Eat Clean
While Dining out • Some restaurants will modify the menu choices to suit your needs. So ask for the grilled chicken without the barbecue sauce to avoid extra sugar • Don’t be afraid to ask for what you want even if it’s not on the menu. Many restaurants are open to a little personalization to suit their clients. • If your order comes with French fries ask for extra veggies on the side instead.
T
he phrase “clean eating” has taken on a life of its own. So as an Integrative Health Coach I use Clean Eating to refer to a diet that consists of lots of whole real foods as close to nature as possible. I’m talking veggies, fruits, whole grains, certain animal protein, plant based protein, nuts, seeds and oils that don’t promote inflammation. Of course if you can dive deeper and go organic, non-GMO that’s even better. Clean Eating also implies that foods are not heavily processed, fried or sugary and that you avoid foods that cause health disturbances for you. Many people choose to omit dairy, gluten and alcohol from their diet all in the pursuit of health. My philosophy is to eat in alignment with where you feel your best (with many veggies along the way).
• Skip the corn. Most corn around is GMO and GMO typically means more toxins. It’s an easy elimination to up your gut health. • Start every meal with a salad being mindful of what is going on top of the salad. A leafy green salad is best. Skip the feta and sugared nuts. Also watch out for salad dressing. I am amazed at how many places put sugar, honey, maple syrup in their salad dressing. Name it anything you want, it’s SUGAR. If sugar is not added you have to be wary of the oil quality. Extra Virgin Olive Oil (EVOO) is the only way to go.
That said, how do you maintain the choice you have made to “eat clean” while enjoying a meal out with friends? You want to enjoy your life, and healthy eating is not punishment. Rather, it’s a glorious celebration and tribute to the best you. • Decide what you will eat before you even look at the menu, then scan until you find a selection close to what you want.
• Ask what’s actually in your food. If you are giving up gluten you need to ask what’s in the soup. If your chicken has a delicious mushroom sauce ask what was used to thicken it. Corn starch is acceptable, flour is not.
• Sparkling water saves me every time. Out with friends celebrating? • Have your sparkling water in a champagne flute. Partying? Try a squeeze of lime in a rock glass with soda water and a skinn
• Most importantly ENJOY YOUR FOOD. Don’t do guilt. Remember better is better, so focus on better choices not perfection.
straw. With these “tricksâ€? it will feel like you are having a cocktail, without the inflammation (or the hangover). • Keep your grains whole. Choose brown over white rice. Quinoa is a fabulous choice. Not available? Chose a natural starch like sweet potato instead.
Natalie Murray is an Integrative Health Coach. She runs both individual and group detox programs and offers individual coaching. If you want to learn more about how working with a Health Coach can help you in making gradual sustainable shifts towards a healthier lifestyle visit www. natalie-murray.com or email her at info@natalie-murray.com
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LOOK TO THE BLUE
COOKING
WITH
The Safe Way
We all know the best chefs prefer gas stoves. Cooking with gas can be easy and enjoyable! IGL wants your gas cooking experience to always be safe. Here are a few important tips to keep in mind when using your IGL gas cylinder.
ALWAYS REMEMBER, SAFETY FIRST! •
Always ensure that your burners are in the OFF position before attaching your cylinder.
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Once you have ensured that the burners are off, carefully remove the IGL Blue Safety Seal.
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Check to ensure the “O” ring on the cylinder valve is intact. If it is missing, contact your supplier immediately! Never insert a regulator when there is no “O” ring.
•
To insert the regulator, hold it in a vertical position, squeeze, level at base and push the regulator onto the valve until you hear a ‘click.’
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The regulator should be fitted safely onto the valve. If you want to ensure the regulator is attached properly, try lifting the cylinder by the regulator.
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If the regulator becomes loose, it was not properly attached.
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If you hear a hissing sound or smell an odour after connecting the regulator, disconnect, remove the cylinder from all heat sources and contact your supplier immediately. If there is no sound or odour, it is safe to use your cylinder.
Light up your burner and enjoy the delicious results!
