Coaching Information
(Below, are several items and bits of information you my find helpful in your coaching. Feel free to download and run any of the information off. Coaches need to do whatever they can to help each other. Find someone to mentor and help them out. For additional information, contact Sarah at Bee-Fit Nutrition, at (360) 923-0486.
NUTRITIONAL/HEALTH INFORMATION
(Before taking any supplement, seek the advice of your physician)
1. 4 ounces of coffee (24mg of caffeine) or (18 mg in pop-36mg in JOLT) takes 24 hours for the kidneys to process it through the body. Adrenals and kidneys are stressed trying to eliminate it. In doing so, the body is working on the detox work instead of working naturally. Adrenals are stressed, because caffeine is a stimulant to the body, and if the fight or flight scenario is running all the time, the body is stressed and cannot repair itself. So if you are stressed or stimulated with caffeine-drugs, ephedra, you will become sick more often. The kidneys are stressed trying to get rid of it.
2. Take calcium at night for better absorption and utilization. (During the repair stage of sleep)
3. Take protein within 45 minutes after a workout for better utilization of the protein.
4. Never take a supplement over 3 weeks without at least a one day break. Whether natural products or not, the body always needs a break.
5. Ester C stays in the body 4 times longer than regular Vitamin C. Ester C has a molecule that will keep it in the system for 75-90 minutes.
6. 10 deep breaths can lower your blood pressure by 10%. It can also stabilize pulse, relieve tension headaches, reduce stress and relieve fatigue.
7. Herbs for supporting the immune system include: Astragalus and Par D Arco. These increase the immune system by helping the "T" cells.
8. Muscle cramps can mean you have an insufficient amount of magnesium, potassium, calcium, trace minerals, or vitamin B6. You can also be dehydrated.
9. Always start the day off with juice to help detoxify the body. Lemon and water are excellent, but orange, apple, and grapefruit will do. The reason this works is because it stimulates the bile in the body.
10. Soda pop has 16 teaspoons of sugar in it. Standard can of pop. This hampers digestion, clogs the liver, depletes you of energy, and dehydrates the body because it is processing the chemicals. It hampers digestion for up to 3 minutes, which means that the food in the body ferments, and produces gas and indigestion. When this happens, energy levels go down by about 20%.
11. When flying on a plane, stayed hydrated. Avoid caffeine drinks. They dehydrate the body. Get plenty of rest on your trip.
12. A typical meal plan might look like this one:
Breakfast-4 egg whites scrambled, 1/2 cup of oatmeal
Snack-1 cup of strawberries
Lunch-Chicken Breast Roasted, Salad with Tomatoes and dressing, rice
Snack-Pasta and Vegetables
Dinner-Salmon grilled, Green Beans steamed, corn on the cob, Potato Baked
Snack-Almonds and fruit
Liquid all through the day , water, , water , water (1/2 your body weight in ounces minimum)
13. If you find yourself waking up between 2:00 and 4:00 am, usually your adrenals are exhausted. You may need rest, or supplements that will support your adrenals, such as B-5.
14. Your body re-energizes and repairs between 10:00 pm and 2:00 am.
15. There are several drinks on the market, so look for drinks with Vitamin C, potassium, B Vitamins, and very little sodium. Emergen-C is excellent. You don't want drinks high in fructose, corn syrup or laden in colors.
16. If you travel and get diarrhea, try taking Acidophilus and watch what you are eating. Drink peppermint tea, to help with digestion, or better yet, take a digestive aid. If you get gas and you've tried peppermint and ginger, but it doesn't work, try a digestive enzyme or activated charcoal. These usually help within 30 minutes of taking them.
17. Some people keep pulling the same muscle over and over. The number one reason is not warming up properly. Warm-up, dynamic is nature, takes a minimum of 45 minutes. Warming down and post-stretching is critically important.
18. Plantar warts can be caused by lack of Vitamin A and E and poor mineral absorption. A good digestive enzyme will help.
19. Mild dehydration will slow down one's metabolism as much as 3%.
20. Lack of water is the number one reason for day time fatigue.
21. If you are thirsty, research shows that you are lacking 3% of your body's water supply.
22. If you continuously have dry lips, you are lacking 7% of your body's water supply.
23. 75% of Americans are chronically dehydrated.
24. Drink water at room temperature. Drinking ice water will stop digestion. 4 ounces every 30-40 minutes.
25. Keep your feet warm. Warm them before bed

IF 99.9% IS GOOD ENOUGH.. THEN
*26,000 surgeries will be botched
*158, 400, 000 checks deducted from wrong accounts
*69, 063, 840, 000 misplaced phone calls by telecommunication services
*2, 488, 200 books shipped with wrong covers
*6, 570 Commercial airline crashes
*12 newborn children will be given to the wrong parents
*114,500 mismatched pairs of shoes will be shipped/year
*18, 322 pieces of mail will be mishandled/hour
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