The beginnings of Rachel’s Vegan Diet journey. Note that this ‘Rasta’ is of Irish descent.
Chef Gibney’s Vegan Cooking Trial was a success!
So after Beyonce told the world she had a HUGE announcement with persons taking time off from work to hear this announcement, it was only ‘I am turning Vegan’. A friend of mine, Rachel decided to try this with her husband, James, which turned into a 30-day challenge. Because, really, that’s her big announcement? Hilarious. Of course it is never easy to back down from a challenge from James, with it being posted all over Facebook and all. So Rachel started her 30-day Vegan challenge and quite an entertaining blog to follow her experience, ‘canrachelbeflawless’.
Having her husband James, who is a Chef, has made things even easier. Last Saturday night, after he got out of the ‘dog house’ for a certain Spiderman stunt, he pulled off a wholesome, delicious, All-Vegan dinner. Friends, bubbly and all-healthy food! After such a feast, it was real satisfying to think that all I ate was completely healthy, leaving room for all the liquor consumed I suppose.
The highlight of the menu was the Chickpea patty starter served on a bed of guacamole made with fresh avocado, served with fresh greens and sweet and spicy salsa including a touch of mango. The spicy Chilli Mixed Bean stew including cilantro was also a winner served for the main course along with roasted veggies, roasted sweet potatoes and brown vegetable rice.
To top it all off, a vegan Chocolate cake was served and Rachel actually got her hands dirty in the kitchen, making decadent Macaroons served with her freshly made banana-raspberry (more raspberry :)) sorbet.
Be sure to follow the last few days of Rachel’s Vegan journey on wordpress, ‘canrachelbeflawless’ which I will reblog for some information and laughs at the same time. Also visit Wholesome Cafe (Past Table Talk Observer Food Awards Nominee) in the Digicel building in Downtown, Kingston for delicious and reasonable lunches prepared by Chef James Gibney. Suga admires that he loves to prepare dishes with fresh and local produce and his food is totally Suga approved.
Michelle Obama’s #GimmeFiveWorkout !
Have you seen Michelle Obama’s Workout video? It’s awesome. It is a #GimmeFiveWorkout video campaign to encourage healthy activity.
The video incorporates a diverse mix of Cardio, Core/Ab work, Arm work, Legs and Butt work! Plyometrics, Weights, Resistance and Kick-boxing all in 5 minutes. You can do it too.
Great example displayed by the First Lady. We don’t see any signs of consuming McDonald’s there! Go Michelle!
See the video by clicking the link below. The demo is just over 2 minutes:-
http://www.washingtonpost.com/lifestyle/style/lonnae-oneal-seeing-the-michelle-obama-workout-video-i-finally-get-it/2015/05/22/2308df6c-ffd4-11e4-833c-a2de05b6b2a4_story.html
10 Foods/Items that Jamaicans love but should avoid if on a diet and why
1. Mangoes – They have about 31g of Sugar!
2. Condensed milk – Although Nestle is one of the better brands to use, it contains too much Sugar (22g) and Saturated Fat (10%) in just 2 tbsp (130 calories)
3. Escoveitched fish – Too high in Cholesterol (13%) and Sodium (17%)
4. Boiled/Fried dumplings (made with white flour) – High in simple Carbohydrates (Carbs.), i.e. bad Carbs.
5. Rice and peas (made with coconut milk) – High in Carbs. Also high in Saturated Fat from the coconut milk
6. National Bakery Jamaican Spice Bun – High in Sugar (18g), high in Saturated Fat (8%) and high in Carbs. (13%)
7. Sweet Cinnamon Bun – High in Cholesterol (9%)!
8. Beef Patties or any patty for that matter (That all-purpose flour crust!) – High in Saturated Fat (20%), Cholesterol (20%) and Sodium (18%)!
9. That awful, orange French Dressing that you put on your vegetables – High in Fat
Suga suggests you eliminate salad dressing from the diet and use a vinaigrette made with olive oil. Even a little lime juice can add a kick to the flavour of your greens.
