According to Dr. Michael Colgan if you dehydrate a muscle by only 3%, you will lose 10% contractile strength and 8% of your speed. Staying hydrated is very important to both lifelong health and top physical performance.

A deficiency of water can alter the concentration of electrolytes such as sodium, potassium, and chloride,water has a profound effect on brain function and energy level.
– Vernon Mark, M.D. at Massachusetts General Hospital in Boston

Proper nutrition is one of the key components to creating a more shapely body. The foods you put in your body will account for up to 80% of your physique. This is so true. You can work out all you want, but if you don’t eat right you will not achieve your desired results!

Oat bran and whole grain oats have been proven to lower cholesterol and stabilize blood sugar. Oats may also protect against heart disease and cancer.

If you are trying to lose weight, beware of mindless eating. Every extra bit of food adds
calories. Eating just 100 extra calories a day can lead to a 10 pound weight gain over the course
of a year. If you feel like snacking but you are not hungry, drink water, flavored water, chew on veggies (celery, carrots, broccoli..), leave the house or go exercise to get your mind off of eating!
tip: If you are going to eat a little more than you need, make sure to exercise!

Some Superfoods for flat abs! Avocado, blueberries, yogurt (plain is best), watermelon, kiwi, almonds, barley, black beans, green tea, and chocolate milk!

A Harvard School of Public Health Study discovered that on days people eat fast food they consume an average of 187 extra calories. These extra calories can lead to a six pound weight gain in one year. If you are someone who eats fast food 3+ days a week, make it a goal to limit it to 1-2x a week then 1 then none!

Young coconuts are highly nutritious. A whole young coconut, sometimes referred to as a drinking coconut, has only 140 calories and is packed with nutrition.
Enjoy the whole young coconut by itself or add water and coconut meat to a smoothie for a tropical delight.

When taking vitamins, take them with or after food. When you have them with or after a meal, you get a better absorption rate. The vitamins you need to be taking daily are D, B-complex, a multi-V, and Omega-3 from fish oil or krill. If you are lactose intolerant, vegetarian or vegan, then you may be deficient in some vitamins, so consult your doctor or even Vitamin Specialist to find out what you need.
*If you live in OC and are looking for a Vitamin or Herbal Specialist, ask me, I …

If you love cereal as I do, here are some delicious yet healthy cereals that you can indulge in without the guilt: Fiber One, Kashi Autumn Wheat, Kashi Honey Puffs, Kashi Oat Flakes and Wild Blueberry Clusters, Go Lean Crunch, Barbara’s Multigrain Shredded Spoonfuls (taste like Life but healthier), and Vanilla Almond Shredded Oats. Other good brands are Health Valley and Nature’s Promise. You can find all of these cereals at your local grocery store!