Saturday, July 6, 2013

Stabbed 28 times while watching her mother die!...a true life story with huge lessons you are yet to learn.....


I’m writing this message filled with so many intense emotions and complete humility. I simply have to share something that recently touched me to the core of my soul. It’s just a quick story that may change your perspective on your life.
I have been traveling this past week and have spoken to about 7000 young men and women. As a speaker, I enjoy the wonderful opportunity to meet many inspiring people. The other day I met an 18 year-old girl who will touch my life forever! She was so moved by my keynote speech and song “This Is My Life Story”" that it gave her the courage to come speak with me when the event was over. After waiting patiently in line for thirty minutes to meet me, she introduced herself with tears spilling down her face. It was such a raw display of emotion, I couldn’t help but cry with her.
This young lady ended up in foster care at sixteen years of age after her father fell into a fit of rage and went on a violent rampage. He stabbed and killed her mother right in front of her eyes. Horrible, yes, but it doesn’t end there. This father then attacked his own young daughter! He stabbed her twenty-eight times. She had humongous scars crisscrossing her neck, shoulders, and chest. Her father sliced her wrists so badly that the doctors who treated her said it looked like spaghetti. All the tendons and ligaments were torn to shreds. She was not expected to live, and spent over a year recovering. Three days after this terrible tragedy, her father sliced his own wrists and died. Her family is from Mexico and there was no one else to take care of her, so she ended up in foster care with her 3 year-old brother and 9 year-old sister.
We talked for a long time before we just held each other and cried. She says she is healing and has no hatred inside of her. It is unbelievable! What an inspiration! When I asked her what she wanted to do with her life. She told me she wants to go to college and become a nurse, having been inspired by the nurses who took such great care of her during the many months she was recovering from this horrific event. I gladly put her in contact with some people who may be able to provide her a full ride scholarship so that she can accomplish her dream. I want this girl to become an inspiration for others. She is my hero!!! Thanks to a great social worker, foster parents and Awesome Teachers, she is going places! She has a heart of gold and I know she will change so many lives for the better. God bless her!

what's your take on the issue of expelling students from school..what effect does it have on the society?

 

Schools should not be allowed to expel children, they should be provided with resources to cater for difficult children in separate classrooms?


Please read the comments from other voters below, then scroll down make your decision. Do you agree or disagree with the following statement?
Schools should not be allowed to expel children, they should be provided with resources to cater for difficult children in separate classrooms
You need to think before you  vote.

Reasons To Disagree

I don't believe school is the right place for many of these students. children without these massive problems have a right to learn, and are often harmed by the violent and disruptive behaviour of these students. We need to protect other students and still having them onsite does not do this. But more places are needed which cater for these kids, throwing them out is not to answer. But a non school based place is needed.
I believe school is there for learning and if the student is intent on disruption then it is Not the place for them. Expelling is fine by me as ultimately the parents have a responsibility to do something for the failing child by seeking external help. The school teacher has 20 or 25 others to teach and this should be the teachers role - disruptive / bad behaved kids should be expelled. There are counsellors/private tuition/psychologists in the community where the dificult pupil can get help.
Education is a privilige, treat it as such, unruley and badly behaved children affect all other children at the school. They should be removed. If you are worried about denying them an education, why dont you change their perception of its value
Cause and effect.
Children with extreme "special needs" should be chanelled OUT of schools into an appropriate environment where they will not impede the learning of more fortunate children.
Schools should be allowed to expel students. At work if you are repeatedly late or show up drunk or stoned etc then youd get fired! Instant dismissal in my job... why not school... why should teachers waste their time teaching people who dont want to learn.
How are the students suppose to learn from what they've done? Some students are doing drugs at school. If they are not expelled, they get away with it and repeat it over again. So, YES, they SHOULD get expelled. It's not fair on the other stduents.
military school. Non pc military school. Kids need to be afraid of failure its not going to get them anywhere if you keep bailing them out all the time
no way! those kinds of kids will never change - i know from experience. once a student begins behaving in this kind of way, they almost want to be expelled to get an early exit
There should be a discipline school in each major city where you expel the student to.
 