10. Cornmeal porridge, Plantain porridge and Hominy corn porridge
Plantain porridge has too much Sodium and Fat; Hominy corn has too much Sugar and Sodium; Cornmeal is very high in Saturated Fat. Have Oatmeal porridge or Peanut porridge instead, but ensure that skimmed milk is used.
Why didn’t Ackee and Bammy make the list?
Bammy – No Saturated Fat or Cholesterol! High in fibre. No sugar, BUT high in Sodium (23%), so avoid if hypertensive or prone to hypertension.
Ackee – Although it is a fruit, it is classified in the fats & oils group because the main nutrient present is Fat (>50% fat). The majority of the fatty acid present is linoleic acid, which is an Unsaturated Fat therefore a ‘good fat’. However, it should still be eaten in moderation. A small amount of oil should be used to cook ackee since a large part of it’s composition is already fat/oil. Ackee also has 0 Cholesterol, 0 Saturated Fat and 240mg of Sodium.
Here are some Food Label tips to guide you in the Supermarket or when using your Fitness apps:-
Calorie free: <5/serving
Fat/sugar free: <1/2g/serving
Low calorie: <40/serving
Low sodium: <140mg/serving High in fat: >5%/serving
Too high in fat: >10%/serving
*For a woman following a 2000-calorie diet with 3 meals and 2 snacks, aim for about 1.2 teaspoons/4.8 grams of sugar per serving and fewer than 12.5 teaspoons (200 calories) sugar per day. Men are allowed a little bit more.
Have a Healthy Day!
Stuffed Baked Potatoes
INGREDIENTS
10 medium – potatoes
1 clove – garlic
2 tablespoons – chopped parsley
5 tablespoons – ham
5 tablespoons – parmesan cheese
1 cup – milk
1 teaspoon – salt
1 ground black pepper
Grated cheese
Prep time is 20 min, serves 5.
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DIRECTIONS
1. Wash and rinse the potatoes thoroughly to get rid of the dirt. Boil the potatoes with a pinch of salt in a pot for about 20 minutes and quickly drain them when they are done. Let them cool for a while.
2. Cut the potatoes in half and scoop them to look like baskets. In a bowl mix all the ingredients with the potatoes flesh and stuff the potatoes with the mixture. Spread the grated cheese on the potatoes and bake them for about 20 minutes in 356°F.
3. You will love them!!!!!
Recipe found with Allthecooks (http://www.allthecooks.com).
http://cookpad.com/en
(original url: http://allthecooks.recipes/l/4ugWhEU068)
Post Carnival Health & Fitness Tips
Carnival is over but the body is quite ungrateful. Fitness by theory is reversible. Do not quit exercising all together and forego healthy nutrition. For those who got their carnival bodies (CBs) on point in time, maintenance is important. For those who were almost there, summer is just around the corner so keep at it. I am sure everyone relaxed last week, satisfying cravings and the gyms have been EMPTY.
Here are some tips for CB Maintenance:
– You do not have to exercise 5 or 6 times for the week now
– Exercise 3 or 4 times a week
– Eat 5 or 6 meals per day depending on hours (Include a snack two/three times; a snack is considered as a meal)
* Remember that a fruit is considered as a snack but avoid mangoes & watermelons as they have a high sugar content
– Eat a healthy Breakfast everyday
E.g. Oatmeal cereal, a Protein shake, a Boiled egg and slice of whole wheat toast
– Eat a healthy Lunch at least 5 or 6 days of the week
E.g. Steamed Fish and steamed vegetables, a Turkey sub-sandwich with whole grain/wheat bread, Baked Chicken with a finger of boiled banana and two pieces of yam with steamed vegetables etc.
– Have light, healthy Dinners
E.g. Chicken soup, Chicken salad, Oatmeal cereal, a Baked Potato with black beans and fat-free cream cheese (Allowed to ‘cheat’ on a weekend day)
– Continue to avoid fast food (Have twice a month at most if unavoidable)
– Continue to avoid sweets and pastries (Allowed to have twice a month, small portions!)
– No binge drinking! (Ok one night allowed in the month)
*Keep it to 1 or 2 glasses of wine. Avoid soda as chasers if drinking spirits, use water or club soda. Ginger ale is not a bad chaser either.
