 I’ve met loads of people who have described their relationship with milk products by using the word, love. I must say, I empathize. Whenever I’m in Jamaica, the milk is just so amazing, and the ice cream and condensed milk are outstanding because of it. The bloat from dairy is not so outstanding. One tip for moo-ving away from my love for milk products has been what many people do with their own love-hate relationships, taking breaks. I break up with dairy constantly. We both know that we are no good for one another, but we tend to get back together here and there. When I’m sensible, I run back to coconut milk, and we are fantastic together. My tip for you is to incorporate coconut milk in your meals when you also need to break up with dairy. Coconut milk is not only creamy, but dairy-free. Pree (look at) this beautiful array of coconut milk options. 
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Makes 4 servings You will need: 3 garlic gloves 1-2 tablespoon of olive oil 1 yellow onion 1 cup of spinach 2 cups of grape tomatoes 4 servings of whole wheat pasta (measure according to the box) 4 chicken breasts By: Sheila Olson of fitsheila.com | info@fitsheila.com  Image via Pixabay Sleep is more important than you might think. Getting your eight hours is not only good for your physical health, but it also affects your overall mood and mental health. Here, we’ll share a few suggestions on how to get your best rest every night. But first, here’s a little background on why sleep is such a vital part of your day (and night).
 I don’t know about you, but the cold weather makes me feel so lazy at times. Combine that with a late workout session and I just want to lay down and watch Netflix or something. In truth, sometimes you just want something you can make with whatever you have lying around the kitchen. A dish you can leave on the stove while you relax without having to worry about it.
 As a disclaimer, don’t look at the title of this post and tell all of your peeps that Feli told you how lying in bed and chowing down on your 6-piece fried chicken and biscuit combo (mmm, chicken) with ketchup and hot sauce equates eating in color while
staying in your comfort zone. That is not the case, though I do love some fried chicken. When the goal is to eat healthy majority of the time, six pieces of deep-fried chicken and a tower of biscuits can be saved for very limited occasions. Instead, I want to invite you to a party where starchy vegetables mingle on a plate with non-starchy vegetables. One bashment weh (where) yuh curry can par wid (with) yuh greens (not THOSE greens, people). I don’t know about you, but I get tired of eating the same thing all the time. Here are my top 3 colors to include in healthy meals so that you don’t get bored or scared off. 1. The glorious color green.  Quinoa and gungu peas Recipe
Yield: 4 servings Prep Time: 10 minutes (8 hours for soaking dried gungu peas) Cook Time: 1 hour and 40 minutes when using soaked gungu peas 45 minutes to 1 hour when using canned gungu peas Total Time: 9 hours and 40 minutes when using soaked gungu peas 55 minutes to 1 hour and 10 minutes when using canned gungu peas By: Feli Musing  Rice and gungu peas (pigeon peas or gandules) has been one of my favorite side dishes for as long as I could remember. Love is the marriage of rice, gungu peas and coconut milk penetrating nostalgia. However, I have found that white rice loves to hold on to my body fat just as much as I love to hold on to its aroma in my mind.
By: Sheila Olson of fitsheila.com | info@fitsheila.com  Photo By: Pexels Summertime is the perfect time to get the whole family outdoors and try out some new activities. Many parents and kids end up being quite sedentary over the winter months, but once the temperatures start to rise and the sun is out, it's easier to get outside for some fun. Embracing the outdoors does wonders for one's physical health, but there are immense mental health benefits as well.
Getting outdoors as a family provides numerous benefits  Photo via Pixabay Figuring out how to balance your physical and mental health can be difficult, especially if you have a busy schedule or are unsure of how to start a fitness routine. It’s important to make sure you take care of both your physical and mental health to get the maximum benefit. You can work out four times a week, but if you aren’t doing what you can to battle stress, anxiety, or emotional issues, you won’t feel as good as you possibly can.
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