Tag Archives: Health and Fitness

5 Healthiest Cheeses to Eat!

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Photo source: Vegetarian Times

Cheese should be included in any balanced diet. More specifically, 2-3 servings of dairy should be consumed each day, as cheese is a good source of calcium, protein and other nutrients. Calcium also helps to break down body fat. A single serving of cheese is 1 ounce, which is equivalent to about one thin slice or two small cubes, roughly the size of a pair of dice.

Of course there are so many different kinds of cheeses based on various farm animals, aging and processing methods used. So most cheeses are high in calories, fat and sodium, but you can still find healthy cheeses to aid in weight loss, prevent heart disease and osteoporosis (deterioration of the bone).

Healthiest Types of Cheeses

1. Mozzarella

Mozzarella is typically lower in sodium and calories when compared to other cheeses.

Originally from Italy, it is made from the Italian Buffalo or Cow’s milk and is known to have probiotics that strengthen your immune system.

There are different types of Mozzarella on the market, such as full fat, low-moisture, part-skim etc. However, if your goal is to lose weight, I do not recommend that you have Mozzarella cheese as it may still have a bit too much saturated fat. However, if maintaining your weight and you find that you have space for a few fat calories, a part-skim Mozzarella can be consumed. In Jamaica, you can find shredded low-moisture, part-skim Mozzarella with 15% saturated fat in Supermarkets such as John R Wong, Sovereign and Loshusan.

I would love to see the fat-free shredded Mozzarella in the supermarkets though!

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2. Feta

Feta cheese, soft like Mozzarella, originated from Greece. Hence why you probably first saw it in a Greek salad. It can be added to eggs, pizzas and mixed into a dip to eat with fresh vegetables too.

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Photo Source: Loving it Vegan

It is definitely lower in calories compared to other cheeses, but tends to be higher in sodium because of how it is usually packaged to preserve freshness.

Feta is also known to have Conjugate Linoleic Acid (CLA), a fatty acid that has been linked to reducing body fat and improving body composition.

If trying to lose weight, I suggest a reduced fat Feta. Unfortunately, at the moment, you cannot source reduced fat Feta in Jamaica ot a Feta that has less than 20% or 25% Saturated fat, which is way too much. If maintaining your weight, Ruby Goat Dairy located in Trelawny, visits the Ujima Natural Farmer’s Market in Liguanea, Kingston (22 Barbican Road; 9am-3pm) each Saturday and sells low lactose cheeses. You will not see a nutrition label, but it should still be less fatty than the Feta sold in our supermarkets.

Good news though! You know Suga’s got you. One of our favourite farm to table vegetarian and vegan providers are working on the formula to offer Vegan Feta soon! Can’t wait because Feta is the type of cheese you need with a sharp, pungent taste, where you only need a small amount to be satisfied.

3. Goat Cheese

Goat Cheese a.k.a Chèvre, another soft cheese, is tangy and of course, made from goat’s milk.

As mentioned earlier, Goat Cheese is lower in lactose. So it is usually easier to digest compared to cheeses made from cow’s milk. Great for persons who are lactose intolerant.

Goat Cheese contains less acidic proteins, which also aid in the digestive process  and since it is absorbed quickly into the body, it is less likely to be stored as fat.

4. Ricotta

Ricotta, another Italian cheese, creamy in texture, is made from the watery parts of cow, goat, sheep, or Italian water buffalo milk that are left over from making other cheeses.

Ricotta cheese, also available from Ruby Goat Dairy in Jamaica, is usually a great addition to pastas, lasagna, salads, scrambled eggs, creamy dips or can be served with fruit.

Low-fat Ricotta can be sourced in our local supermarkets as well.

Ricotta is a cheese with a high source of protein, mostly whey, which may promote muscle growth and lower blood pressure.

5. Parmesan

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Photo Source: Today Show

Last but not least, Parmesan! One of my faves. Parmesan, unlike the others, is a hard, aged cheese. It’s made from raw, unpasteurized cow’s milk that’s aged for about 12 months to kill harmful bacteria and produce a unique flavour.

