Getting in shape requires discipline and plans in training and nutrition If it were a simple process, everyone would have the physique of their dreams Eating right is the most important component to achieving this goal., and the hardest challenge. Most people have a basic idea of what a sound nutritional program would look like, whether it's following Canada's Food Guide, or following a diet in a book or magazine. The easier approach is to live the "lifestyle.", which includes learning the Foundations of Health. This basic outline will provide you with the knowledge you need to change your body for the better and get the most out of your food choices. The following 3 elements make up the Foundations of Health.

4-6 Quality Meals per Day
4-6 quality meals containing protein create a healthy, energized body. Protein is not easily stored as fat and helps create a lean, toned and muscular body. Males should aim for 1 gram of protein per body pound per day. Females should consume .6 grams of protein per body pound per day. The remainder of your meal should consist of quality carbohydrates (stick to low glycemic sources), healthy fats (monounsaturated and polyunsaturated) and fibrous vegetables. Eat enough to feel satisfied and to provide you with enough energy until your next meal. Refrain from consuming high amounts of unhealthy trans and saturated fats and simple, high sugar carbohydrates, as they are likely to be stored as fat. If it is inconvenient or expensive for you to consume 4-6 whole food meals per day, use Meal Replacement Powders and/or Bars.

Micronutrients (Vitamins and Minerals)
Vitamins and minerals have the most significant impact on your health. Deficiencies lead to serious health problems and reduced resistance to diseases and stress (both physical and environmental) Everyone, regardless of their age or activity level should be supplementing with a multivitamin and/or antioxidant formula.. Weight training and endurance activity deplete specific nutrients from your body, including electrolytes, B Vitamins, and Vitamin C. Active individuals should be supplementing with a Multi-Vitamin/Multi-Mineral designed for them. Aim to be eating 4-6 servings of a variety of vegetables per day. Eat a wide variety of vegetables, mostly dark green and brightly coloured since these contain the most antioxidants by nature. If vegetables are not convenient or palatable, try supplementing with Progressive Veggie Greens and Progressive Phytoberry. Each serving contains the same nutrients found in 6-8kg of organic vegetables and fruits!!!!!

Essential Fatty Acids
Essential Fatty Acids or EFA's are found naturally in foods like fatty fish, flax seeds and walnuts. They play a large part in cell regeneration and general health and are especially important for individuals who are active. Omega-3's are the most important EFA to supplement with. Eating 2-3 servings per week of organic, wild salmon or herring, or supplement with Flax Oil Salmon Oil or an EFA blend to ensure you get the required amount of EFA's. 1-3 tablespoons of Flax Oil, Asenta Nutra Sea Fish Oil, or 3-4 gms of encapsulated Salmon Oil per day is recommended.

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