Reasons To Agree

I don't think we should be able to expel students. Shunting them out of the school system or onto other schools passes the buck and does not examine or deal with the problems the student has. Difficult children have their reasons (whether they know it or not). Sometimes the fault lies with the school and not the child at all. Sometimes it is the the child's family. I was a difficult child myself once, but went on to get several degrees and post-graduate degrees. I KNOW the importance of having faith that difficult children can grow up to be interesting, contributing adults.
Outside of the main cities, many towns do not have a second high school within a 15 minute drive. What are you to do with the expelled students, send them to another school who doesn't want them either? or just forget about them completely? Schools in many towns are the only local government institution. If you expell a child, then the government and society is giving up their responsibility for that child. No wonder expelled childred end up unemployed and in jail within a few years. Society needs to fix the problems it has, its cheaper to deal with it earlier than building more prisons
I think they need to look at things the student is struggling to do and work round them it is known that we all learn differenty and have different interest, some things shouldnt be compulsery
i think dat da skewls shud not b alowed to expel students bcoz they need to educate aswell
to a degree.
Naughty kids need an education too, it will help them become a meaningful part of their community one day
i highly agree with this matter and i think schools seriously need to be spoken to about what their position is with students educations and lives. i believe teachers and especially princaples at allot of schools have got a bit ahead of themselves and are liking the power over the children to much. at a college i will not name there are students being threatend of being expelled for being behind in class and having a bit of an attitude towards teachers. i dont think being expelled is the best way to go about that.
parents must take responcibility, they should be reqired by law to attend school with there troubled child for 3 days as punishment to the child as it can be quite embarising
But the extra classrooms must be provided, not lost through budget cuts.

Reasons for Remain Neutral

no child left behind means all children fall behind. if individuals choose not to engage in the school system, then they should choose another school (changes required) or go to a special school that suits their interests. the problem here is mandating that students attend the school that is most convenient for the government to fund.
I quote, from the AGREE point of view, "I think they need to look at things the student is struggling to do and work round them it is known that we all learn differenty and have different interest, some things shouldnt be compulsery i think dat da skewls shud not b alowed to expel students bcoz they need to educate aswell" If this is the level of language skills that New Zealand education has produced (and by the looks of all the posts I've seen so far) you couldn't do worse than not showing up at all. The level of education is demonstrable at a level below that needed for comprehension of cartoons. Neither of the options in this question are helpful. Close down the schools and start over once the term 'education' is understood.
Children are expeled for a serious reason! difficult children need great teachers who think of each child as an individual in a safe school community, but who are we to judge who is difficult and who are not!! we need Teachers who want to teach!! not teachers who want to be teachers.

My View

You can make your comments once you have voted.

101 Things To Do in Winnipeg Canada in Spring / Summer....join me lets do it together this time in Canada!!!


 1. Celebrate multiculturalism during Folklorama, where you can check out authentic cuisine, cultural displays and live entertainment at 40-plus pavilions representing cultures from around the globe (August 4-17).
2. Snap photos of waterfowl afloat in the expanded duck pond at Assiniboine Park.
3. Sit at communal tables while chowing down on vegan burgers at Boon Burger.
4. Take in concerts at MTS Centre, featuring mega music stars such as Fleetwood Mac and Carrie Underwood (May 12 & 15).
5. Plan a date with lady luck and try your hand at poker, VLTs, keno and more at McPhillips Station Casino and Club Regent Casino.
6. Watch history come to life in the St. Boniface Cemetery during a Theatre in the Cemetery performance, and learn about French Canadian and Métis heritage.
7. Sip wines from the featured New Zealand region and from around the world at the Winnipeg Wine Festival’s public tasting on May 3 & 4 at the Winnipeg Convention Centre.
8. Explore a Plains Cree Tipi and Pioneer Sod House at FortWhyte Alive.
9. Head to Carnaval Brazilian BBQ—Winnipeg’s only churrascaria offering an authentic dining experience.
10. Cheer on the CFL’s Winnipeg Blue Bombers as they play at their new home, Investors Group Field.
11. The Winnipeg Art Gallery’s 100th anniversary culminates in the historic show 100 Masters: Only in Canada, where 100 masterworks borrowed from 28 museums in Canada and two in the United States are presented (May 11-August 18)
12. Relax with appetizers, friends and cold drinks on one of the many patios found in Winnipeg’s unique neighbourhoods, including The Forks and Osborne Village.
13. Ride the Ferris wheel and more than a dozen other kid-sized rides at Tinkertown children’s amusement park.
14. Chuckle at top comedians as they perform their funniest material at the Winnipeg Comedy Festival (April 8-14).
15. Join in the festivities during Pride Winnipeg’s 2013 Pride Festival, featuring a parade, rally and live entertainment at The Forks to celebrate Winnipeg’s LGBTTQ community (May 24-June 2).
16. Sing along to the popular musicals The Buddy Holly Story (June 11-July 4) and Mary Poppins (August 9-29) performed under the dome of Rainbow Stage in Kildonan Park.
17. View the city’s sights and get historical commentary while cruising down the Assiniboine and Red rivers on a Splash Dash River Boat Tour.
18. Drive up to the Whistle Pig Drive-Inn in Transcona for a comfort food feast of hamburgers, hot dogs, battered mushrooms and breaded dill pickle spears.
19. Unleash your inner thespian as you take in plays at venues around the Exchange District during the Winnipeg Fringe Theatre Festival (July 17-28).
20. Hop aboard the M.S. River Rouge or the Paddlewheel River Boats for a leisurely dinner cruise down the Red River.

