Tag Archives: Healthy Food

Order your Healthy Treats from SEAR 274!

Pumpkin, Cranberry and Chia Breads and Cupcakes from Sear 274.

In these times, it is so important that we find delicious and wholesome ways to nourish our bodies and boost our immune system.

The SEAR 274 team, led by Chef and Patissier, Trevanne Donegal, is committed to continuing their safe and sanitary practices while delivering their Best Sweet and Savouries.

Check out this Honey Butter Triple Berry Corn Bread!

Honey Butter Triple Berry Corn Bread from SEAR 274.

A limited supply was sent out last Friday. Don’t miss out on the next batch.

Different Treats will be made every week!


***Check Sear 274’s website on the Healthy Treats Page for details***


Sear 274

Website: http://www.sear274.com

Instagram: @sear274

By: Gabrielle Burgess

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

5 Healthiest Cheeses to Eat!

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!


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.

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

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.

Which Porridge is Healthy for You?


  • 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)


  • 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


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


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.

Work Out in Pink Tomorrow for Charity at Pool Aerobics with Kim!


Join Pool Aerobics with Kim’s Charity event at Constant Spring Golf Club tomorrow morning at 8am! Class costs $1000JMD for non-members.

You can also make a donation or purchase a shirt for $3000JMD.

ALL Proceeds from the class goes towards Jamaica Cancer Society’s Reach for Recovery and 876 Crossfit’s annual event, Bars n Bells for Boobs.

Make a Splash for a Good Cause and wear PINK if you can!

By: Gabrielle Burgess

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

Dream Bowls Ja at Ragamuffin Hostel every Wednesday to Saturday!


Dream Bowls Ja are now at the Ragamuffin Hostel & Coffee Bar at 74 Lady Musgrave Road, Kingston every Wednesday to Saturday from 8 am to 5 pm.

You can also now choose the eco friendly option and enjoy your bowl in store.

Remember to limit or ensure the toppings and bowl content fit into your daily fruit servings (2-4), because you could easily go over, adding too much sugar to your daily diet.

[1 serving of Fruit is equivalent to One medium sized fruit (apple or orange), 1/2 cup of canned or chopped fruit, or 3/4 cup of fruit juice]

Note that Coconut shavings are high in Saturated fat and Granola is high in sugar.

Control and portions are key. With Dream Bowls, you are in charge. Get your Dream Bowl today!

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

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

TGIF to this Healthy Lunch!

Curried Chickpeas with boiled sweet potato, pumpkin, corn and a vegetable salad ($600JMD)

TGIF to this tasty, healthy lunch from Ruby Porter of Healthy Bites! It is perfect for those on a diet for the Summer Body or to detox before the weekend binge.

Healthy Bites is located at a house in Trafalgar Park, close to NCB Atrium where you can pick up your Lunch.

Healthy Bites

Location: 3 Circle Close (Trafalgar Park, close to NCB Atrium)

Ph: 876-296-4119 (Ruby Porter)

Have a great weekend!

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.

Another Spot for Lamb Chops Bad to the Bone and more!


Suga’s Ratings for Jakes Restaurant

Date and time of visit: Friday, April 19, 2019 to Sunday, April 21, 2019

No. of diners: 2 adults

NB. Ratings fill 5 stars maximum

Parking: ★★★☆☆

Ambience: ★★★★☆

Décor: ★★★☆☆

Comfort: ★★★★☆

Service: ★★★★☆

Speed: ★★★★☆

Food quality: ★★★★☆

Serving amount: ★★★★★

Plating: ★★★☆☆

Value for $: ★★★★☆

Suga’s Breakdown:


Quaint and rustic with a thatched roof and seaside view, Suga had the pleasure of eating fresh, farm to table dishes and juices for Breakfast, Lunch and Dinner from Jakes Restaurant at reasonable prices. Their menu written on chalkboards daily provides you with enough options, whether you choose to eat healthy or not. Either way, you would be supporting the local farmers from the surrounding hills, mountains and plains in St. Elizabeth.

Grilled King Fish with Cous Cous, Black bean and Corn and Kale.

The staff were pleasant and service was timely. I am pleased to report that none of their dishes were underwhelming to me. However, highlights were their Codfish Fritters, Loaded Nachos, Callaloo Omelette and their Lamb Chops! Those Lamb Chops were seasoned to perfection and juicy to the bone. The best my husband has ever had.

Loaded Nachos
Shrimp Tacos
Grilled Lamb Rack with Mint Glaze ($2650JMD +tx and serv. Charge)

If you decide to visit Treasure Beach any time soon, a stop by Jakes Restaurant is a must. #SugaEndorsed


Jakes Restaurant
Location: Calabash Bay PA, Treasure Beach, St. Elizabeth
Ph: 876-491-0649; 876-965-3000; 876-564-3000  

By: Gabrielle Burgess

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