Most establishments make their Frappuccinos with Whole Milk or Condensed Milk that have a lot of Saturated fat, unhealthy Chocolate syrup/Caramel, granulated Sugar and top it off with Whipped cream!
Ask them to substitute the whole/condensed milk for you with Skimmed Milk and leave out the Chocolate syrup/Caramel and Whipped cream.
If not, blend your own Frappuccino! It’s easy. Check out Gabby’s recipe below:
Recipe by Gabrielle Burgess from www.sugalifestyle.com
By: Gabrielle Burgess
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***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
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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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Chinese Roasted Chicken Lunch + sides and veggies – $400JMD
Directly across from Dunrobin Plaza, you can get a tasty and healthy Lunch for just $400JMD at Gym’s Kitchen.
They offer a range of options including Whole Wheat Pasta that is hard to find at Restaurants, Broccoli, Kale, Lentils and Beans, Baked and Grilled Chicken, an abundance of Sweet Potato and more.
Quick service and properly portioned lunches. #Sugaendorsed
Check them out! They are on Facebook as @GymsKitchenja and on Instagram as @gymskitchen_ja. They deliver too.
Gym’s Kitchen
Location: 35 Dunrobin Ave. Kingston 10
Ph: 876-882-0932; 876-319-3587
Opening Hours: Monday – Saturday, 6am-10pm
Delivery Hours: 10:30am-3pm
By: Gabrielle Burgess
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With just 30 Calories, 0 Fat Calories, 1% Cholesterol, 2g Sugar, 1% Carbs, 8% Sodium and 4g Protein, Fat-Free Philadelpbia Cream Cheese can be used as a healthy substitute for butter, mayonnaise and more.
You can use Fat-Free Philadelphia Cream Cheese in the following ways to eat healthy and guilt-free:
â— On Baked Potatoes instead of butter or sour cream
â— On your Tacos instead of Sour Cream
â— In your Wraps instead of Cheddar cheese
â— On your Whole Grain/Whole Wheat Bagels and Bread instead of regular, fatty cream cheese or butter
Photo: Wikipedia
â— In your Tuna instead of mayonnaise
â— To make your own healthy version of a Creamy Sauce instead of using an Alfredo sauce or Coconut cream sauce to put on your Baked Fish or your Pasta by melting it in a pot with a little bit of olive oil, garlic, onion and skimmed milk.
Have fun eating healthy!
By: Gabrielle Burgess
If you liked this blog, follow Suga Lifestyle or like the Suga Lifestyle Facebook page.
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
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Our beloved childhood snack, Animal Crackers disappeared from the shelves for a while and have been sited in MegaMart, Waterloo!
They are not only back but healthier in different packaging and in boxes of 6. They are slightly more expensive and you would prefer the original Animal Crackers. I’m not sure why ‘Original’ is on the box but from what I remember, they could pass as healthy before but not as healthy as they are now, especially if you ate the whole bag. I believe the original serving size was 1.5, but who is going to leave half a serving in the bag anyway? Of course, it was a bit tastier before as well. Converting to healthier versions are an acquired taste most of the time.
Anyhow, although made in the USA, I am happy that I can now eat a full bag of Animal Crackers totally guilt-free. 0% Sat Fat, 0g Trans Fat, 0mg Cholesterol, low in sodium and only 8g of sugar and 4% fiber to keep you fuller for longer.
By: Gabrielle Burgess
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SIP’n’GO Juice Bar was at The Hub Coworking’s Christmas Pop Up Shop last December and I was encouraged to try their Green Natural Juice even though Green Juices and Smoothies are definitely not something I enjoy. I prefer Protein shakes with a little fat-free dairy and more flavour.
However, I was pleasantly surprised when I tried SIP’n’Go’s Natural Green Juice ($300JMD on that day) called the Refresher with Callaloo, Spinach and Cucumber. It had a tangy kick to it that I could appreciate, which came from the addition of Orange juice and a touch of Ginger.
SIP’n’GO Juice Bar has Smoothies, Shakes and more that I know some of my Suga Bears have been enjoying. So go and check them out. They deliver too!
Suga has had a growing list of foodie spots to hit and last Saturday, the Olive Cove Cafe was a must because of knowledge of future unhealthy bites to come over the weekend.
I arrived at Olive Cove Cafe at 4:45pm. It is across from Toyota Jamaica on Old Hope Road. Parking looks like it may be a challenge during the busy breakfast and lunch hour in the work week but it was quite accessible that day as they say traffic to the Restaurant is less on Saturdays.
There are stairs leading down to the Cafe from the side of the road. It is quite small and quaint on the inside with such lovely use of decor, namely light fixtures, branding, shelves and comfortable seating in a limited space with air conditioning.
Below: Gabby from Suga Lifestyle waiting on her food to arrive
I met my husband there for a very late lunch. Service was great. Our waitress was very polite, attentive and knowledgeable about the menu and how the various dishes were prepared.
Their Wraps have been heavily marketed on Instagram, as well as Smoothies, Shakes and Cooked dishes including custom orders.
I still don’t get the concept of frying fish and putting it in a Wrap. Most restaurants I know do that then try to pass it off as healthy and it is not.
Anyhow, we were in the mood for something a bit more filling. Most places not only add too much sauce to Brown Stew Fish, but an oily one so I was sceptical about ordering that and went with the Chicken and Vegetable Stir Fry despite our waitress’s positive recommendation. My husband ordered the Brown Stew Fish. Both dishes came with brown rice! Thanks Olive Cove. Much appreciated.
Food came out in standard time. The Chicken in the Stir Fry was a bit too dry without the sauce. But once you added it, the flavour was tasty. The waitress’s recommendation was on point though! My husband’s Brown Stew Fish was very savoury. The sauce was light and was not overpowering or oily at all.
Tasty, filling food with a healthy touch for affordable prices. Definitely value for money.
Looking forward to trying their Shakes and Smoothies!
Top: Brown Stew Fish ($680JMD incl. Tx); Below: Chicken & Veg. Stir Fry ($650JMD incl. tax)
***Bring cash only. Their Point of Sale machine application is still being processed.
Olive Cove Cafe
94M Old Hope Road. Kingston 6.
876-995-9903; 876-390-9833
Instagram Page: @the_olivecove
Opening Hours: 8am-5:30pm
Deliveries: 10am-1pm
By: Gabrielle Burgess
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Juice Nation Ja upstairs in Mid Spring Shopping Center is a great spot to grab healthy Shakes and Smoothies on the go.
I have been going on a few Saturday afternoons with no crowd, so received expected quick service. It’s always a good thing to walk into a healthy establishment with visibly fresh fruits and produce as well.
They have a variety of Smoothies and Shakes, Iced Coffees, Extract Juices and more for reasonable prices, mostly in the $400-$600JMD range.
My favourite is the Full House Shake stacked with fruits and protein. You get a choice of about 3 of your favourite fruits. I usually choose blueberries, strawberries and banana. It is then customised with toppings full of fiber such as flaxseed, sunflower seeds, pumpkin seeds, chia seeds and oats.
It is definitely a tasty meal replacement Shake if you would like something healthy, easy to digest and to keep you full until the next meal time.
I also liked the Berri Smoothie with 3 fruits and almond milk.
If the Green Smoothie is your thing, they got it! Mixes of Spinach, Kale, Coconut water and more.
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 Photo: Faith Durand
Cuban Black Bean Soup Photo: Faith Durand
Black Bean Edamame Burgers Photo: Megan Gordon
Stuffed Sweet Potatoes with White Beans and Kale Photo: Emily Han
