It makes up almost 2/3 of our body mass, covers more than 3/4 of our planet's surface, and is the single most important component of all living things.  Without water, every creature from the tiniest single-celled organisms to the largest animals on earth would simply cease to exist.  Every biochemical reaction in our bodies depends on it.  It feeds us by carrying nutrients to our cells and cleanses and purifies us by allowing for the removal of metabolites and toxins.  Yet, most of us do not get enough of it, and even more of us take it completely for granted.  
 
Listen to me when I say that if you want to radically change the way you look and feel - drink more water!!! 
 
Start with an 8 oz (400 ml) glass in the morning immediately after you wake up, and before anything else passes your lips.  Bring along a large bottle of water to sip throughout the day at work.  Skip the soft drinks & juices - they contain sugar, empty calories, and many are loaded with artificial ingredients. Whenever you are thirsty reach instead for a glass of cold water.  The same holds true for working out - avoid the fancy sports drinks and hydrate your body with water.  It is much more efficient at quenching thirst than anything else and will help to keep inches off your waistline!
 
Leading a healthy, balanced lifestyle is much easier than you think.  It all starts with understanding what your body really needs and then making a few simple changes every day!
Like everything in nature, the human body tends to take the path of least resistance. If you choose an inactive lifestyle, your body will soon oblige with a loss in muscle tone, strength, and mobility.  Sedentary living can also lead to all kinds of health problems including obesity, low energy levels, inability to cope with stress, increased risk of injury and susceptibility to disease.

To look and feel your best, you need to challenge your body by engaging in some form of exercise at least 3 times per week.  Running, weight training, yoga, basketball, cycling, Taekwondo...  what you choose to do is not as important as making it part of your weekly routine.  Like proper nutrition, a disciplined approach is the key to success. Would you go a week without taking a shower or brushing your teeth?  Yuck!  Well this is the same mindset you need to develop with respect to exercise.  Equally important is how you do the exercise.  A leisurely ride on an exercise bike for 20 minutes while reading your favourite novel will not do you much good.  You need to focus and put some real energy and enthusiasm into your workouts.  Remember the key is to challenge your body!   Put in some real effort, and you will be rewarded with real results.

Choosing an activity you enjoy and working out with a friend will also help.  It's also a great idea to mix it up from time to time - keep your body guessing and try new things!  This keeps it fun and your body will respond much faster.

There are so many fad diets out there which claim to confer remarkable results in very little time, yet many of these techniques will not help you to achieve the balance necessary for sustainable healthy living.  In many cases, the results are temporary and you will eventually pack on the pounds (often more than before) soon after stopping the diet.

You must keep in mind that good health, like everything else in life is all about balance.  In order to achieve true, lasting results, you need to be mindful of what, when, and how much you eat.  That having been said, eating healthy does not have to be difficult or boring.  Quite the contrary - some of the best tasting foods I have ever tried are simple to prepare and packed with nutritional goodness.  The key to success is to make healthy eating choices every day. 

It would not be practical for me to go into detail on the many aspects of healthy eating on this website, however, you can refer to the table below and our Nutrition Q&A page for useful tips to help get you on the right track...
Equally important is getting adequate rest.  Six to eight hours of uninterrupted sleep in a darkened room, every night is recommended for adults.  Rest is also important after exercise, since this is when the body repairs itself and builds muscle.  You should give yourself at least 48 hours between workouts to allow muscles to fully recover.  Not getting enough rest will rob you of energy, make workouts less effective, and increases the likelihood of injury.
Drink more water!
Eat more of the right foods!
Challenge your body!
Get enough rest!
Do's
• Eat a good breakfast - it's the most important meal of the day.  Hot oatmeal with a tablespoon of ground flax seed or flax oil, and a scoop of Fitlicious French Vanilla, served with a side of egg whites and a piece of fresh fruit is a great way to start your day!
• In a rush?  Try mixing up a breakfast smoothie by adding a scoop of inbalance protein in a blender with 5 oz of non-fat milk, unsweetened almond or rice milk, 1/2 cup of frozen fruit, a tablespoon of flaxseed oil, and one or two scoops of your favourite Fitlicious Flavour Blaster - That's a 3 minute meal ready to go!!!
• Eat sufficient protein & complex carbohydrates, at each meal (choose from fresh, green leafy vegetables, whole grains, and starches from legumes, brown rice & sweet potatoes)
• Spread your caloric intake into 5 or 6 smaller meals- this will help to avoid the wild swings in blood glucose levels and cravings associated with consuming only 2 or 3 large meals per day
• Plan meals ahead of time - this is a good habit to get into, which will help to keep bad eating habits in check
• Snack on a piece of fresh fruit or unsalted almonds if you get hungry between meals
• Take a quality multi-vitamin - it's your insurance policy to ensure your body always gets the micronutrients it requires
• Have an inbalance protein shake 30 minutes before (unless you've recently eaten a meal) and immediately after your workouts, or whenever you are rushed for time and can't get enough protein in a meal

