How To Incorporate Avocado Into Your Meals


Being a mom, I am always looking for ways to get my kids to eat healthy meals and I also end up eating them too. Kids hate green fruits or vegetables, but I have to find ways to incorporate these healthy foods into our daily meals. This post is all about avocado which in my opinion, is the superfood for adults and kids.


Avocado is one of my favorite fruits to eat as snacks or add to food recipes, it has a creamy texture and tastes delicious. Avocado is from a tree called Persea Americana, it is said to have originated from South Central Mexico. It is high in fatty acids but low in calories, it gives you close to 20 vitamins. There are many types of avocado, but the most popular one found in the market or grocery store is called Hass Avocado.


When choosing your avocado, avoid the ones that are too soft or has dark spots on it. Choose the green ones if you won't be consuming it soon, they will get ripen at home. For immediate use, choose the avocado that is a bit soft to the touch. The regular consumption of avocado is very beneficial to your health and it's also very easy to include in your meals.

Health Benefit of Avocado

1. Nutritious:
Avocado is full of nutrients that are very beneficial to your health. it contains a good amount of Vitamin C, E, K, B5, B6, Folate. It also contains a small percentage of Iron, Zinc, Magnesium, Copper, Vitamin A, B1, B2, B3, and Phosphorous. These vitamins are essential for a healthy body, and can all be consumed naturally from avocado.

2. Digestion and Detoxification:
Avocado is high in fiber, which helps to allow regular bowel movements. With regular bowel movements, you can get rid of toxins in the body and prevent constipation which will make your digestive tracts healthy.

3. Lower Cholesterol Levels:
The consumption of beta-sitosterol has been known to help lower cholesterol, and this can be found in Avocado. There are studies that have been done and proved that regular eating of avocado can reduce LDL cholesterol and also reduce heart disease risk.

4. Eyes Protection:
Lutein and zeaxanthin are the 2 nutrients that help with great vision, and it can be found in avocado. Eating avocado can help reduce the risk of cataracts and protect your eye's health for a long time.

5. Healthy Pregnancy:
Avocado is rich in folate, which is required to reduce the risk of neural tube defects. Folate is highly essential to have a healthy baby, eating avocado regularly during pregnancy can provide natural folate needed.

How to incorporate avocado into your meals.

1. Bread or Sandwich spread

You can replace butter or mayonnaise with avocado to spread on your toast or sandwich. It is soft and creamy, mash it and you can sprinkle one or more seasoning like salt, cayenne pepper, olive oil or lemon juice.



2. Scrambled Egg

Add avocado to your egg when its half done on the stove or add it when the egg is done, if you don't like your avocado warm. When the egg is done, add shredded cheese, salt, and pepper.



3. Smoothies

Adding avocado to your smoothie does not only make it creamy, it also gives it a delicious taste. You can surely add up any fruits(bananas, pineapple, mango, berries etc) to make your smoothie, you can also add green vegetables like spinach. Mix up your smoothie with yogurt, milk or protein powder.



4. Ice Cream

Use avocado to make a nutritious ice cream at home, it's healthier and easy to make. Mash up peeled avocado, add honey, almond or coconut milk and lime juice. Mix it up and freeze.



5. Pancakes

Pancake is delicious but high in carbs, make it nutrient dense by adding avocado for extra vitamins. Mash up peeled avocado and mix up with pancake mix, the pancake will have a touch of green when done.



6. Salad Dressing

Making your own avocado salad dressing is not only creamy and tasty, it is also healthy than store bought dressings that is high in calories and lots of sugar. To make your own dressing, add avocado with lime, salt, black pepper, garlic and greek yogurt. You can add water to improve the consistency the way you want it.


7. Toppings

Avocado is a healthy option to add as a topping for your pizzas and burgers. If you replace other toppings with avocado, you can cut the number of calories and increase the number of nutrients in your meal.



8. Grilled Avocado

If you are thinking of something healthy to snack on, try grilling avocado. Slice your avocado, brush it with olive oil and sprinkle some lime juice on it. You can then grill for 3 minutes, then season it with salt and pepper when it's done.



9. Sushi

Have more fun with avocado and include it in your sushi recipes, it will give it a creamy taste and combines well with other ingredients.

