COACH MIKKA

Women's Health

 

A healthy diet gives you energy, supports your mood, maintains your weight, and

keeps you looking your best. It can also be a huge support through the different stages

in life. Healthy food can help reduce PMS, boost fertility, combat stress, make pregnancy

and nursing easier, and ease symptoms of menopause.

Whatever your age, committing to a healthy diet will help you look and feel your best

so that you stay on top of your commitments and enjoy life.Good nutrition starts with the

basics: a well-rounded diet consisting of whole grains, fresh fruits and vegetables, healthy

fats, and lean sources of protein. These kinds of foods provide women with plenty of energy,

the means for lifelong weight control, and the key ingredients for looking and feeling great at any age.

Focus on whole, plant-based foods. Fill most of your plate with fruits and leafy green vegetables. Also include a variety of whole grains, beans, and legumes to give you filling fiber and keep you going throughout the day. Try to find minimally processed or locally grown foods whenever possible and make these foods the mainstay of your diet.

Bone up on calcium. Women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium to support your bone health. While dairy products are high in calcium, their animal fat and protein can accelerate bone loss. So also consider plant-based sources of calcium like beans, broccoli, kale, Brussels sprouts, and collard greens.

Make sure you get enough iron. Many women don’t get enough iron in their diet. On top of that, women lose a lot of this important mineral during menstruation. Boost your intake by eating iron-rich foods such as lean red meat, dark poultry, lentils, spinach, almonds, and iron-fortified cereals.

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Cut back on alcohol.  Women who have more than two alcoholic drinks a day are at higher risk of osteoporosis. Caffeine consumption interferes with hormone levels and also increases the loss of calcium. Try to limit alcohol consumption to one glass a day and caffeine to one cup a day.

 

 

Supermarket Tours

 

 

As we all know making choices on your grocey bill can be life changing. With my helpful tips on how to save and where to shop, pay close attention to my blogs about the best places to shop. My Supermarket Tours will offer all clients the opportunity to compare fresh produce choices and overall helpful tips on how to save when purchasing meals for your diet. Aldi's is alway stocked with Fresh Veggies and Fruits at a Very Low Cost for you and your family.

 

Washington, DC (My #1 Grocery Store)  Aldi Grocery Store

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Find an Aldi's in your Area 

 

Pantry Makeover

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Put the healthy stuff front and cente rInstead of keeping fresh fruits and veggies in the crisper drawers at the bottom of the refrigerator where you can’t see them, you can put the produce in a big, clear container on one of the shelves. Whenever I open the door, it’s the first thing I see, so I’m more likely to grab an apple or handful of baby carrots over something not as nutritious. Similarly, instead of wrapping leftovers in tinfoil, I store them in clear containers so I don’t forget about them when my hunger strikes.

 

Keep the more indulgent foods out of sight!  OUT OF SIGHT OUT OF MIND!!

I love to splurge every now and then, so I keep my favorite unhealthy foods out of sight (and out of mind). Seeing a delicious food makes me more enticed to eat it, so I store these more indulgent foods in opaque containers or various drawers in my refrigerator. For example, I love butter cookies.. OMG!! There so good!! My kids love them too, so I still have to buy them. I make it a priority NOT TO EAT THEM. At the end of the day, Im still gonna be "Mikka" and everything I do can be good or bad. I wont fail at this because most folks will say " I will work it off tomorrow.  Not Mikka. Ive learned to be faithful to my journey. NOT gonna happen!!!  #period

 

 

Family Involvement

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Involve your kids with your workout. Its great for bonding and their health. Get Family Fit!! 

 

 

 

MEAL PREP

 

 

 

 

 

 

 

You said "Dieting can't be made easy???"  I hear you gasping, Well it can... and it comes down to one thing PREPARATION!. If you fail to prepare, you plan to fail! It really is as simple as that, and I'm going to give you some tips to make dieting easier than you ever could have thought possible.

 

FOOD PREPARATION Preparing your food ahead of time is the number 1 strategy for sticking to your diet. It makes it very convenient especially if you work full time and it will stop you reaching for convenience foods like Take-away's, if all you have to do is put your food in the microwave for 3-5 minutes when you're hungry.

I start by going shopping on a Saturday afternoon and get all of my diet food for the week which is normally raw meats such as Chicken, Turkey or lean Beef. My carbohydrate sources are Porridge Oats,Wholemeal bread & Sweet Potatoes, and my vegetables which would normally be broccoli, peppers & onions. On Sunday mornings I cook all of my main meals for the week. I currently Diet Mon-Friday therefore I only prepare my meals for those days and relax my eating at the weekend (I'm still able lose 2-3lbs of Body Fat per week using this Diet because of my Training methods) .



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My preparation and cooking methods change week to week, but this is how I've prepared my meals for this week. I started by washing my 10 Chicken Breasts (5 for Monday-Friday Lunch and 5 for Monday-Friday evening meals) and 5 Sweet Potatoes (Monday-Friday Evening Meals), I then tore off 10 pieces of kitchen foil placing them one on top of the other, I then took a Chicken Breast and placed it on the foil top down and sprinkled some Seasoning (Ms. Dash Original & Jerk Spice is my Favorites) Sprinkle some on the breast, turned it & scored the breast 3 times on the top and sprinkled some more seasoning on, wrapped it in the foil and placed it on a Baking Tray repeating the process for the other 9 Chicken Breasts. For the Sweet Potatoes The Sweet Potatoes went in the oven on 180 degrees Celsius (350 degrees Fahrenheit) for 25 mins. I then turned the Sweet Potatoes and put the Chicken Breasts in the oven for another 25 mins on the same heat until both were cooked. I left them to cool, then placed the food in Tupperware containers of which Mon-Wed's meals will go in the fridge and Thursday & Friday's meals will be my choice.  So there you have it that's Lunch and Dinner unil wednesday, all you need to worry about now is Breakfast's and for me those are easy,I have a Health Delicious Herbalife Shake everyday  mid morning snack is Aldi's Fit & Active Yougurt or fresh fruit. (Monday-Sunday) and that's it Breakfast, Lunch and Dinner for the week prepared, now on to Food prep for the entire week like this will take no more than 2 hours

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"Seasonings can make a world of difference."

 

 

 

 

 

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The Benefits of Supplements

Most dieters I know who have done any form of Weight Training

have seen their share of Supplements over the years, but did you

know that certain supplements can be an valuable tool

in reaching your Fat Loss goals. Supplementing your Diet with the

Herbalife  products can definitely get you a Lean Body much quicker if used everyday.

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​MULTI-VITAMIN 

As everyone knows multivitamins are a convenient way of getting your

recommended daily allowance of Vitamins and Minerals, however even If your

eating a balanced diet there is still a need to take them. When you're on a Diet

where certain foods are restricted there is a need to have them so it's worth

keeping multivitamins in mind just to cover yourself. I use Herbalife Formula 2 MultiVitamin every day twice a day for maximum results.