategies to apply to the TLC diet.
327Spray small amounts of cooking spray in a nonstick skillet. Heat over medium heat.
714Adopt a fluid mindset. Treat the TLC diet as a goal, not a strict diet plan that we need to follow to the letter.
328Cook the Egg Beaters in the skillet, and season with pepper. Cook for 2 minutes.
715Set your expectations
329Lift the edges to cook the other side of the egg. Cook for 3 more minutes.
716It is important to have goals. And we have to pursue what we want to achieve in adapting to the TLC diet. We are taught to set our minds and expect the following:
330Top half of the omelet with tomatoes, spinach, and feta cheese. Fold the other half of the omelet over the filling.
717Better cardiovascular health
331Serve.: Ten-Minute Pasta Toss
718Diabetes prevention
332Preparation Time: 20 minutes
719Immediate weight loss
333Cooking Time: 10 minutes
720Implementation
334Yield: 8 servings
721The TLC diet’s main objective is to be able to lower cholesterol levels. The plan tells us to make it a habit to read food labels, learn how to calculate saturated fat percentage in food items, and learn how to manage food portions.
335Calories: 150
722Personal lifestyle is key!
336Ingredients:
723The TLC diet is also made to be flexible. When dining out, there are suggestions on how we can still follow and maintain the diet plan:
33716 oz. rotini pasta
724Pack on veggies by ordering side dishes and asking for bigger veggie portions
3381-1/4 tsp. garlic powder
725Choose steamed or broiled dishes on the menu rather than fried
3394 tbsp. olive oil
726Eat the meat last, finish the veggies first.
3401-1/4 tsp. dried basil
727Choose lean meat and avoid the sauce and gravy.
3414 pcs. chicken breast, skinless, boneless, and cut in halves 1-1/4 tsp. dried oregano
728On days when we can’t control our cravings, this section reminds us not to get frustrated. We should never think of quitting. Instead, we should let it go and begin again the next day.
3423 cloves minced garlic
729For instance, if you’ve eaten an extra 500 calories today, “correct” it by reducing calorie intake by 500 calories the following day.
3431 cup sun-dried tomatoes, finely chopped
730Phase 4 encourages us to never skip breakfast. Here is a roundup of breakfast recipes that help lower cholesterol:
3441-1/4 tsp. salt
731Caramelized Onion, Parmesan Cheese, and Arugula Omelet
3451/4 cup parmesan cheese, finely grated
732Black Beans and Quinoa
346Instructions:
733Potato Parmesan Pancakes
347Boil a large pot of salted water. Cook the rotini pasta for about 8 minutes. Drain.
734Low-cholesterol Waldorf Salad
348Sauté chicken, salt, garlic, garlic powder, oregano, and basil in a preheated pot over medium-high heat for about 10 minutes.
735Breakfast Muffins
349Add the tomatoes and cook for a couple of minutes.
736Low-cholesterol Apple-Cinnamon Granola Breakfast
350Remove from heat. Pour the cooked rotini pasta into the pot with sauce and toss until well combined.
737Classic Buttermilk Pancakes
351Serve with parmesan cheese on top.: Low-Cholesterol Swiss Asparagus Omelet
738Spinach, Feta, Tomato Omelet
352Preparation Time: 20 minutes
73910-Minute Pasta Toss
353Cooking Time: 10 minutes
740Low-cholesterol Swiss Asparagus Omelet
354Yield: 1 serving
741For Phase 5, we are given a set of recipes for lunch and dinner. These recipes will help fuel us for the rest of the day.
355Calories: 194
742Orecchiette with Crusted Fish and Broccoli Rabe
356Ingredients:
743Lemon and Almond Crusted Fish with Spinach
357cooking spray
744Tomato and Turkey Panini
3585 pcs. trimmed and cooked asparagus spears
745Penne with Asparagus and Chicken
3593/4 cup Egg Beaters Liquid Egg Whites
746Black Beans and Rice
3601 slice fat-reduced Swiss cheese, halved
747Slow-cooked Pulled Pork BBQ
3611/8 tsp. ground black pepper
748Chickpea Curry
362Instructions:
749Slow-cooked Honey Garlic Chicken
363Spray small amounts of cooking spray in a nonstick skillet and heat it over medium heat until hot.
750Being on a heart-healthy diet doesn’t mean we have to give up sweet satisfactions entirely. Phase 6 gives us a list of desserts that are low in saturated fats.
364Add the Egg Beaters and cook for a couple of minutes until the eggs begin to set.
751Low-cholesterol Pretzel Turtles
365Lift the edges to cook the other side of the egg. Cook for 3 more minutes.