10. Dips

Make your own dips at home with avocado, you can whip up guacamole or just mash peeled avocado with honey, salt, and a little black pepper for a dip. It is creamy and delicious!
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5 Places Where Your Child Can Play For Free

Kids get bored easily when they stay at home for a long period of time, they love to explore and visit new places. It is important to give them change of scenery every now and then. If you are looking for ideas on where your kids can play for free, read on.

Learning center :

Here in Ontario Canada, we have a learning center we call 'The Early Years Center'. They have various programs for kids between the age 0month to 6years old. I take my kids to programs tailored to their age group. They do have a program for infants but I started taking my son when he was 3 months old. They also have drop-in programs called family times, this is when you can bring your child in to play and explore the various toys, writing materials, craft materials, painting and so on. This center also gives you the opportunity to meet new moms and make new friends too. Check your area to see if you have something like this in your community.



Local Library :

You can take your child to your local library to take a look at books, even if they can't read yet or they don't listen to you when you read. Most kids are attracted to pictures, so taking them to the library to explore picture books is surely an interesting way to keep your little one busy. Some libraries have a reading program for kids, be sure to ask the attendants when you visit.



Playground / Kid's Park :

This is the most popular free place to entertain your kids, there are quite a lot of equipment to play with at the playground. There are swings, slides and other equipment that will keep your toddler busy for a while. This is the best place for your kids to burn out their energy and get a good nap afterward. A playground is a good option for kids from 8months upwards, there is hardly anything for infants, but most parks have swings specifically for babies



The Mall :

Kids don't really like going to the mall, especially toddlers. They are not interested in shopping or buying anything except toys. But most malls do have play areas for kids to play, it is usually situated in 2 or 3 locations in the mall. I usually take my toddler out to the play areas in the mall every now and then just for a change of scenery.



Street Walk :



Kids like exploring, and it's a lot of fun to take them out to take in the fresh air. Just going out for a  short street walk is always fun for the little ones. During winter they get to play with snow, fall season they play with leaves, and during summer and spring they get to feel the sun and also feel the green areas in your community.

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7 Tips To Help Achieve New Year Resolutions

New year resolutions are easy to write down, it's not really hard to list your goals or what you want to achieve this new year. Now the real problem is achieving these goals, while some might get to achieve their goals a bit easier, others will find it a lot harder to achieve even one goal on their list.

Here are 7 tips to help you achieve your new year resolutions:

1. Make it your own goal: Don't just make new year resolutions because everyone else is making one. Think thoroughly, what do you want to change or improve on? don't live someone else's dream. Your goals should not really be based on someone else's definition of you except it is what you really want too. Some people draw up their goals based on their friend's goals or because they just want to meet up with someone else expectations. These goals are likely to fail because there is nothing personal about your goals. Make the goals personal, make it your goals!



2. Document your goals: Its easier to say, I want to do this, achieve that when a new year arrives, but it will never work out that way. You need to either write it down or type and print it out, whichever works for you best. Put this list where you can see it every day, it could be in front of your fridge, your dresser or get a note board and put them on it.



3. Keep It Simple: This is important for people that find it really hard to achieve any of their resolutions when your goal is too big it might be scary to start or you might give up easily because your result looks smaller to your goals after a long time of trying. Keep it simple but measurable so it's easy to keep track of what you've achieved and where you are not doing well. Break down your list by weeks or months, for instance, if your goal is to stop smoking, you can say by January you will smoke one stick per day, February 4 sticks per week and so on.

4. Motivation: Even if you write down these goals, keep it simple and still don't have anything to motivate you, your goals will remain a decoration until the end of the year. A goal example is if you decide to cut your expenses so that you can save money for a new car, getting a picture of the car you want should motivate you. Now keep this picture on the board so you can see it on your way out daily. You don't have to go with my example, look inside you and create something that motivates you personally.



5. Accountability Partner: You need someone or something to track your progress or keep a tab on you. This could be your spouse, your coach, your best friend, just anyone you feel comfortable sharing your goals, success, and failure with. The person you choose needs to be critical but not negative, if you can't find anyone to do this with, you can search for apps to keep track of your goals for you. Samsung Health is an app on Samsung phones that keeps track of the number of steps you take in a day, water intake, heart rate and so on, this is perfect if you are working on improving a healthy lifestyle, if not look for something similar that tracks your achievement.