Parmesan is rich in Calcium and low in lactose, so it should promote healthy bones.

It is best to have fat-free, or low-fat grated Parmesan and feel free to add it to your veggie or fruit salads, pastas, pizzas and even your burgers.

Have you tried Stush in the Bush’s Vegan Parmesan? If you haven’t, what are you waiting for?!

Fat-free Cheeses are on the market, but tend to be sliced, processed cheeses. It is best to stay away from processed foods. Cheese can be a great nutritious addition to a healthy, balanced diet, but it is important to keep an eye on your intake, as some cheeses can be high in sodium and/or fat. Everything in moderation right! Just remember, Cheddar is the devil 😈

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

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

Have you Registered for the Kingston City Run as yet?!

Just about 2 weeks to go!

Registration closes this Friday, March 6th for the Kingston City Run.

Don’t miss your chance to Run the City and Contribute to various Charities at the same time.

Head on over to http://www.kingstoncityrun.com and REGISTER NOW!

By: Gabrielle Burgess

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

Which Porridge is Healthy for You?

Ingredients

  • 1 cup raw Peanuts
  • 1 cup Oatmeal
  • 1 tbsp. Flour (Preferably Whole Grain/Oat Flour)
  • 1 tbsp. Cornmeal
  • 1 Cup Almond/Skimmed Milk
  • A pinch of Nutmeg
  • ½  teaspoon Vanilla extract
  • ½ tsp. Salt
  • Water as needed (approximately 2 cups)

Method:

  • Place the Peanuts in a blender and process until it is almost smooth.
  • Remove the Peanuts and place in a container.
  • Place 1 cup of water in a pot to boil and add ½ tsp. of salt.
  • Place the Oatmeal in a blender and process until it becomes power.
  • Combine the Flour, Cornmeal, Peanut, Oatmeal in a container.
  • Slow pour water in the container and mix the ingredients to make a liquid paste.
  • Pour the liquid paste into the boiling water.
  • Stir until evenly mixed. (Do not let the flour get lumpy)
  • Cover and cook on medium setting. To prevent the porridge from boiling over, lift the cover and allow steam to escape.
  • After 12 minutes turn the setting to low then add the Vanilla extract, Nutmeg and Milk.
  • Stir until evenly mixed. Cover and cook for another 2 minutes.
  • Turn of the heat and allow the Porridge to slightly cool before serving.

Recipe for Oats Porridge

Ingredients

1 cup Quick Oats
2 cups Water
1/2 tsp. Cinnamon powder
1/4 cup Raisins (rinsed)
1/2 tsp. Nutmeg (freshly grated)
2 tablespoon Stevia/0-calorie Sweetener
1/4 cup Almond/Skimmed milk

Optional: extra Almond/Skimmed milk

Method

1. Bring 2 cups of Water to a boil in medium heat.
2. When the Water boils, add the Quick Oats.
3. Stir in the rinsed Raisins and reduce to low heat.
4. Cover the pot and cook for 4-5 minutes or until the mixture becomes very thick.
5. Remove from the heat and Stir in the freshly grated nutmeg, Cinnamon powder, Stevia/0-calorie Sweetener, and Almond/Skimmed Milk. Depending on your preference, you can add more Milk.

If you wish to add fruit on top such as fresh Strawberries, 1/2 a Nanana or Blueberries for added flavour or natural sweetness, feel free!

Enjoy hot!

Edited 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.

Suga Lifestyle has been Published again! – ‘Exercising in a NEW Decade’

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Hi Suga Readers! There seems to have been a glitch with getting emails to you from last week Wednesday. Sincerest apologies. Please allow me to update you with the important posts you may have missed.

Suga has been published again!
Telling you all about 2020, the new decade where engaging in physical activity to maintain or achieve the ideal level of health and fitness is high priority amongst many.

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Look out for this FREE magazine in a local pharmacy near you! If you don’t get your hands on one, click on the link below for access to the digital copy:  

https://drive.google.com/file/d/1uzrtCuTsjfdtDGs-Dqxa-WN-biUjdckC/view?usp=drivesdk

I am a Certified Personal Trainer & Sports Nutritionist with Guaranteed Results for over 10 years and I am available for Nutrition Sessions to help make a healthier & fitter YOU!

