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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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 ...