top of page
COACH MIKKA
GET FIT DC, LLC
A Family Fit Company
1/10
1/6
All Natural Beauty tips
Get Fit Equipment
1/3
VIP MEMBERS = FULL ACCESS
As a VIP member of GET FIT DC, LLC you can have access direct to Coach Mikka. We all want to know "HOW TO GET" In Shape and Live Healthier. You will have direct access to Custom Nutritional Plans by Coach Mikka, Key Benefits to Eating Healthier and How to Meal Prep Weekly. This VIP Access also entitles you to 25% off all Herbalife Products for "LIFE". Join today and you will get a Branded Herbalife Bag full of Herbalife products samples. Its a great way to sample many of the Herbalife products.!
SEAFOOD NUTRITIONAL PLANS
Twice a week, make seafood—fish and shellfish—the main protein food on your plate.* Seafood
contains a range of nutrients, including healthy omega-3 fats. According to the 2010 Dietary Guidelines for
Americans, eating about 8 ounces per week (less for young children) of a variety of seafood can help prevent heart disease.
Go to www.ChooseMyPlate.gov for more information.
Include some that are higher in omega-3s and lower in mercury, such as salmon, trout, oysters, Atlanticand Pacific mackerel, herring, and sardines. Keep it lean and flavorful Try grilling, broiling, roasting, or baking—they don’t add extra fat. Avoid breading or frying seafood and creamy sauces, which add calories and fat. Using spices or herbs, such as dill, chili powder, paprika, or cumin, and
lemon or lime juice, can add flavor without adding salt. shellfish counts too! Oysters, mussels, clams, and calamari (squid) all supply healthy omega-3s. Try mussels marinara, oyster stew, steamed clams, or pasta with calamari. keep seafood on hand Canned seafood, such as canned salmon, tuna, or sardines, is quick
and easy to use. Canned white tuna is higher in omega-3s, but canned “light” tuna is lower in mercury.
cook it safely Top a salad with grilled scallops, shrimp, or crab in place of steak or chicken. Use canned tuna or salmon for sandwiches in place of deli meats, which are often higher in sodium. shop smart
VEGETABLES HAVE GREAT VITAMINS AND MINERALS
Eating vegetables provides health benefits – people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body
-
-
Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.)
-
Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
-
Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
-
Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
-
Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
-
Vitamin A keeps eyes and skin healthy and helps to protect against infections.
-
Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.
-
MEAL PREP: WHY ITS SO IMPORTANT
Meal prepping can look like a complicated, huge, confusing mess at first, but once you get a routine down, its becomes any easy task that can save you loads of time during the week. Not to mention it will help you keep on track because all of your meals will already be prepared! Here are some tips and step by step instructions on how to get it done!
First of all, you need to have a good idea of how much, and what you are going to cook. I usually cook for 5-6 days at a time which means, before I start cooking anything, I grab a pen and paper to list out what to pull from the freezer to thaw. Including how many servings of veggies to cook, and how many servings of starchy carbs to prepare. Make a list of each day of the week, and write down what you will be having at each meal, then tally up how many of each you need to cook and pull from the freezer/fridge to prepare!
bottom of page