752Low-cholesterol Strawberry Shortcake
366Top half of the omelet with pepper, feta cheese, and asparagus. Fold the other half of the omelet over the filling.
753Traditional Cream Cheese Brownies
367Serve and enjoy!
754Low-cholesterol Cinnamon-flavored Streusel Crisps
368Phase 5. Master The TLC Way With These Main Dish Recipes
755Lemon-Vanilla Berry Parfait
369Your Lunch and Dinner could also benefit from a revamp. Lunch is especially crucial as this gives you the nutrients you need for the next few hours. Here are some recipes to consider so you can follow your TLC diet all day long.: Orecchiette with Chickpeas and Broccoli Rabe
756Personal Comments and Recommendations
370Preparation Time: 20 minutes
757The TLC Phase 1 to 7 guide to the TLC diet aims to provide a lasting effect on a person’s cardiovascular health. It sets the foundation on how to be critical about the food you eat, rather than aiming for a short-term weight loss program.
371Cooking Time: 10 minutes
758This is its strength. This meal plan ensures that we lose weight the right way and helps us maintain our ideal weight.
372Yield: 1 serving
759TLC is a good diet plan to follow because it educates us about cholesterol and the major role it plays in cardiovascular health. Few diet plans do that if any at all.
373Calories: 194
760One advantage of the plan is that it recognizes that the road to a disciplined diet and a healthier lifestyle does not happen overnight. It factors in mental preparedness before results can manifest. More importantly, it does not aim for quick weight loss, but rather long-term heart health and ideal weight maintenance.
374Ingredients:
761It is not as demanding as other diet plans which follow a specific cooking process and puts a limit on the types of food allowed to be eaten. The TLC program provides the right knowledge to discern which types of food to choose, whether eating in or dining out.
3754 oz. whole wheat orecchiette
762Conclusion
3764 cloves garlic, minced
763With all that is said and done, does the TLC diet work? The answer is yes. However, its success is completely dependent on the person using it: you.
3771/4 tsp. freshly ground pepper
764Your ability to mentally prepare yourself for the plans and commit to them will make sure that your body gets the nutrients it needs while also burning through its stored fat. It will also help if you can be as realistic as possible while monitoring the progress of your diet.
3781/2 bunch trimmed broccoli rabe, cut into 2-inch pieces
765If you implement the plan properly, you should see considerable changes occurring in your body. If you feel that you are ready to follow the requirements of this plan, it’s best to get started as soon as possible.
3791/2 tsp. fresh rosemary, minced
766In conclusion, the diet plan has the potential to improve overall heart health and lower cholesterol given its combination of diet and exercise. Given its scientific grounding, it’s definitely a diet worth trying.
3803/4 cup chicken-flavored vegetarian broth
767References
3811 8-oz. can chickpeas, drained and rinsed
768CDC. “High Cholesterol Facts.” Centers for Disease Control and Prevention, 27 Sept. 2021, https://www.cdc.gov/cholesterol/facts.htm. Accessed 26 Apr. 2022.
3822 tsp. all-purpose flour
769CDC. “LDL and HDL Cholesterol: ‘Bad’ and ‘Good’ Cholesterol.” Centers for Disease Control and Prevention, 31 Jan. 2020, https://www.cdc.gov/cholesterol/ldl_hdl.htm. Accessed 26 Apr. 2022.
3832 tsp. red wine vinegar
770“Cholesterol & Nutrition - TLC | Health & Prevention | Heart, Vascular & Thoracic Institute.” Cleveland Clinic, https://my.clevelandclinic.org/health/articles/16867-cholesterol--nutrition-tlc. Accessed 26 Apr. 2022.
3841 tbsp. extra-virgin olive oil
771Cholesterol Information | Cdc.Gov. 27 Sept. 2021, https://www.cdc.gov/cholesterol/index.htm. Accessed 26 Apr. 2022.
385Instructions:
772TLC Diet - US News Health. https://health.usnews.com/best-diet/tlc-diet. Accessed 26 Apr. 2022.
386Boil a large saucepan of salted water. Cook pasta in the salted water for 6 minutes.
773“TLC Elements.” Therapeutic Lifestyle Change (TLC), 28 Apr. 2015, http://tlc.ku.edu/elements. Accessed 26 Apr. 2022.
387Add broccoli rabe while stirring occasionally.
774Your Guide to Lowering Your Cholesterol with TLC - NHLBI, NIH. https://www.nhlbi.nih.gov/files/docs/public/heart/chol_tlc.pdf. Accessed 26 Apr. 2022.
