If you liked this Promo, follow Suga Lifestyle Online, on Instagram (@sugalifestyle), Twitter (@sugalifestyleja) or like the Suga Lifestyle Facebook page.
If you liked this Promo, follow Suga Lifestyle Online, on Instagram (@sugalifestyle), Twitter (@sugalifestyleja) or like the Suga Lifestyle Facebook page.
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
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.
Oh-J’s Chicken Salad with Lettuce, Tomatoes, Cucumber, Carrot, Pineapple, Apple, Grapes, Cheese and Croutons.
Oh-J’s Fresh Fruit and Smoothie delivers Fresh Fruits, Smoothies, Shakes, Wraps, Sandwiches and Salads to you!
Instagram Photo: @ohjsmoothie
You can customize your Smoothies and Wraps like myself to suit your diet and save tonnes of calories for the day.
Their Chicken wraps have adequate amounts of Chicken with salad to satisfy your hunger with no guilt trips. They are a perfect combo with their freshly made Smoothies. You can get a Chicken wrap, with a bit of fresh fruit on the side and a Smoothie delivered to you on time for under $1000JMD! Depending on how close you are of course, but definitely value for money.
There are so many things happening this weekend! Not to worry though, if you schedule your time well, you can make it to all of the events.
Non-profit organization, New Kingston Rotaract Club (Youth arm of Rotary) is having their annual Wing Sauce Competition this Saturday, March 24th by the Mona Dam. However, this time they are also having a Farmer’s Market encouraging us to eat healthy and buy our local produce, while contributing to charity at the same time. It’s a win-win for everyone.
Judging and sampling usually takes place at about 2:30/3:00pm. Suga will be judging too!
So, after returning from the Jamaica Coffee Festival in Newcastle, you can make your way over to the Mona Dam. You can enjoy watching non-profit organizations battle to become the Wing Sauce Champs, probably sample a few tasty wings, buy some fresh, local produce and then head over to the National Stadium to see our Boys and Girls Champs. After all, the hot races are usually run in the late afternoon and evening.
You can then pat yourselves on the back for supporting Brand Jamaica, contributing to Charity and supporting our future in Education and Athletics all in one day. Scouts from some of the best colleges around the world will be at the National Stadium to watch and recruit our athletes.
Keep up with the New Kingston Rotaract Club by following them on Instagram @nkrcjamaica and if you are between the ages of 18-30, see how you can join them!
Stay tuned for your update on the Jamaica Coffee Festival later this week!
By: Gabrielle Burgess
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Baked Rabbit with sides of Baked Carrot, Sweet Pepper and Irish Potato
Last Sunday, my husband, Randy had put on a show in the kitchen.
He surprised me by coming home with some Rabbit that he and his family raises in Jacks Hill. He said we were going to have a Rabbit Feast. That we did! I am a proud wife indeed. He is no stranger to the kitchen, but he didn’t need much pointers after all.
Baked Rabbit fresh out the oven!
The Rabbit was baked to perfection. It could have used some Jerk seasoning to be completely over the top, but that’s my fault because I didn’t restock the kitchen in time.
The sides that were baked with it such as Carrot, with no offense to the rabbit, Irish Potato and Sweet Pepper, were great to have with it as well.
Quite a healthy meal too!
Reasons why Rabbit Meat is considered to be Healthy:
â— Rabbit meat is the Leanest meat of all Proteins
â— Rabbit meat has fewer Calories than other meats
â— Rabbit meat has a high percentage of easily Digestible Protein
â— The Sodium content of Rabbit meat is less than others, it is almost cholesterol free and it has more Calcium content than other meats
Did you know that Calcium helps to break down fat?
â— Rabbit meat is one of the best White meats available on the market today
Important Tip to know when Eating Rabbit:
Do not try to eat the Bone. It’s not possible. You may break your teeth.
Where can you get Rabbit meat to cook?
Ask the Burgesses!
Name and Contact Information:
Randy Burgess
Ph: 876-425-5487
By: Gabrielle Burgess  (Certified Personal Trainer & Sports Nutritionist)
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Comments:Â Great Service in a cosy setting. Authentic Jamaican cuisine with portions to leave you satisfied and not overfed. Attentive, courteous staff that leave you wanting to return.
The Pallet, owned by Chef Shea Stewart has been tempting me with salivating Jamaican dishes on their Instagram page for some time now.
The Pallet started Lunch Orders last September 29th and I finally got to visit them while I was on vacation from work. My husband and I visited last Friday at about 2pm.
Lounge areas seem to also be available for rental. They can be seen upon entering the venue.
We were greeted by their jovial and welcoming Host and Entertainment Coordinator, Keon. We then grabbed a table in the shade with the Bar in view and it was actually quite cool. The staff was attentive, our waitress was pleasant and service was quick.
We had to swat a fly or two but we still enjoyed our Lunch. Their BBQ Chicken had an authentic, smoky flavour complemented by a flavourful sauce that was not overwhelming. The Mac & Cheese to accompany it was delicious, while my healthier side option of Roasted Garlic Potatoes was tasty as well.
There has been a surge of various brands of Banana, Cassava and Plantain Chips on the supermarket shelves lately. After the Soldanza brand (originally manufactured in the Dominican Republic) took off, Brand Jamaica followed suit. That’s a good thing! Soldanza Plantain Chips were actually not that healthy anyway, considering its 10% Saturated Fat content.
Note that as much as we love Banana Chips or Cassava Chips, they have too much Saturated Fat and sodium. Jamaicans are already prone to high blood pressure.
If you are looking for a similar taste with larger sized chips, locally made St. Mary’s Plantain Chips (slightly salted) and National Chachita’s Plantain Chips (lightly salted) are the brands for you! Healthy and tasty. A win-win with enough chips in the bag.
Both brands have 0g Trans Fats, 0mg Cholesterol and an impressively low percentage of Saturated Fat, 6%. They are not equal to or less than the ideal 5% Saturated Fat, but they are close enough. They are also slightly/lightly salted so the sodium content is low enough and not off the charts like others on the market. Another important factor is fiber. Do they keep you fuller for longer? They aren’t whole grain or whole wheat, but have a small amount of fibre that can do the job of sustaining your energy and curbing hunger between meals.
If you decide to have Plantain chips as a side to your meal instead of a snack, that is a good idea as well. For instance, to replace Rice and Peas alongside Jerked Chicken. You will end up consuming fewer calories and it’s a difference from the monotony, especially if you spice up the taste with a little guacamole or chimichurri sauce.
One should eat 5/6 meals per day depending on how long you are awake for and that includes 2 snacks. A typical 5-meal day should have the order of Breakfast, Snack, Lunch, Snack, Dinner.
So keep it Jamaican and incorporate these healthy snacks in your diet today!
By: Gabrielle Burgess (Certified Personal Trainer & Sports Nutritionist)
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Oven Roasted Plantains stuffed with Black Beans, Pepper Jack Cheese and Cilantro Sauce
This is a smart, tasty and spicy idea for a Meatless Monday! Awesome way to switch things up for the Vegetarian diet. Note that the Black Beans provide additional fiber.
To go completely healthy, you can substitute the Pepper Jack Cheese with Borden’s Fat-Free Pepper Jack Cheese that can be found at Wal-Mart or with another spicy, flavourful Fat-Free Cheese of your choice based on availability.
Check out The Kitchenista’s blog for the full Recipe!