– Keep working on those ABS, Buns and Thighs! (Ensure adequate rest days are included)
***For those who have to keep at it until the point of maintenance, instead of avoiding the above temptations, eliminate them and no ‘cheat’ meals allowed. It’s a sacrifice. Continue to exercise 5/6 days per week and remember that one cheat meal on the weekend can throw those 6 days of hard work and sweat out the window!
Happy journey Suga Readers! Keep it hot!
Recipe for Pyro’s Bar & Grill French bread Pizza
INGREDIENTS
bread, cheese, sauce
2 loaves- French bread
6 cups – cheese (any kind will do mozzarella is the best); (you might want to add more or less cheese, it is up to you)
20 oz – pizza sauce of your choice e.g. Prego (you can add more or less pizza sauce, it’s up to you )
toppings
1 package – pepperoni or as much or as less as you want
1 salami
1 onion
1 green red or yellow bell pepper
1 Canadian bacon or ham
1 can – pineapple cubed
1 can – black olives sliced
1 and just about anything else you would want to put on a pizza
Prep time is 20 min, serves 4.
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DIRECTIONS
1. Pre-heat oven to 375°F.
2. Slice French bread in half and place on cookie sheet
3 . Spread pizza sauce on all 4 halves of the French bread
4 . Put cheese on all of the French bread with the pizza sauce
5.  Add the toppings of your choice
6. After you have to put your toppings on put another small layer of cheese over all of the toppings
7. Bake in the oven for about 20 minutes or until cheese is all nice and bubbly
8. Remove from oven and let it cool for a little bit before serving and enjoy
Recipe by Chuck Prescott  found with Allthecooks (http://www.allthecooks.com); http://cookpad.com/en
(original url: http://allthecooks.recipes/l/4Vz1-P-05o)
Easter Bunny Fruit Platter!
This is a cool Easter brunch idea. Use blueberries, kiwis, strawberries, apples and pineapples to make your Easter Bunny Fruit Platter. For all Jamaicans and relatives abroad who want to add a little healthy to their Easter with all that Easter bun and cheese, go right ahead with this one.
Taken from http://www.iheartnaptime.net/easter-brunch-ideas/
How to Make Cheese and Garlic Pull Apart Bread
INGREDIENTS
1 Crusty loaf, sourdough or Vienna
1 cup – Shredded mozzarella or any other melting cheese
1/2 cup – Salted butter, softened
2 Garlic cloves, minced
1 tablespoon – Fresh parsley, finely chopped
Prep time is 30 min, serves 6.
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DIRECTIONS
1. Preheat the oven to 180ºC/350ºFf
2. Melt butter in microwave and then mix in with the garlic and parsley.
3. Cut the bread diagonally into 2cm/1inch diamonds but do not cut all the way through bread (about 3/4’s of the way through the bread).
4. Use your fingers or knife to pry open each crack and drizzle in a teaspoon of butter mix and stuff in a pinch of cheese.
5. Wrap with foil and bake for 15 minutes until the cheese has mostly melted.
6. Unwrap and bake for 5 minutes more just to make the bread nice and crusty.
7. Serve immediately.
Tip: To make ahead, after wrapping with foil also wrap with cling film as well. Store in fridge overnight or freeze to store for longer. To cook, thaw completely then follow recipe instructions to bake. Always use baked bread, not uncooked bread dough.
Recipe found with Cookpad (http://cookpad.com/en).
(original url: http://ckpd.io/l/40Nv0bk-CX)
Recipe for Fruity Sangria!
INGREDIENTS
2 lemons
2 apples (American)
1 pineapple
1 can – pineapple juice
1 bottle of barefoot moscato
1 box – strawberries
2 oranges
1 box – minute maid tropical fruit juice
Prep time is 10 min.
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DIRECTIONS
1. Cut up all your fruits to add to the sangria
2.  Add all the fruits in the pitcher
3. Pour in all of the pineapple juice and half of the tropical fruit juice
4. Add half a bottle of the wine and stir it all together then put it in the fridge to chill
Recipe found with Cookpad (http://cookpad.com/en).
(original url: http://ckpd.io/l/3rwnuaU–5)ÂÂ
Enjoy!