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New Meal Ideas

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Baked Barbeque Lemon Chicken

Ingredients

Baked Chicken

Water 1/2 cup

Lemon 1/2

Lime 1/2

Barbeque Sauce 1/2 cup

Tenderizer

Basil

Parsley

Onion powder

Garlic powder

Place chicken into medium size pot. Add water, lemon, lime, tenderizer, parsley, onion powder, and garlic powder.

Cover. Cook on medium heat for 45 minutes. Once cooked, pour in barbeque sauce. Cook on low for another ten minutes.

Serve.

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Fish and Vegetables 

Cooked in NuWave

Follow directions for cooking fish in NuWave.

Ingredients

Fish (type of fish is your choice)

Tenderizer

Adobo

Serve with mustard or ranch dressing. Enjoy!

Latest Shake

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My boyfriend and I tried a new shake. We kept it healthy, but also tasty. This was our last meal of the day after a 45 minute workout.

Ingredients

1 pack of Dole Frozen Fruits and Greens

Includes: Mango, Bananas, Apples, Pineapples, and Spinach.

Kale

Grapefruit juice

Add your favorite yogurt

 

 

Baked Chicken and Vegetables

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My boyfriend and I have been consistent with our diets considering we both love to eat. I decided to make my boyfriend a nice meal, but I needed to keep it healthy. So I made chicken and vegetables.

 

Ingredients 

Chicken breasts

Yellow Squash

Tomatoes

Carrots

Lemons

Green beans

Asparagus

Celery

Cucumbers

Black pepper

Garlic salt

Cream of Chicken

Water

You will need a standard baking pan and aluminum foil. Preheat the oven to 350 F.

Wash chicken. Season with black pepper and garlic salt on both sides. After wrapping aluminum foil around the bottom and sides of the baking pan, place seasoned chicken in pan.

Depending on how many people are eating, cut ALL vegetables into small to medium pieces and place all on and around seasoned chicken (see photo above). After you have placed the cut vegetables, pour cream of chicken onto chicken and vegetables.

Next, cut your lemon in half. Take one half and squeeze lemon juice on chicken and vegetables. Before placing baking pan into over, pour 2 cups of water underneath the aluminum foil.

*It’s ok if you get water inside the baking pan. 

Cook chicken and vegetables for 1 hour and 45 minutes.

You can add any side you would like to this dish. We had salad for the side dish. As you read, you noticed I didn’t add specific amounts to vegetables and seasonings because you can decide how flavored you would like this dish.

 

 

 

 

 

Sesame Dressing

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Saturday’s workout was all about the back. As I mentioned before, my goal is to gain weight and lean muscle. I’ve always had issues gaining weight, mainly keeping the weight on. The number one problem, I was I focused on cardio more than lifting weights.

Pre-workout meal:

Salad:

Iceberg lettuce

Boiled eggs

Garlic salt

Chopped celery

Carrots

Cucumbers

Cranberries

Sesame seed dressing

Workout:

Rows 4×10

Flys 3×10

Medicine ball throws 2×20

  • Be sure to begin hydrating 24 hours in advance. I am constantly drinking water daily.
  • Stretch before and after you exercise

Today’s Lunch

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Today’s lunch consisted of the healthy foods you see in the photo above. Below I will discuss with you why  I chose the following foods and why they are good for you.

Fish

Fish is a high-protein, low-fat food that provides a range of health benefits. White-fleshed fish, in particular, is lower in fat than any other source of animal protein, and oily fish are high in omega-3 fatty acids, or the “good” fats.

Fish help maintain cardiovascular health by playing a role in the regulation of blood clotting.
Fish may reduce tissue inflammation and alleviate the symptoms of rheumatoid arthritis.
Fish may play a beneficial role in cardiac arrhythmia (irregular heartbeat), reducing depression and halting mental decline in older people.

Yogurt

Eating yogurt is one of the most common ways to consume the healthy bacteria beneficial to the gut known as probiotics. Probiotics are effective in regulating the digestive system and decreasing gas, diarrhea, constipation and bloating.

Yogurt may reduce the risk of high blood pressure.

Yogurt may help you feel fuller.

Celery

Celery is an excellent source of vitamin K and molybdenum. It is a very good source of folate, potassium, dietary fiber, manganese and pantothenic acid. Celery is also a good source of vitamin B2, copper, vitamin C, vitamin B6, calcium, phosphorus, magnesium and vitamin A.

Celery reduces inflammation.

It helps you calm down.

Carrots 

Carrots are a rich source of this powerful antioxidant, which, among other vital uses, can be converted into vitamin A in the body to help maintain healthy skin. 2. Digestion: Carrots increase saliva and supply essential minerals, vitamins and enzymes that aid in digestion.

Carrots kill harmful germs in the mouth and help prevent tooth decay.

The nutrients in carrots can improve the health of your eyes, skin, hair, nails and more through helping to detoxify your system and build new cells.

Cucumbers 

Cucumbers are an excellent source of vitamin K and molybdenum. They are also a very good source of the pantothenic acid. They are also a good source of copper, potassium, manganese, vitamin C, phosphorus, magnesium, biotin and vitamin B1.

They also contain the important nail health-promoting mineral silica.

Rehydrates body and replenishes daily vitamins.

Fight cancers.

Relieves bad breath.

Hangover cure (Ha!)

Aids in weight loss.

Strawberries

Nutritional highlights. Strawberries are an excellent source of vitamins C and K as well as providing a good dose of fibre, folic acid, manganese and potassium.

Strawberries promote eye health.

Strawberries help fight cancer.

Strawberries keep wrinkles at bay.

 

New Year, New Diet

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Yesterday was another day on our him/her diet. Since Sunday, we’ve been back to the gym and took a trip to the grocery store to pick up new items for our diet. First off, for our second day of working out for our pre-workout we played a one-on-one basketball game for 15 minutes. This helped us get our blood pumping before we lifted weights. If you are trying to lose weight or gain, you still need to warm up before working out. We’ve already been hydrating for 24 hours before we began working out on Tuesday evening. His goal is to lose weight and gain muscle definition. Her goal is to gain weight and lean muscle.

Pre-workout meal:

One-hour prior

Him: Honey Bunch of Oates with Almond milk.

Her: Nothing

Workout:

Him: Chest and back

Closed grip bench 4X10/1 set of max reps

Chest flys: 4×12

Rows 4×10

10 minutes of pro-stretching

Her:

Lunges: 10 sets forward/5 sets backwards

Dumbbell squats: 4×10

10 minutes of pro-stretching

Pro-workout meal:

8-ounce shake:

Ingredients:

Half apple

Half banana

Four strawberries

1/2 cup of cranberries

1/4 grapefruit

1 cup of grapefruit juice

No gym for Wednesday. We will return to gym on Thursday.