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.

Thanks.

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.

Tips:

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  

Announcement!! I'm Pregnant. How to get your body ready for pregnancy?

Hey guys,

Yes we are blessed with a baby in the womb, and I'll make a separate blogpost about my pregnancy journey in the near future.

So I'll be starting a new pregnancy series, ways to relax during pregnancy, Issues and problems women face during pregnancy, How to prepare your husband for fatherhood? How to write your birth plan? and other topics.

This blog post is dedicated to the stage before you get pregnant, once you take the decision you want to try for a baby then there are a few steps you need to consider.

I give you 5 tips to put you on the right path to hopefully have a healthy and fun pregnancy.


     1.  Make activity a part of your day.

Working out during pregnancy is much easier if you started before you get pregnant. Find exercises 

that you enjoy and do them often, even if it was as simple as walking several times a week as long as you stick to it.

     2. Eat healthier.

 Start making better choices, ditch the bad eating habits. You'll start to see the difference in energy levels and the other benefits of eating clean. When you crave sweets when you're pregnant you'll know the better choices you have instead of reaching for those cookies.

     3. Clean up your act.

Clear out all those unhealthy habits:
- Toss the cigarette and quit smoking.
- Lay off the alcohol.
- Avoid high mercury fish.
- Watch your beauty products and search for chemicals to avoid.

    4. Talk to your doctor.

Talk to your health care providers about your plans to conceive, it's a good idea to keep them informed because they may have additional helpful sources for you.

     5. Don't forget the daddy.

Men need to take care of their bodies too. Many of these lifestyle changes listed HERE
will help you get healthy bodies and brains before fatherhood.

Hopefully these tips are informative and helpful for you. If you're trying to conceive my wishes and prays are with you.

Please don't forget to leave me comment down below about the topics you like me to cover in these series.

Wordless Wednesday!

Back to school Tips & Tricks

Hey guys,

It's back to School season that no one loves, but it's fun nonetheless. Shopping for school supplies is a blast for me, not the actual studying, so I'll try to help you get an A+ on your next exam, and how to not fall behind at school.

Studying facts:

According to www.quora.com the best time to study is: 8 am - 10 am.

Brain function 100%: 6 am - 10 am.

Brain function 50%: 10 am - 7:30 pm.

Brain function 20%: Night time.

How to not fall behind at school?

 1. Don't skip classes... This is the easiest step and the key to success.

2. Prepare in advance... To avoid the shock of new info, simply reading through the chapter the night before can be very helpful.

3. Soak in new info in class... While everything is still fresh in your memory soak it all in.

4. Ask questions right away... Before the teacher moves on, while you still remember what you don't get.

5. Study a bit after class.... To help the new material settle in your head, study in chunks and avoid cramming before tests.

How to start studying (Tips)?

Step 1: Put on comfortable cloths.
Step 2: Clean your desk and through away unnecessary papers.
Step 3: Get your books.
Step 4: Get a notebook.
Step 5: Grab some pens and colorful postit notes.
Step 6: Turn off all distractions.
Step 7: Look for a playlist.
Step 8:Get a healthy snack and  a bottle of water.
Step 9: Take breaks.
Step 10: Get cracking.

How to highligh?

- Don't use one single-colored highlighter.
- Try use several different colors.
- Assign each color a specific purpose.
-This creates a color coding system.
Therefore making your material easier to understand and learn.

Example of a system:

Pink:Titles and headlines.
Blue: Terminology and vocab.
Green: Definitions and explanations of terminology. (Green explains Blue).
Orange: Examples of the terms.
Yellow: Other things, Misc.  

How to study:

1. For essay based subjects:

-Make Note.
-Make flashcard.
-Make mind maps.

2. For Science/ Maths:

-Practice using textbook & pat paper.
- Understand the course as you're learning it.
-Don't wait until the exam to seek for help 
-Highlight your text books.
-Make notes.