Call or email me for details. Procrastinate no longer!

#GuaranteedResults #Sugalifestyleja #HealthandFitness 💪🏃‍♀️

Gabrielle Burgess – Certified Personal Trainer & Sports Nutritionist

Ph: 876-422-3769

Email: sugalifestyle@gmail.com

By: Gabrielle Burgess

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

 

Suga Lifestyle has been Published again! – ‘Exercising in a NEW Decade’

20200206_042758

Suga has been published again!
Telling you all about 2020, the new decade where engaging in physical activity to maintain or achieve the ideal level of health and fitness is high priority amongst many.

20200206_034308

Look out for this FREE magazine in a local pharmacy near you! If you don’t get your hands on one, I will try to access the digital copy to share soon.

I am a Certified Personal Trainer & Sports Nutritionist with Guaranteed Results for over 10 years and I am available for Nutrition Sessions to help make a healthier & fitter YOU!

Call or me for details.

#GuaranteedResults #Sugalifestyleja #HealthandFitness 💪🏃‍♀️

Gabrielle Burgess – Certified Personal Trainer & Sports Nutritionist

Ph: 876-422-3769

Email: sugalifestyle@gmail.com

By: Gabrielle Burgess

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

 

Suga Lifestyle will have a Giveaway at MOVE On The Mountain with Kamila McDonald Tomorrow!

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Move! on the Mountain with Health & Fitness ambassador, Kamila McDonald at Skyline Levels will be tomorrow, starting at 8am!
The intensity expected from Move On The Mountain and its ultimate goal to aid you achieve a Healthier and Fitter 2019, resonates with Suga Lifestyle.

Move On The Mountain is a 2-hour long fitness and motivational experience held at the top of Reggae Mountain, the home of Kamp Kamila Fitness in Kingston, Jamaica.

It is expected to be a fat burning, calorie torching and character-building MOVE that kicks off with a high intensity full-body SWEAT, followed by a specially curated series of hill drills, AB work and then a STRETCH!

Reggae Mountain Movers will have to dig deep to tackle the full 90 minutes of healing endorphins heightened by the transformative power of nature and the magical Skyline vibes. There will be 3 fitness levels (red, green and gold), 500-1000 calories to be burnt and health intentions to be set for continued 2019 MOVEment and beyond.

The intense workout will close out with delicious post-workout smoothies from Kamila’s Kitchen, a health talk featuring surprise guests, a post fitness reggae party and of course,

A GIVEAWAY FROM SUGA LIFESTYLE COURTESY OF LOCAL SWIMWEAR COMPANY, MIAKALANI SWIM and the chance to WIN TICKETS to SUGA LIFESTYLE’S CHRISTMAS CONNECTION!

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SL Christmas Connection Trade Show 2019_insta (DIGITAL)

Hope to see you on the mountain tomorrow and be ready to MOVE!

For more information and to pay for your spot USD$28.16, click on this link:

https://linktr.ee/Iamkamilamcdonald

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CHEERS!

Source Information: Move! On The Mountain on http://www.eventbrite.com

By: Gabrielle Burgess a.k.a Suga (Founder/Owner, Suga Lifestyle)

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

Healthy, but Tasty Option during Restaurant Week!

If you are facing the dilemma of losing weight before Christmas, but you’d like to participate in Restaurant Week that is tempting you with various menus, here’s an option for you that is not a salad!

Nyam and Scram with the juicy, Veggie Bean Burger from Pimentos! Ask them to scratch the mayo though. You’re welcome. Enjoy!

Bean Attack – $1,300JMD *(Excludes tax and Beverage)

Black Bean and Ackee Burger (BBA) and small vegan bean soup – The ultimate veggie burger with Black Bean, Ackee, Plantain, Chipotle mayo, served on whole wheat bun coupled with a small vegetarian bean soup.

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Pimentos

Location: 26 Hope Road, Devon House, Kingston

Ph: 876-291-5400

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

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