21. Climb and zipline down a challenging ropes course, or try cable wakeboarding at Adrenaline Adventures.
22. Chill out to the sounds of soulful jazz and blues performances taking place during the TD Winnipeg International Jazz Festival (June 13-22).
23. Taste the flavours of Mexico at one of the many new Mexican restaurants in Winnipeg, including Burrito Splendido, Modern Taco Company and Taco del Mar.
24. Stroll along the peaceful Riverwalk at The Forks for picture perfect views of the city’s landscape.
25. Improve birding knowledge while watching Oak Hammock Marsh’s resident naturalist identify and band birds.
26. Chow down on BBQ, watch pitmasters battle in a Kansas City Barbecue Society-sanctioned competition, and groove to blues at the Winnipeg BBQ & Blues Festival held at Red River Exhibition Park (Aug 16-18).
27. Bring the family to watch the Winnipeg Goldeyes baseball team step up to the plate at Shaw Park.
28. Browse local farmers’ markets, such as ones in St. Norbert, Wolseley and Red River Exhibition Park, for local produce, meat, baked goods and crafts.
29. Relive the days of the Roman Empire with a performance of Julius Caesar at the Trappist Monastery Provincial Heritage Park by Shakespeare in the Ruins (June 5 - 29).
30. Get swept up in fast-paced stock car and pro-racing excitement at Red River Co-op Speedway race track.
31. Learn the fascinating history and wild stories of the city’s past aboard a heritage trolley on a “Heart of the Nation” city tour offered by Winnipeg Trolley Company.
32. Sneak a peek into the city’s grandest buildings both new and old, including City Hall, Grant’s Old Mill and Millenium Centre, during Doors Open Winnipeg (May 25 & 26).
33. Unwind at Winnipeg’s newest retreat this summer, Nordik-Spa Nature, where Nordic baths offer a complete relaxation experience in nature (opening in summer)
34. Munch on popcorn and sip martinis while watching a flick in the comfort of cushy seats at the new Cineplex Odeon 18+ VIP Cinemas on McGillivray Boulevard.
35. Meet Assiniboine Park Zoo’s newest residents—Hudson the polar bear and a seasonal display of red kangaroos, emus and African black-footed penguins.
36. Pop over to Two Rivers gift shop at The Forks to pick up souvenir postcards, apparel, magnets and candles as a memento of your visit.
37. Shop till you drop at Canada’s newest IKEA location for stylish home decor, kitchen gadgets, trendy furniture and more.
38. Admire the accomplishments of and memorabilia from the province’s top athletes, such as Clara Hughes, Cindy Klassen and Bobby Hull, at the recently reopened Manitoba Sports Hall of Fame.
39. Let the kids run around and learn about Manitoba’s history at the Variety Heritage Adventure Park, an interactive playground at The Forks where history meets play for children of all abilities.
40. Pull up a provided chair and join the downtown lunch crowd at Air Canada Park for free concerts starring local musicians during the “Out to Lunch Concert Series,” held at noon on Wednesdays in June, July and August.
41. Check out the Celebration Village at The Forks for unique food, authentic art and live entertainment as part of Aboriginal Day Live & Celebration (June 22).
42. Spend a beautiful summer evening at the Winnipeg Art Gallery for its “Live on the Rooftop” concert series, featuring a range of music genres performed by local musicians (June 20, July 5, August 8, 15, 29).
43. Zoom down waterslides for all ages, splash around on bumper boats and play mini golf at Fun Mountain Water Slide Park in summer.
44. Share appetizers from mussels to fries to pulled pork nachos inside the grandeur of The MET, a newly restored historic theatre.

