What does your fridge look like?

We already discussed Mayo, Mustard and Ketchup...now lets find some great alternatives that keep you fit, and healthy. Below are a some great ways to dress up your food while watching your caloric intake and not sabotaging all the hard work you put into the gym.

Hot Sauce - While you might never think Hot Sauce should be a staple in every home because it is one of the healthiest condiments you can get your hands on. The health benefits are lengthy including stimulating blood flow to the stomach, as well as increasing metabolism and reducing stress. So the next time you're having a bad day and want to eat cookies or donuts, put some hot sauce on a piece of chicken and go to town, you'll be thankful you did.

Salsa - Like Hot Sauce, Salsa can also help reduce depression, speed up metabolism and cure a cold. However unlike Hot Sauce, Salsa has some great attributes that our bodies need like Vitamin C and is an amazing alternative to other less appealing, more fattening condiments. For the most "bang for your buck" try making Salsa from scratch at home it will be at it's freshest and cut out on your intake of processed foods.

Vinegar - Vinegar is known to most dieters becuase of the few to zero calories it contains and it has been shown in some studies to help stablize blood sugar. Vinegar is a great choice for your salad as opposed to fatty dressings that are Mayo-based. Due to dressings like Ranch, Bleu Cheese and Caeser our healthy salads are turning into 2000+ calorie meals. Instead try oil and vinegar as your salad dressing for a healthier, more calorie friendly meal.

Hummus- This is my wife's personal favorite and if she had her way she would put Hummus on just about everything. While I think she's crazy there is a method to her madness, Hummus is made out of chickpeas which contain a ton of protein and fiber. Fiber helps you stay full for long periods of time as does Protein, but protein also helps you heal your muscles so you aren't so sore after killing it at the B Meyer Training Center. As if that wasn't enough to convince you, Hummus can also be considered a vegetable given that it is high in fiber, minerals and antioxidents.

I hope that you learned a few things from this blog, next month we're going to take on other hidden pitfalls in your fridge such as processed meats and yogurts. For now, enjoy cleaning out your condiments and we'll see you in the gym!

Crunk Drinks I Love Them

Read what caffeine can do for you and get the facts.  Another article by Jose Antonio.

Caffeine Good or Bad?

Food Suggestions Made Simple

I recently have been getting questions concerning diet and eating suggestions.  I always tell my athletes I didn't get my degree in food but did take some classes and can give you suggestions but will not write out a diet.  I leave that to the experts not the performance coaches.  Bellow are some simple suggestions and I always try to go by.   My personal eating life I try and go with the 70-30 or 80-20 type weekly eating plan.  Eat 70 to 80 percent the same thing every week and 20-30 whatever you want with moderation.   I know after years how my body feels and adjusts and can make simple changes as I age. 

Proteins
-egg whites but remember the yolk has all the nutritional value
-chicken breast
-beef
-fish
-pork

Tons of ways to cook everyone of those choices.

Legumes
Lentils
black beans
red beans
pinto beans

Vegetables
mixed vegetables (broccoli, cauliflower)
green beans


1.  Don't drink your calories I rather eat mine
2.  Fruit 1-2 days a week is fine you don't need it everyday just extra sugar and fructose
3.  Try the 80-20 every week and your body won't feel the 20 bad your just ate for that one meal.
4.  Avoid processed stuff and shop on the outside of the store
5.  Pay extra to get your meals at restaurants made correctly or just ask for dressing extra on side
6.  Substitute your sides for steamed vegs without butter
7.  Rotate 5-7 meals for the week add delete one every 2-3 week so you don't get bored
8.  Ms. Dash, salsa, garlic salt, sea salt can all add taste and are simple to use

Coach B Meyer

NBA ALL-STAR WEEKEND 2011

As always the NBA all-star weekend was a huge success for Dwight.  He didn't get MVP or score tons of points but the impact that I saw Dwight have off the court was amazing.  Personally I was glad Dwight didn't play a lot since he is logging big minutes for the Magic and gearing for another run at the title.  Most think of the All-Star weekend as a time for the players to rest and hang out but the schedule these players have during all-star weekend is nothing like that.  Yes, Dwight had a great time but every hour except for the first 2 which he was eating when he landed was scheduled with meetings and appearances.  Dwight did them all with a smile and always made extra time  to spend with his fans and family.   C-Prime/Red Bull/Adidas put on a great Friday night show for his friends and guests.  Rick Ross made an appearance and added to a great night of activities at the party.    I have a short video up on my facebook to show the attention and impact Dwight has on the best in the NBA.  All his sponsors such as Adidas are lucky to have D12 on board and I feel blessed to see him in action during such an event.  To the entire D12 team and especially his manager and assistants well done boys.