3. Revise in short 30 minutes burst then take 5 minutes break. (Scientifically proven to be effective)

4. Eat a balanced diet, hydrate and exercise.

5. Make studying fun setting goals and rewarding yourself when you've reached them.

6. Don't just MEMORIZE content, UNDERSTAND content.

How to stay motivated while studying?

- Change pens.
- Use sticky notes.
-Take 15 minutes breaks.
-Use colorful pens and highlighters.
-Use videos to study.
-Chat with friends about studying.
-Read instead of writing, and write instead of reading.
-Change study position.
- Make a checklist and tick it off.

How to get an A+?

1. Prepare your classes, read your assign reading before class.
2. In class write notes, pay attention and ask questions.
3. After class study your class, make sure to read your notes and make a studying guide.
4. Review, the weekend after class review your week's study.
5. Prep your tests, mark them on your calendar, divide your days for each exam and decide when and what are you studying on each day.

Here you go guys, these were my tips and tricks on how to study and be great at it.

please leave your feedback down below and don't forget t share.

How to organize your life?

Hey guys,

It's the start of the new financial year plus it's back to school season...

So why not start fresh with an organized life, new beginning new start, I'll give you my top 5 skills you need to develop in order to organize your life and stay organized throughout the year.

5 Skills you need to learn to organize your life:

1. Time Management Skills:

So Time management is key to an organized life, you only have 24 hours per day, we spend 8 hours sleeping, 8 hours working and we end up with 8 hours to work around to get our life together, so time management is key.

You'll find some tips on How work smarter not harder? here.

Tips to help you manage your time:

1. Make a schedule, Planners are amazing. Use a journal to track what you do        everyday, and how much time you spend on each task. Schedule more time than you think you need for meetings to build in a natural buffer.

             Personal planner.

      

 2. Make weekly goals to keep yourself accountable.

      

 3.Prioritize. Write down 3 - 5 must - do priorities each morning and knock them out early in the day. The task Priority Sheet  is the way to go. Spend more time on your priorities, time is highly elastic and will stretch to accommodate what we choose to put into it.

 4. Don't be a time waster.

5. Take breaks when you start to lose steam.

2. Filling Skills:

Keep all your bills, documents, receipts and other important paper in folders for each month out of the year for easy access just more organization. For expenses you can always divide them into IN and OUT folders.

Free printable are your friend. 

House Cleaning Checklists - Room by Room

Free printable office cleaning checklist.

Grocery and inventory Tracking.

Weekly Meal Planner.

3. Decluttering:

Having a clean space is the number one inspiring method to get things done. When you have less stuff to stumble on when working will make focus more on the job and less on the clutter around you.

You will my tips on Decluttering very helpful, check them out.

4. DIY Skills:

The most affordable way to organize your space is by recycling items you already have to serve a different purpose that what they're meant to.

1.  Use a cloths hanger to organize scarfs.

2. Use a food stand to display your most worn jewelry.

3. Use a mug holder to display your necklaces.

DIY Organization Ideas from Pinterest.

5. Labeling Skills:

Labels are used so we can find stuff more easily, so use plenty of them .

1. Use washi tape to label electric cords.

Roll out washi tape on a hard surface and write the name of each item.

Wrap washi tape around the cords and stick washi tape to washi tape.

Trim out triangle to create a flag shape and place in your power strip.

2. Use nail polish to label your keys.

you can write on them and once the ink is dried seal it with a clear top coat.

3. Label your pantry jars and spices to make it easier to find everything.

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I hope you found these tips useful to have a more organized life free of clutter.

Please comment and share with your friends cause I worked extra hard on this post.

Family Gathering

Hey guys,

Summer is here, and what a nicer way to spend it than family quality time, I guess we're a lucky family where everyone can get along easily with each other, unlike other families where they have to put an extra effort to get along.

We have a lot in common, the youngster play together, the elderly talk to one another and a lot happens in between.

So my Mom and Dad hosted a family gathering at their home, and it was fabulous, I would love to share some of those moments that were captured with you.

I hope you'll enjoy them, and please don't forget to leave me a comment about your favorite family gathering game!!