45. Catch free quality entertainment for every taste and age at Lyric Theatre in Assiniboine Park—events include Ballet in the Park, Movies in the Park, and jazz, symphony and opera performances.
46. Take a guided outdoor “Rights All Around Us” tour of the site at the Canadian Museum for Human Rights, where you will learn about this iconic building and more.
47. Show your little ones a great time at Kidsfest, where they can get their faces painted, enjoy hands-on activities and watch talented children’s entertainers perform (June 6-9).
48. Customize burgers and hot dogs with a variety of toppings at popular chain Five Guys Burgers and Fries.
49. Roll up for the Magical Musical History Tour, where local music historian and author John Einarson covers the city’s illustrious rock ‘n’ roll history on a guided bus tour.
50. Discover the history of The Forks at the Wall Through Time, a graphic retelling of historic events in the area, and the Oodena Celebration Circle, a natural, shallow amphitheatre that pays homage to the 6,000 years of aboriginal people here.
51. Bust out your skateboard or BMX and ride at Canada’s best and largest urban skate park and bowl complex, the Skateboard Plaza at The Forks.
52. Tuck into perfectly baked empanadas and pizzas inspired by Argentina at Corrientes Argentine Pizzeria.
53. Stargaze while taking in a show at the Planetarium, where the projection system has been upgraded to offer high resolution, full-dome video playback.
54. Check up on the health of your little one’s favourite stuffed animal and participate in family-friendly fun at the 27th annual Teddy Bears’ Picnic at Assiniboine Park (May 26).
55. Practice batting skills in the batting cages at Grand Prix Amusements.
56. Slither down slides, crawl through willow tree tunnels and swing on basket swings at the Nature Playground located inside Assiniboine Park.
57. Swig back a freshly pulled pint while watching a hot ticket sports game inside the bustling new pub Fox & Fiddle.
58. Leave a handprint on the pin screen inside Mellow Marsh at the Children’s Museum.
59. Lick sticky sweet sauce off your fingers after devouring tender barbeque ribs at new restaurants Woody’s Bar-B-Q, Famous Dave’s and Danny’s BBQ & Smokehouse.
60. Dance to the pounding beats of cutting-edge electronic music played by top DJs during the Manitoba Electronic Music Exhibition (MEME) (August 15-18).
61. Cast your line into the Red or Assiniboine rivers for channel catfish.
62. Grab a bite to eat from burgers to breakfast inside Assiniboine Park’s newest restaurant, Park Cafe, housed in Qualico Family Centre.
63. Purchase authentic aboriginal art, crafts, clothing and jewellery at the Indigenous Marketplace and Trade Show taking place during Manito Ahbee (Aug 16-21).
64. Hike along the city’s trails with Winnipeg’s premier walking group, Prairie Pathfinders.
65. Sample the culinary creations of the city’s budding chefs and hospitality students at Jane’s restaurant, the new eatery at Red River College’s Paterson GlobalFoods Institute.
66. Gather a group for a night of entertaining dinner theatre featuring familiar songs and comedy at Celebrations.
67. Aim for a hole-in-one while putting amongst vibrantly coloured dinosaurs and sea creatures at U-Puttz Black Light Mini Golf.
68. Don your flashiest threads for a night on the dance floor at LGBTTQ-friendly night clubs Club 200 and Fame.
69. Travel back in time and discover what Winnipeg was like in the roaring ‘20s at The Manitoba Museum.
70. Photograph city icons, such as the Esplanade Riel and Canadian Museum for Human Rights, while meandering through The Forks.
71. Eat at buzzworthy restaurants and shop at funky boutiques packed into Osborne Village, which was recently named Canada’s Greatest Neighbourhood by the Canadian Institute of Planners.
72. Browse the Exchange District’s numerous galleries for works by talented local and Canadian artists.
73. Admire marvellous statues created by master sculptor Leo Mol in the tranquil Leo Mol Sculpture Garden.