DINE AROUND TH Enjoy a culinary trip around the world without leaving Jamaica’s shores when you dine at some of the many restaurants across the island that specialize in international cuisines
Chicken Tikka Masala - India
MEDITERRANEAN Aladin, described as a Mediterranean oasis in Liguanea, is a casual dining experience where you can enjoy traditional favourites from the Middle East for lunch or dinner. New to Mediterranean cuisine? Then try their Mezzah Sampler, a combination platter of hummus, babaghanouj, falafel, fatousesh salad and pickles. You can also visit Chez Maria on Lady Musgrave Road and Beirut at Marketplace, for a great Mediterranean meal. GREEK Among the top rated restaurants in Kingston is the only Greek restaurant Opa, where you have the choice to enjoy a fine dining experience in the restaurant for lunch or dinner, or a take
away meal. Opa serves authentic Greek dishes such as Moussaka and Spanakopita. Start your meal with Oktapodi, this appetizer which is a grilled octopus dish gets rave reviews. ASIAN – CHINESE, INDIAN AND THAi Asian cuisines are the easiest to find across the island. For Indian food Pushpa’s in Northside Plaza is a popular take-out favourite. Nirvana on Lady Musgrave Road boasts a menu described as Indian/Pan fusion showcasing tawa (griddle) sigri (barbecue) and tandoori dishes. Mystic India at Whitter Village in Montego Bay promises to take you on a “mystical journey for a culinary experience.” While across town at Fairview you are transported to Thailand at Mystic Thai, where the spectacular ambiance is the perfect setting for a fabulous dining
HE WORLD experience. Chinese restaurants have been a staple on the restaurant scene in Jamaica. Often recommended are Jade Garden in Sovereign Centre, Dragon Court in Montego Bay at Fairview Plaza and China Delight in Mandeville. Love sushi? Get your fix in Kingston whether at Majestic overlooking the city of Kingston from Villa Ronai in Stony Hill or at Soros Japanese Sky where a fantastic meal out on roof is well worth the climb up 4 flights of stairs. Roe at
in the beautiful setting of Harmony Hall Art Gallery and Great House. MEXICAN Chilito’s has moved to a great new location at 88 Hope Road. Be it Taco Tuesdays, Burrito Friday’s or any other day of the week, you’ll say “Ole!” when you dig into your Ja-Mexican meal. TRINIDADIAN Super Spicy Doubles is the best source for authentic favourites from the land of soca.
Doubles - Trinidad
Sovereign North and Cocoro at Mayfair Hotel are also popular favourites. ITALIAN In Ocho Rios Evita’s serves authentic Italian meals that are praised by visitors and Jamaicans alike. Over at Tower Isle, Lella Ricci will welcome you to Toscanini’s where Chef Pierluigi serves divine authentic Italian cuisine
No need to wait for a visit to Trinidad to enjoy Doubles, Buss up Shot, Aloo Pie and much more. This is only a sampling of the international restaurants in Jamaica. Check out the Restaurant listings section for many more options.
Flavour this good must be Walkerswood.
www.walkerswood.com w w
Wine Bar & Cafe For your eating, drinking and social pleasure 7am – 10pm Daily Breakfast Lunch Specials Dinner Free
Taj Mahal, 4 Main Street, Ocho Rios St. Ann. Tel: 876.974.6487
The Healthy Chef ...Delivering gourmet, portioned controlled meals to you dishes from around the world in 300, 500 and 700 calorie options. Subscribers place orders online and we deliver to their address once a week, or they can pick up on Sundays.” Kerise joined the gourmet meal club after gaining some unwanted pounds over the Christmas holiday. “There’s so much I love about
Healthy Chef. After 2½ months of Healthy Chef meals with healthy snacking and exercise I was 20 pounds lighter,” she says. “The food tastes so good. It’s amazing to me that they find a way to make healthy versions of so many dishes I love like lasagna, enchiladas, and fettucc ine alfredo.” Carolyn, a busy executive, turned to the Healthy Chef when she was seeking ptions for low calorie and portion controlled meals. “The Healthy Chef
meals are exceptionally tasty, the menus varied and the cost is really affordable.” Get to know this virtual restaurant. Visit www.thehealthychefja.com for more details and to sign up. Also, find The Healthy Chef on Facebook and Instagram.
I
magine being able to enjoy delicious, healthy gourmet meals, without having to worry about the meal prep? The Healthy Chef Gourmet Meal Club provides nutritionally balanced meals, prepared and fresh frozen for delivery. All you have to do is keep the individually packaged meals frozen or refrigerated, then reheat when you are ready to eat. The ultimate convenience, to fit into a healthy lifestyle.
“My wife inspired me to start the Healthy Chef when she complained about the lack of healthy food options and being too tired after work to come home and cook,” explains Chef Paul-Martin Williams. “Now we offer a menu of
Photo Credits Photos used in the Jamaica Restaurant Menu Guide have been obtained and used with permission from: Spring Garden Seafood and Steakhouse Restaurant, Peckish876, Super Spicy Doubles, Street Food Saturdays, Diner en Blanc, Leisha Wong, Kingston Kitchen, Jamaican Epicurean Escape, Jamaica National Foundation, Deaf Can! Coffee; FLICKR, Paul-Martin Williams – The Healthy Chef, and PageTurner Jamaica.