Tuesday, November 29, 2016

Pregnancy Nutrition Guide

Hey guys,

Pregnancy is not an easy task at all, it's a hard work emotionally and physically, and to be able to go through it women need to eat nutritious food, So what should women eat during pregnancy?

  • Protein: (75 to 100 gram per day) 
2-3 servings of meat (1 serving approximately 3 ounces)
2-3 servings of legumes (1 serving approximately 1/2 cup)

  • Calcium: (1000 mg per day during pregnancy) 3-4 servings of Dairy 

  • Iron ( 27 mg per day):
2-3 servings of green leafy vegetables
3 servings of whole grains
2-3 servings of lean protein

  • Folate / Folic Acid: (0.6 - 0.8 mg per day)

2 servings of dark green leafy vegetable
3 servings of whole grain
2-3 servings of fruit
2 servings of legumes

  • Vitamin C: ( 0.6 - 0.8 mg per day)

  • Fish: ( up to 12 ounces or 340 g per day)

  • What should pregnant women not eat?

  • Food Poisoning Illness:
1. Listeria: It's a harmful bacterium that can be found in refrigerated ready - to - eat foods(meat, poultry, seafood and unpasteurized milk, milk products and foods made with unpasteurized milk) and soil.

2. Methylmercury: It's a metal that can be found in certain fish, including swordfish, tilefish, king mackerel and shark. Eating these fish can be harmful to your unborn baby.

3. Toxoplasma: It's a parasite found in raw and undercooked meat: unwashed fruits and vegetables, water, dust, soil, dirty cat litter coxes and outdoor places where cat feces can be found. it can cause illness called toxoplasmosis, which can be found particularly harmful to you and your baby.

  • How to prevent Food Poisoning Illness:
I hope you found this post helpful, please share it so the that it will reach as many pregnant women as possible.

Monday, November 21, 2016

Weekly and Yearly Deep Cleaning Tips and Tricks with Free printable Checklists.

Hey guys,

This is a new post in my cleaning series where I share with you my tips and tricks when it comes to deep cleaning and weekly cleaning, plus I give you free printable of weekly cleaning checklist and a yearly deep cleaning checklist.

So to get yourself in the deep cleaning mode or even everyday cleaning I will give you a few tips and tricks to help you on your journey of cleaning.


1. Start from inside-out: Start from the inside of the room and work your way out through to the door.

2. Play music and set on an update music list.

3. Clean one room at a time.

4. Set a time frame for each task and make sure you give yourself enough time to acomplish all you have planned.

5. Gather all the supplies and equipment before you begin.

6. Gather boxes and bags for decluttring.

Supplies you may need:

Floor mop                                  Microfiber mitt                                     Window Combi-squeegee
Dish soap                                  Old toothbrush to scrub around drains, faucent, tub jets, etc...
Glass cleaner                            Multi-degreaser                                      Arm length rubber gloves
4 Gallon bucket                        Backing soda                                          Lint roller
Multi purpose cleaner              Wood cleaner                                         Bathroom cleaner
Slim duster                               Laundry detergent

So to end this post I will provide you with color coded cleaning checklists that are very detailed and clear.

Yearly deep cleaning

Deep Cleaning room by room

Daily chores list