74. Lay out an evening picnic and watch a flick in the great outdoors during “Movies on Memorial,” a free weekly family-friendly movie-screening series held in Memorial Park (August 6, 13, 20, 27).
75. Bite into a trendy Japa Dog covered in unique toppings from wakame to pickled daikon to sweet mayo at Blufish.
76. Embrace your inner flower child while watching top folk musicians sing and strum at the 40th edition of the Winnipeg Folk Festival at Birds Hill Provincial Park (July 10-14).
77. Crack the numerological codes and freemasonic symbols inside the Manitoba Legislative Building while on a Hermetic Code Tour.
78. People-watch from the packed patios lining Corydon Avenue.
79. See how money is made at the Royal Canadian Mint.
80. Scream yourself hoarse as you cheer on racing thoroughbreds at Assiniboia Downs.
81. Stroll down Corydon Avenue with a cup of creamy dulce de leche gelato from Eva’s Gelato.
82. Ditch the diet for a creamy cool summer treat from ice cream shops Sub Zero, Omand’s Creek Ice Cream, Banana Boat and Sweet Tops.
83. Hunt for one-of-a-kind antiques at boutiques, such as Antiques & Funk, in the Exchange District.
84. Make plans for lunch on Broadway, where street food vendors line the road dishing up everything from waffles to poutine to Pinoy barbeque.
85. Pick up flirty sundresses at independent shops, such as Paperdoll Clothing, Loka and Mad About Style.
86. Work on your swing at one of the city’s unique golf courses, including Crescent Drive and Windsor Park.
87. Paddle a canoe down the swiftly moving Red or Assiniboine rivers.

88. Race your friends to the finish line of a go-kart track at Thunder Rapids Fun Park.
89. Rollerblade along trails in one of the city’s many parks, such as St. Vital Park or Kildonan Park.
90. Pack a picnic and celebrate Canada’s birthday with family activities and fireworks at Assiniboine Park’s Canad Day Picnic in the Park (July 1).
91. Win prizes at the midway or fly high in the sky on rides at the annual Red River Exhibition (June 14-23).
92. Hit all the major city sites, including Assiniboine Park, The Forks and St. Boniface Basilica on a Winnipeg City Tour offered three times a week by O Tours.
93. Spot a flying saucer, fly a plane and conquer the wind at the kid-friendly Skyways gallery at the Western Canada Aviation Museum.
94. Track down hidden geocaches scattered throughout St. Boniface using rented GPS technology from Tourisme Riel.
95. Pass by a plethora of colourful murals in Winnipeg’s West End neighbourhood on a West End BIZ Mural Walking Tour.
96. Participate in a prairie planting workshop at Living Prairie Museum, where you’ll learn about prairie plants and receive supplies to grow them (April 3, 7, 11, 13 and May 1).
97. Tour the city’s dark side with a Haunted Winnipeg Bus Tour that takes you to local haunted spots.
98. Bounce, climb and run around the 8,500 sq. ft. indoor three level play structure at Kid City.
99. Go for a railroad adventure to Grosse Isle aboard the Prairie Dog Central Railway, one of the oldest regularly scheduled vintage operating trains in North America.
100. Smell beautiful blooms and pick up gardening supplies at Shelmerdine Garden Centre.
101. Listen to a plethora of buskers at The Forks Market as they audition for a 2013 busk pass during the annual Buskers Festival (May 3 & 4)

A balanced diet...the right combinations you never knew before now!


Despite what you see in some diet books and TV programmes, healthy eating can be really straightforward.
A diet based on starchy foods such as potatoes, rice and pasta; with plenty of fruit and vegetables; some protein-rich foods such as meat, fish and lentils; some milk and dairy foods; and not too much fat, salt or sugar, will give you all the nutrients you need.
When it comes to a healthy diet, balance is the key to getting it right. This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.
Most adults in England are either overweight or obese. That means many of us are eating more than we need, and should eat less. And it's not just food: some drinks can also be high in calories. Most adults need to eat and drink fewer calories in order to lose weight, even if they already eat a balanced diet.

Food groups

The eatwell plate
  • To help you get the right balance of the five main food groups, take a look at the eatwell plate (PDF, 120kb)
  • To maintain a healthy diet, the eatwell plate shows you how much of what you eat should come from each food group
All the food we eat can be divided into five groups. Try to choose a variety of different foods from the first four groups.
They are:
  • Fruit and vegetables.
  • Starchy foods, such as bread, rice, potatoes and pasta. Choose wholegrain varieties whenever you can, or eat potatoes with their skin on for more fibre.
  • Meat, fish, eggs and beans.
  • Milk and dairy foods.
  • Foods containing fat and sugar.
Most people in the UK eat and drink too many calories, and too much fat, sugar and salt, and not enough fruit, vegetables and fibre. It's important to have some fat in the diet, but you don't need to eat any foods from the 'Foods and drinks high in fat and/or sugar' group as part of a healthy diet.

