Category Archives: Health & Fitness

Skinny Shrimp Scampi with Zucchini Noodles



Check out how to make Skinny Shrimp Scampi with Zucchini Noodles by Kelly Senyei on

Kelly also has a video on how to make Zucchini into noodles if you do not have a mandoline or spiralizer.

Cook and eat the healthy way, replacing butter with olive oil and regular pasta with vegetable a.k.a zucchini.

Have fun in the kitchen!



Why is it best to work out when you are sore and not take the day off?


If you have a regular, weekly workout routine, meaning you take your appropriate rest days and don’t feel depressed or anxious, you may take the following advice.

When you have sore muscles from exercising, exercising the following day actually speeds up recovery. HOWEVER, not something like Insanity. Ensure that it is light exercises such as low intensity cardio and YOGA where stretches and controlled movement are good for muscle tightness and soreness, also encouraging oxygen and nutrient-rich blood to flow to the muscles, hence encouraging healing.



Take Vitamin C everyday


Start to take Vitamin C daily if you are not doing so already.

Although it is good for everyone, if you are pushing harder in the gym or with various workout routines since January, when the body is being pushed harder than normal, Vitamin C is good for the immune system.

If you do not like taking tablets, try the Chewables! In Jamaica, Vitamin C – 500mg Chewables are available in Sundown and Nature’s Bounty. You would take 2 each day.

The Nature’s Bounty is about $1200JMD plus tax and will last you for a month and a half. The Sundown is a bit more expensive but it also has more tablets in it.

Have a healthy day!


Sushi anyone?

Photo: @love_food on Instagram

When last have you had your Sushi fix?

Remember you can keep it healthy if you visit Roe Japanese in Sovereign North and substitute your white rice for brown rice and have your food air fried instead of deep fried. You can also have the organic gluten-free soy sauce instead of the regular, unhealthy soy sauce. All substitutions for the low calorie, healthier versions come with a small additional cost of course.

Stick to fish, avoiding shell fish such as shrimp and lobster and avoid cream cheese.

Go for it!


How to make your Yogurt full of Fiber!


Make a yogurt mix for breakfast for 1 morning of the week by doing the following:

Take one container of Greek yogurt (90-120 calories) and mix in 1/3 cup high-fiber cereal, 1 tablespoon ground flaxseeds, and 5 large, diced strawberries for a whopping 12.2 grams of fiber that is nearly half your daily allowance!

Add Garbanzo beans to your salad for added fiber!


The Holiday season is over and it is surely hard for our stomachs to adjust to normal and even healthier eating habits.

For those who are not ready for a straight salad just yet, try adding kidney beans or chickpeas (aka garbanzo beans) to your next salad. A quarter cup adds an additional 5 grams of dietary fiber!

Fiber keeps you fuller for longer. Go for it!