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A Recipe full of Good Carbs and Fiber for your Diet

by Health & FitnessRecipes

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Fiber also known as ‘good carbs’, makes you feel fuller for longer. It is in all fruits, vegetables, grains, seeds, and nuts.

There are many easy ways to sneak ‘good carbs’ and extra fiber into your daily diet. Here is one of them:

Yogurt Mix Recipe

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Make a yogurt mix for Breakfast.

Take one container of plain
Greek yogurt and mix in 1/3 cup of a high-fiber cereal (e.g. Kashi Go Lean Crisp), 1 tablespoon ground flax seeds, and 5 large, diced strawberries for a whopping 12.2 grams of fiber, which is nearly half of your daily allowance!

By: Gabrielle Burgess (Certified Personal Trainer & Sports Nutritionist)

If you liked this Blog, follow Suga Lifestyle Online, on Instagram (@sugalifestyle), Twitter (@sugalifestyleja) or like the Suga Lifestyle Facebook page.

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Healthy Lunch from Gym’s Kitchen

by Health & FitnessRestaurant Reviews & Ratings
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Grilled Chicken Breast with Steamed Callaloo and Boiled Sweet Potato ($550JMD)

Remember Suga Bears that directly across from Dunrobin Plaza, you can get a tasty and healthy Lunch from Gym’s Kitchen. It actually has a gym beside it!

They offer a range of options with a different menu according to a theme each day. For those that don’t eat Chicken, there is usually an option for Salmon and sometimes there may be Ackee dishes on the menu.

I took a few bites from my Lunch before I thought that I should snap it and share, but they do properly portioned Lunches. I have been ordering from them for some time now and I love that I can consistently get a healthy, tasty, reasonable Lunch from them. #SugaEndorsed

Check them out! They deliver too. However, ensure that you give them an earlier time than desired.

No excuses for January on your road to health and fitness!

Gym’s Kitchen

Location: 35 Dunrobin Ave. Kingston 10

Ph: 876-882-0932 (Digi – Call); 876-541-1776 (Flow- Whats app)

Delivery Hours: 10:30am-3pm

Facebook: @GymsKitchenja

Instagram: @gymskitchen_ja

By: Gabrielle Burgess (Certified Personal Trainer & Sports Nutritionist)

If you liked this blog, follow Suga Lifestyle or like the Suga Lifestyle Facebook page.

Why are Oats so Good for You?

by Health & Fitness
Photo: Oh She Glows (www.google.com)

Unlike processed grains, Oats are whole grains that are intact so they have more nutrients such as vitamins, minerals and fiber.

The type of fiber Oats contain is soluble and that is the type that can help to lower cholesterol.

Oats help to facilitate Bone Development as well.

They are a great source of Carbohydrates when compared to bread, brown rice etc. and actually slightly better than whole wheat/grain bread because 1 cup of cooked Oats has 4g fiber and more.

1 serving of cooked Oats is equivalent to ~1/2 cup.

How do you measure when cooking? Oats has a 1:2 ratio. 1/2 cup dry Oats yields 1 cup of cooked Oats.

Ensure that if you are using milk, you use almond milk or skimmed milk.

If you are tracking your servings of Carbs for the day, note that 1 serving of bread is 1 slice and 1 cup of cooked Oats is equivalent to almost 2 slices of bread.

1 cup of Oats is ideal but if you would like to add more flavour, use half a cup of cooked Oats and add fruits such as Strawberries, Blueberries, a touch of Raisins or Banana, Flaxseeds and Chia seeds. You could also add a sprinkle of nutmeg or cinnamon.

Go cook up some Oats and have a great start to your day!

By: Gabrielle Burgess

If you liked this article, follow Suga Lifestyle or like the Suga Lifestyle Facebook page.

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Include Fat-Burning Beans in your Diet!

by Health & Fitness

Beans help to burn Body Fat! They contain a high amount of Protein, which helps to boost the metabolism, thus feeling energized to exercise.

Beans are also full of fiber, which of course helps to control your eating habits because they are considered to have slow-release carbs, thus help you to feel fuller for longer.

So stock up on your Garbanzo beans, Pinto beans, Navy (white) beans, Black beans, Soybeans, Kidney beans and Lima beans.

Pinto beans are usually used in Burritos and Black beans can be used to make a delicious, creamy, Black bean spread for Chicken Fajitas.

Here are a few more fun ways that Beans can be cooked up and eaten to fiber you up:

Chicken and Beans with Mint Pesto

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Photo: Faith Durand

Cuban Black Bean Soup

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Photo: Faith Durand

Black Bean Edamame Burgers

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Photo: Megan Gordon

Stuffed Sweet Potatoes with White Beans and Kale

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Photo: Emily Han
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How to make your Yogurt full of Fiber!

by Health & Fitness
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Photo: www.sheilakealey.com

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!

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Add Garbanzo beans to your salad for added fiber!

by Health & Fitness
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Photo: savorysweetlife.com

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!