1. Fruit and vegetables

Fruit and vegetables are a vital source of vitamins and minerals. It's advised that we eat five portions of a variety of fruit and vegetables a day.
There's evidence that people who eat at least five portions a day are at lower risk of heart disease, stroke and some cancers.
What's more, eating five portions is not as hard as it might sound. Just one apple, banana, pear or similar-sized fruit is one portion. A slice of pineapple or melon is one portion. Three heaped tablespoons of vegetables is another portion.
Having a sliced banana with your morning cereal is a quick way to get one portion. Swap your mid-morning biscuit for a tangerine, and add a side salad to your lunch. Add a portion of vegetables to dinner, and snack on dried fruit in the evening to reach your five a day.
See 5 A DAY for more tips to help you get your five portions of fruit and veg.

2. Starchy foods

Starchy foods should make up around one third of everything we eat. This means we should base our meals on these foods.
Potatoes are an excellent choice of a starchy food and a good source of fibre. Leave the skins on where possible to keep in more of the fibre and vitamins. For example, when having boiled potatoes or have a jacket potato, eat the skin too.
Try to choose wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta and brown wholemeal bread. They contain more fibre (often referred to as 'roughage'), and usually more vitamins and minerals than white varieties.
Learn more in Starchy foods.

3. Meat, fish, eggs and beans

These foods are all good sources of protein, which is essential for growth and repair of the body. They are also good sources of a range of vitamins and minerals.
Meat is a good source of protein, vitamins and minerals such as iron, zinc and B vitamins. It is also one of the main sources of vitamin B12. Try to eat lean cuts of meat and skinless poultry whenever possible to cut down on fat. Always cook meat thoroughly. Learn more in our section on Meat.
Fish is another important source of protein, and contains many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids.
Aim for at least two portions of fish a week, including one portion of oily fish. You can choose from fresh, frozen or canned, but canned and smoked fish can be high in salt.
Eggs and pulses (including beans, nuts and seeds) are also great sources of protein. Nuts are high in fibre and a good alternative to snacks high in saturated fat, but they do still contain high levels of fat, so eat them in moderation. Learn more in Eggs and Pulses and beans.

4. Milk and dairy foods

Milk and dairy foods such as cheese and yoghurt are good sources of protein. They also contain calcium, which helps to keep your bones healthy.
To enjoy the health benefits of dairy without eating too much fat, use semi-skimmed milk, skimmed milk or 1% fat milks, lower-fat hard cheeses or cottage cheese, and lower-fat yoghurt.
Learn more in Milk and dairy foods.

5. Fat and sugar

Most people in the UK eat too much fat and too much sugar.
Fats and sugar are both sources of energy for the body, but when we eat too much of them we consume more energy than we burn, and this can mean that we put on weight. This can lead to obesity, which increases our risk of type 2 diabetes, certain cancers, heart disease and stroke.
But did you know that there are different types of fat?
Saturated fat is found in foods such as cheese, sausages, butter, cakes, biscuits and pies. It can raise your blood cholesterol level and increase your risk of heart disease. Most people in the UK eat too much saturated fat, which puts us at risk of health problems.
Unsaturated fats, on the other hand, can help to lower cholesterol and provide us with the essential fatty acids needed to help us stay healthy. Oily fish, nuts and seeds, avocados, olive oils and vegetable oils are sources of unsaturated fat.
Try to cut down on foods that are high in saturated fat and have smaller amounts of foods that are rich in unsaturated fat instead. For a healthy choice, use just a small amount of vegetable oil or reduced fat spread instead of butter, lard or ghee. When having meat, choose lean cuts and cut off any visible fat. Learn more in Eat less saturated fat.
For more information on fat and how to reduce it in our diets, see Fat: the facts.
Sugar occurs naturally in foods such as fruit and milk, but we don't need to cut down on these types of sugar. Sugar is also added to lots of foods and drinks such as sugary fizzy drinks, cakes, biscuits, chocolate, pastries, ice cream and jam. It's also contained in some ready-made savoury foods such as pasta sauces and baked beans.
Most of us need to cut down on foods with added sugar. Instead of a fizzy drink, for example, try sparkling water. Have a currant bun as a snack instead of a pastry. Learn more in Sugars.

You can now apply for a Nigerian passport online.

http://portal.immigration.gov.ng/pages/passportguidelines

Passport

You can now apply for a Nigerian passport online. The application process is simple and easy to use with online application guidelines. Read more
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