6. Setbacks: Setbacks or failure would surely come up while trying to achieve your goals, this might be a mistake on your part or just unavoidable occurrence. This is not the time to give up, its the time to buckle up, work harder and get things done. Remember no pain no gain, talk to your accountability partner or go through your app. Know your mistakes and move forward improving on it.



7. Celebrate your small achievements: You don't need to achieve big goals before you celebrate yourself, its hard work to achieve any goal, so celebrate but keep it moderate. Don't deviate from your goals though, just think of something you will be happy to do, that doesn't necessarily affect your goals or take you backward.


These 7 tips should help you achieve your goals but expect to put in hard work and you are likely to experience setbacks every now and then. Shake it off, and keep moving remember you have 12 months to get it right and get better. Wishing you a blessed year 2018! cheers!!!

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4 Tips To Improve Your Self-Worth


“Always be the first-rate version of yourself, instead of a second-rate version of somebody else” Judy Garland. Its human nature to emulate successful people, but its best to avoid going overboard and thinking you have to live exactly like them. Remember to always be yourself, no one in this world can do a better job of being you than you can. You need to Love, respect and value yourself, You are a unique individual with a personal style of your own. It is ok to be who you are without having to make excuses for not matching up to a standard someone else invented.


Once you accept your true personality something wonderful happens. You finally start being yourself and feel more relaxed, people will also respond to you positively and you’ll experience much more fun and greater success in life.



“Whatever course you decide upon, there is always someone to tell you that you are wrong, there are always difficulties arising which tempt you to believe your critics are right. To map out a course of action and follow it to an end requires courage.” Ralph Waldo Emerson.

4 Tips To Improve Your Self-Worth

1. Whatever you do in life, somebody somewhere will still think you are doing it all wrong. These negatively focus people who have the unique ability to find the only weed in an acre of roses, tend to focus on the negative and act like that one nasty weed discounts the beauty of the entire garden of roses. Don’t ever allow people like this pull you down or stop you from achieving your goals.



2. There comes a time when you have to stand up and shout; This is me! I look the way I look, think the way I think, feel the way I feel, love the way I love! I am a whole complex package. Take me or leave me, Accept me or walk away! Do not try to make me feel like I'm worthless, just because I don’t fit your idea of who I should be and don’t try to change me to fit your pattern.



3. Don’t ever rely on someone else for your happiness and self-worth, Only you can be responsible for that. If you can’t love and respect yourself, no one else will be able to make that happen. There is no such thing as being perfect, Just be the best that you can be and you’ll be glad you did. Just because you are yet to achieve your goals or dreams doesn’t make you a failure. Stop all act of self-criticism, self-judgment, and self-destructive behavior.



4. Do not lose courage in considering your imperfections but instantly set about remedying them every day. Believe in yourself and what you want to achieve. Be strong and persistent in pursuing your goals. Be passionate and have faith, it's your life and only you can make it happen. Remember; only one person knows what is best for you and that is you!

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Breastfeeding Mom Vs Formula Mom

MOM TO MOM TALK

A few weeks ago, I came across a post on facebook. A mom was asking for suggestion on the best formula for her 4months old baby, and she was insulted by several people for feeding her baby man-made food. So today's post is about mothers that judge other mothers because they decide to feed their babies formula. Before I go on, I will like to state that I breastfed my 2 boys exclusively for 6months, introduced them to solid and continued to breastfeed them for 2 years. But this was my decision and what I have always wanted.


Breastfeeding is surely the best for babies, it's nutritious and time-saving. The benefit of breastfeeding are numerous and its the perfect food for babies before 6months of age. Almost all mothers know this, but not all mothers are fortunate enough to have the opportunity to do it. I have noticed a lot of hate being thrown in the way of moms that feed their babies with formula, and the breastfeeding moms hardly consider why, before spewing all kind of insult down on the formula feeding moms. They accuse them of feeding the poor baby food with chemicals or that she is being selfish or too lazy to breastfeed and so on.

Have you considered she might not be producing enough milk? Do you know how much she must have tried but it never worked? Do you know if she is having medical issues and can't continue breastfeeding? Do you know if her baby has refused to gain any weight and the pediatrician is insisting the baby be fed with formula? There are quite a lot of 'if' hanging around the decision of breastfeeding or not breastfeeding. I have friends that had all these issues I laid above and were never able to breastfeed exclusively or breastfeed at all.

