High blood pressure, or hypertension is an epidemic in the Caribbean. Caribbean cuisine is traditionally high in sodium resulting from geographical isolation and the need to preserve foods in the hot and humid environment. This meant adding salt. Today, with the invention of refrigeration we no longer need to heavily salt foods to preserve them.… Continue reading 25 Low Sodium Recipes to Improve Your Blood Pressure
I know waiting till July may seem hard... BUT for all you lucky folks I have a sneak peak at Julius "The Chef" Jackson's new cookbook My Modern Caribbean Kitchen that you can try at home today! In honor of Cinco De Mayo, I am sharing this delicious Caribbean & Mexican fusion recipe! Let me start by… Continue reading Caribbean Quesadilla! Sneak Peak from My Modern Caribbean Kitchen by Julius “The Chef” Jackson!
Living healthy is important, but so is enjoying the foods we eat. Finding healthy Caribbean cooking can be hard on St Thomas. I find the traditional fare tends to be high in refined carbohydrates, saturated fats, and sodium (or salt). Excessive intake of these increases your risk of developing high blood pressure, heart disease, diabetes,… Continue reading Healthy Caribbean Inspired Recipes
I’ve been struggling with writing this post, because recently, my internal dialogue is reaming “how can you possibly tell others how to set goals when you can’t meet your own?” Being a dietitian, I sometimes feel like a hypocrite. I have come to this point so many times in my life. I’ve set goals. Easy… Continue reading How To Be A Failure….
This is a fast and easy low-carb stir fry dish. If you are watching your sodium be sure to use low-sodium soy sauce and try substituting shrimp with chicken or another lean meat that is lower in sodium.
For February, I set a goal to try at least two new things every week. Initially I had intended for my new experiences to be completely food and fitness related, but as I discussed last month, sometimes, life requires us to adapt. Nevertheless, I did well this month and not only exceeded my expectations, but… Continue reading 13 NEW Things to Try on St Thomas
Cooking chicken in the crock pot is my favorite way to make it. Seriously who doesn’t love chicken that just falls apart?! Slow cooking the chicken breast makes the white meat juicy and tender. Plus, you can leave it unattended and not worry about the chicken drying out! NOTE! If you prefer, you can mix… Continue reading Slow Cooker Chicken 3 Ways
Give yourself a pat on the back! You made it through the first month of the year! If things didn't start out as expected, it's ok! You still have 11 more months to make 2018 the year to reach your health and fitness goals! Those of you just joining me on my journey, I am… Continue reading Keys to Meeting Your Health Goals in 2018: Adaptability and Positivity
We all want to live as long as possible to enjoy our time here with family and friends. Millions of dollars each year are spent into the health and diet industry to achieve this goal. However, the answer may be a lot simpler than you think.... FIBER!! I started this post a while… Continue reading 5 Reasons Eating Fiber Will Make You Live Longer
Servings 12, Prep Time 5 minutes. Cook Time 25 Minutes. Total Time 30 minutes. Today I am sharing this fast and simple recipe that you can prep over the weekend! This recipe is super easy to re-heat for breakfast or lunch during the week! I like to eat these one their own or you can… Continue reading Spinach and Cheese Egg Muffins
Servings: 8-10. Prep-time: 15 mins. Cook Time 3-8 hours. Total Time: 3-8 hours My slow cooker is probably my favorite kitchen appliance. It’s great for the Caribbean, where AC is limited and running the oven for hours can be hot and expensive. Slow cooker are a much more cost-effective and comfortable way to infuse amazing… Continue reading Slow Cooker, Vegan, Gluten-Free, Acorn Squash and Bean Chili
Servings 5. Prep Time: < 5 Mins. Cook Time: 40 mins. Total Time: 45 mins. If you like easy and Italian food than this meal is for you. No prep involved just dump and bake! By leaving off the breading on the chicken for this parmigiana bake, we are able to reduce the calories and… Continue reading Chicken Parm Bake with Broccoli
Prep Time: 15 minutes. Cook Time: 45 minutes. Total Time: 60 minutes. Have I mentioned before how much I love spicy foods? Curry is one of my favorites and the base of this dish, coconut milk, is something we have an abundance of here in the Virgin Islands. I start the rice first. Then while… Continue reading Caribbean Chickpea Curry
Every January millions of us set the resolution to lose weight. Whatever the reason, we begin our journey eager to find the secret to dropping weight fast and easy. In the past, I have been guilty of this spending unnecessary dollars on diet pills and weight loss plans that promised to "lose up to 19 pounds… Continue reading The Secret to Losing Weight and Keeping it Off in 2018
Good Day Y'all! Who doesn't love tacos? I know I do, but, if you don't eat meat, sometimes the options are limited. This recipe is great because its a new twist on a vegetarian taco and can be made a variety of ways. Since I am staying with a friend who prefers to eat vegan,… Continue reading Vegan Buffalo Cauliflower Tacos