Don't's
• Don't skip meals - this will rob you of energy and you will be more likely to fill up on junk when your stomach starts to rumble!
• Avoid the "all you can eat" mentality.  Gorging yourself will cause your blood glucose levels to spike - shifting your metabolism into fat storage mode! Portion control your meals and eat to feel satisfied - not stuffed!
• Don't eat foods which are high in sugar or refined white flour - these offer only empty calories, which will readily find their way to your waistline!  Instead, sweeten food & beverages with a sugar-free, all-natural product like Fitlicious Flavour Blasters
• Don't eat foods which are high in fat and avoid foods which are high in saturated and trans fats - choose only lean cuts of meat
• Avoid eating too much red meat - limit protein from red meat to no more than once per week.
• Avoid deep fried foods - grilled or broiled is better
• Don't snack on junk foods - they offer little nutritional value and will ruin your appetite for the good stuff!
• Avoid adding salt to foods or eating foods which are high in salt.  Too much sodium can cause all kinds of problems from bloating & water retention, to high blood pressure
• Don't eat a large meal before bed - this should be your smallest meal of the day - particularly if your goal is to lose weight.  A piece of fresh fruit and a herbal tea is a good choice!

TM
Ask the pros!
The old addage "no pain, no gain" should be taken with a grain of salt.  A training routine that results in "a good burn" for one individual could result in serious injury to another.  This is a concern particularly for individuals who have not made the transition to include working out as a part of a balanced lifestyle routine.  I have been training routinely now for years, and because of my busy schedule I typically work out on my own in the morning, but if you are new to training, I strongly recommend that you consult a professional before getting started.  It's a good idea to have yourself assessed by a Certified Personal Trainer (emphasis on the word CERTIFIED!)  Ask for references and request to see their credentials if you are unsure of a trainer's qualifications.

Learn to Breathe!
I know what you're thinking.  Learn to breathe?  Inhale, exhale, repeat!  What could be easier?

While the process seems simple, the truth of the matter is that most of us typically use only about 10% of our lung capacity when we breathe. Shallow breathing takes place in the upper portion of the lungs, which can result in a build up of secretions in the lower lobes, making breathing difficult and can even lead to respiratory problems. Active, deep breathing helps to break up these secretions, making our lungs more efficient at transporting oxygen into our bloodstream and carbon dioxide out. 

Anyone looking to improve their quality of life should learn and practice controlled deep breathing. Among a long list of health benefits, proper breathing technique is key to maximizing exercise performance, and provides a very effective means of managing stress.

Belinda Kim - Yoga Instructor & Mind and Body Coach writes:

"Breathing is what gives us life. Once our breathing becomes stagnant, we become stagnant as living beings. Take the time to consciously slow down your breathing, which will slow down the heart beat and resultingly, help to control the chaos which contaminates our minds. This in turn frees you to enjoy every part of your life. You may not be able to change the world around you, but you can control how it affects you by managing your inner self. This all begins with the breath."


Healthy eating should always focus on consuming an abundance and variety of fresh, whole foods.  Unfortunately, many people lose sight of this simple truth, and often resort to fad diets or the purchase of pills in the hope of correcting nutritional deficiencies and treating the disease conditions which result from years of poor dietary habits.
 
At inbalance nutrition™, our goal is to provide consumers with lifestyle products specifically designed to work with fresh, whole foods, and to make eating healthy a whole lot easier and more enjoyable!
 
 
Copyright © 2009. inbalance nutrition
Division of De France Marketing Inc.
All rights reserved.

Wishing you a healthy, balanced lifestyle!
 
Colin J. De France
President & CEO