***Although made with healthy Olive oil, you want to be cautious of staying within your healthy fats limit for the day, so just use a few smears, a bit lighter than the illustration above (Daily essential nutrients: Carbs -55%, Proteins -27%, Healthy Fats -18%)
7-minute Boiled Egg (One)
Sprinkles of Grated Parmesan
***Healthy choice of cheese
Sprinkles of Fresh Parsley
Sprinkles of Pink Himalayan Sea Salt
Dash of Cracked Pepper
Dash of Green Scotch Bonnet Pepper Sauce
Tina loves to bake, cook and EAT from Montego Bay, Jamaica!
For more delicious and innovative goodies like this from Tina Davis, follow or visit her Tumblr Page, sweetteeskitchen.tumblr.com/
By: Gabrielle Burgess
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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!
Just this week, Verginia Mitchell opened her BRAND NEW Restaurant, VIANDAS at Shop #46, Pulse 38A, Trafalgar Road, Kingston 5. The menu is mainly comprised of healthy wraps, salads, shakes and smoothies.
Understandably, there are a few kinks to iron out since they just opened, for instance, only cash will be accepted for the next 2 weeks and its best to call their cell number. Ambience will also be worked on this weekend and others to come so you do not have to just walk in, but you can sit and enjoy your meal. Calorie counts are expected in the future too, but until then you can trust that Verginia who studied Culinary Nutrition will not be using fatty milk or any milk for that matter in your mashed potatoes, will give you a healthy selection of cheese or portions and will use natural seasonings. Nothing is fried.
I had my Turkey wrap delivered to my office today and it was quite tasty and filling for an affordable price of $550JMD. The presentation was lovely and vibrant. The delivery time was not too delayed either. Quite impressive for an opening week. I am surely looking forward to more weeks to come and will be trying other items on the menu. Word is the Escoveitch wrap is delicious and filling as well.
For now, Viandas is OPEN Mondays to Fridays from 8am to 5pm.Delivery is free with 5 orders and $300JMD if less than 5 orders.Call Viandas at 876-946-2424 or 876-831-3606. Follow Viandas on Instagram @viandasja!