I do agree there are mothers that refused to breastfeed for selfish reasons, or just not comfortable with the idea of breastfeeding only. If you don't know the story of each mom or know her personally, you can't judge her and call her names. We are mothers, let's leave the breastfeeding advice to the specialist.


Enough of mom judging moms, there is no supermom anywhere. It is wrong also, for a formula mom to judge a breastfeeding mom. Yes, some mothers get criticized for doing exclusive breastfeeding too.

Thumbs up to all moms that are breastfeeding or breastfed their babies, you are such an awesome mom. Thumbs up to moms that feed their kids formula to save them from hunger when they can't produce milk or capable of breastfeeding, you are a great mom. Motherhood is hard enough, getting judged for this or that decision is not worth it. I believe you are doing a good and fantastic job, taking care of your little one. Your job as a mom is the most important job on the planet.

xoxo

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5 Healthy Snacks Tips For Kids


It's a struggle to get your kids to eat their 3 square meals in a day, getting them to eat healthy snacks is even harder. Eating healthy snacks all through the day gives your kid more energy, that they always need. My 5 years old son is a picky eater, so I try to get him a nutritious snack that can give his body more vitamins and keep him healthy as well. Eating the snacks together also make him eat more, so it's best if you eat the snacks with your kids. 

Here are my 5 healthy snacks tips for your kid:

1. Yogurt :


Looking for a healthy snack for your kids? look no further, yogurt is not just full of protein and calcium, it is also nutritious and tasty. It is low in calories and has probiotics that can help balance the bacteria in the digestive tract. Greek yogurt is always the best choice because it has more protein, less sodium compared to other yogurt and the texture is smoother. You can also go for plain yogurt or buy the lightly sweetened or flavored ones if your kid refuses to eat the greek and plain one.

Yogurt can be eaten alone or mixed with granola/cereal and fruits. You can also blend yogurt with fruit to make a smoothie for yourself and kids. This is a healthy snack your kids can eat at home or packed with their lunch box.

2. Fruits Or Fruit Salad :

Fruits are sweet and nutritious, they are full of vitamins that can boost the immune system of your kids. Kids will most likely eat fruits if given to them, give them individually, or mix up their favorites to make a salad. When your kid has a favorite fruit, he/she will eat a lot of it. My son, for instance, loves grapes and bananas, When offered other fruits like strawberries or apple, he eats a little out of it. Try different fruits with your kids, until you find the one they like the most. During cold seasons, like fall and winter, I give my kids a lot of Orange to protect them more from running nose and cough.

3. Whole Grain Crackers :

Crackers made with whole grain is full of fiber and also a perfect snack for a toddler, look for a crunchy one with less sugar and sodium in it. Crackers are also nutritious and they can be given instead of sugary biscuits, You can add various toppings like avocado, cheese, or low-fat dips to make it inviting and more nutritious for your son/daughter.





4. Raw Vegetables :

There are lots of colorful and nutritious fresh vegetables your kids can eat as snacks, it is not very sweet like fruits but it's loaded with rich vitamins that are needed for a healthy life. Vegetables provide a lot of nutrients to the body, such as fiber, vitamins A, E and C, folic acid, and potassium. They contain little to no fat, no bad cholesterol, and low calories, the nutrients in vegetables can keep a lot of diseases at bay and maintain a healthy body. My kids love carrots and cucumber so I buy this a lot for them to snack on, figure out what your kid's favorite vegetable is, and make it a snack for them.

5. 100 % Fruit Juice:

Your kids might not feel like eating anything and just want to drink. Water is always the first choice, but you can give them 100% fruit juice during snack time. You can also make popsicles with the fruit juice, it will make it more fun for them. Always avoid giving your kids fruit punch or soda, it's not only full of sugar it is also bad for their teeth. It is best to take a nutritious drink.

Kids will always be kids,  They will mostly refuse to eat the healthy foods, but it is our duty as mothers to ensure they eat food and snacks good for their body to keep them healthy.


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How To Incorporate Avocado Into Your Meals

Being a mom, I am always looking for ways to get my kids to eat healthy meals and I also end up eating them too. Kids hate green fruits or ...