  Coach B Meyer
http://www.facebook.com/bmeyertraining

Update From Coach B Thursday

Clients and Friends-

1. Tuesday AM visited park maitland and to see how kids were
doing on Healthy 100 Challenge. Bmeyertraining is rewarding the best class with most checked off workouts.

2. Predator Dance Team begins workouts again @ bmeyertraining center
3. Excited to get new monster milk products from cytosport and muscle milk this week
4. On plane now to LA w Team Howard for all-star weekend.
5. Pastry shoes arrive today for magic dancers. Thank you to Rob and Angela Simmons.

Make sure to look for videos and pictures from all-star weekend on bmeyertraining fanpage

Healthy 100 and B Meyer Training

Coach Mark and Coach B are super excited to be invovled with Florida Hospital and Park Maitland in the Healthy 100.  To learn more about the Healthy 100 please read what Park Maitland Mary Margaret wrote today to parents and freinds.

Learn what the challenge exercises are for the kids of Park Maitland.  Park Maitland Healthy 100 Challenge

Dear Park Maitland Parents, Teachers, and Staff:

Our morning assembly presenting the “Healthy 100” mission and goals was truly amazing! First of all, the children were beautifully behaved and looked adorable all dressed in green. They presented very cute, happy, eager photo ops for the many news cameras that were clicking away! You can see our school on the news at the following times and on/in the following channels/websites/newspapers and magazines (tentatively):



• The Orlando Sentinel — tomorrow’s paper, plus there will be something online before the end of today

• WKMG/Channel 6 — ran at noon and will repeat at 7:00 and 11:00 p.m.

• WFTV/CHANNEL 9 — is placing now

• WESH/Channel 2 — not sure of the time yet

• FOX/Channel 35 — will run on the 5:30 news and at 10:00 p.m.

• CFN/13 — will run starting at 4:00 p.m. and throughout the day and night

• Several magazines and local newspapers will be running the write-up and photos

We could not have had such a successful kick-off for this initiative without the help and expertise of some wonderful people. In the photo above, from left: Dwaine Stevens, a corporate officer with Publix, who drove from Jacksonville this morning to be with us at the assembly (Publix prepared over 600 salads for our students to enjoy at lunch); Mindy Kobrin, a Park Maitland graduate from 1983 who is a lifestyle and celebration expert in New York City (see the attached pdf file to learn more about her and enjoy her “Kissing Kebab” recipes); our Head of School, Cindy Moon; Sam Olenick, Park Maitland mom who is the Executive Director of Corporate Communications and Community Partnership at Florida Hospital, our “partner” in this wonderful endeavor; Mike Larrimore, Park Maitland School physical education teacher and faculty sponsor of our “Healthy 100 Kids;” Bryan Myer, a performance coach for athletes, and, in particular, for Dwight Howard; Hollis Wilder, Park Maitland mom and winner of “Cupcake Wars” on the Food Network for two straight years and our healthy eating presenter along with the “Healthy 100 Kids” (Hollis and her team of bakers at “Sweet” made all of the students delicious little mini mini cupcakes for lunch); and Mark Theisen, Park Maitland dad, and gym owner, also performance coach for athletes and pro surfer Evan Gielsman! They are all our heroes!


Please click open the attachment to this note, and you will see the “Kissing Kebabs” recipes shared by Mindy Kobrin. Mindy held a chocolate fondue party for the 4 Red class after the assembly. Trent Bangle, a student in 4 Red, won the “Kissing Kebabs” poster contest held to narrow down the winning class. They had such fun! Enjoy Mindy’s lovely recipes, and be sure to visit her website — http://www.mealsonheelsbymindy.com for menu ideas, recipes for all occasions, and tips for entertaining. As Mindy says, “Eat well. Feel well. Entertain well.”



For photos from the assembly, go to my MobileMe gallery at http://gallery.me.com/marymbowen#100381. For photos from the “Kissing Kebabs” chocolate fondue event, visit http://gallery.me.com/marymbowen#100386.



Happy, healthy evening, friends...and be sure to catch us on the news!

Mary Margaret

Healthy 100 Park Maitland Challenge

Exercise and working out doesn't have to take hours.  Good luck with the challenge and remember fitness can be done in minutes.  Dwight, Coach B, and Coach Mark are watching and waiting for the results.  Kids, get those parents involved and make it a family workout. 


View Exercises

Healthy 100 Challenge