Nutritious Memories

A slice of nutrition, food, photos, music, life and unforgettable memories

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Antioxidants the “Good Guys”

Antioxidants are essentially nutrients that help counter the detrimental effects of  free radicals, that are formed during normal metabolism, and through external factors such as air pollution and UV radiation. Free radicals  have been implicated in the formation of  several diseases such as heart disease and cancer, which highlight the importance of antioxidants that are needed in our diet. Studies have suggested that antioxidants may help strengthen the immune system, thus reducing the risk of cancer or infection.

“Like an orchestra that needs the correct representation of instruments to make a beautiful symphony, our bodies need an array of antioxidants, not just this one or that one, to create harmony in our health”(world healthiest food).

Effect  of Free Radicals

  • Development of cancer, triggered by damaged DNA cell.
  • Premature aging.
  • Increase heart as free radical facilitate low density lipoprotein (LDL) (bad cholesterol) to stick artery walls.

Types of Antioxidants

The most common antioxidants that people may be aware of are vitamin A, Vitmain C and Vitamin E, which generally protect cells from damage. Also Selenium helps protect again free radicals, carcinogens, lowers inflammation and stimulates the immune system to help combat infections. Selenium found in tuna, mushrooms, cottage cheese, chicken, cod and cabbage.

Current research  is discovering even more different types of antioxidants. Here are few examples of other antioxidants. With these examples listed  I am only trying to highlight the different types of antioxidants, and the fact that even more antioxidants are being discovered. If anyone is interested in finding out the functions of any of specific antioxidants, you can subscribe to (Antioxi) for free. They will provide you with you with up to date information on the current research on antioxidants.

Allium compounds:

Provide protective effects against the formation of cancer and heart disease, and help lower cholesterol levels. Found in leeks, onions, garlic, shallots and chives.


Potent healer for certain types of arthritis . Found in berries, cherries and grapes.


As the name  suggests, carrots provides a rich supply of caratenoids. Also other fruit and sweet potato are rich source as as well, as they help slow down the aging process.


Help strengthen the functions of vitamin C, can also act as an antibacterial and helps strengthen blood vessels. Foods that are rich in riboflavin are tea, citrus,tomatoes plums, grape, rock melon, berries, broccoli.


A potent antioxidant and pain killer. Can be found in yellow spice in curry.

Ellagic acid:

Neutralizes cancer causing toxins, before they can damage cells.

In order to get the optimum balance of nutrients and  photochemical in your diet, aim to eat a rainbow colored selection of at least 2  fruits and 5 vegetables a day in your meals (Holford, 2008).

Also I would like to emphasize that nutrition is more than just vitamins and minerals. It also consists of food chemistry, biology and many other areas in the the discipline of science and health . So please bear in mind when reading these articles especially the scientific articles.


Holford. P. (2008).  optimum nutrition made easy . How to achieve optimum nutrition. ( A great site for discovering more information about antioxidants.)



Antioxidants to the rescue.(Scientifc approach)

Many of us are probably familiar with the term antioxidants. We know that they are beneficial to our health, even if we do not fully understand the principles and applications behind them.

The General scope of Antioxidants

Antioxidants are naturally occurring nutrients found in food, which are responsible for neutralizing harmful, unstable molecules also known as free radicals. Some are naturally synthesized in our bodies where as other must be acquired form our diet or via supplements.

In order for us to have a solid understanding of how antioxidants operate, it is crucial that we know how free radicals harm our bodies. The human body is comprised of diverse of cells. These cells are made up of molecules.  And molecules are a group of different  atoms, that are joined by a chemical bond.

Where Do Free Radical Come From?

1. External Environment

  • Atmospheric pollution – Such as smoke, fumes and especially cigarette, which is one of the main sources of free radical formation.
  • Food : Such as chemicals, pesticides, burnt and charcoal food.
  • Exposure to UV rays and stress (Antioxidants make you healthy,2011).

In our bodies (Oxidation)

Like a freshly cut apple that eventually turns brown, oxidation (loss of electron) is a natural process in our bodies,  which also results in the formation of free radicals. Free radicals  react with oxygen.

Free radicals are capable of fighting against bacteria and chronic infections as well as parasites. however our bodies are also exposed to the detrimental effects of free radicals .

What Makes Free Radicals detrimental to our bodies?

Free radicals can be a cluster of atoms, or a singular atom. Free radicals (Imbalanced atoms) ultimately  steals an electron from a stable molecule, in order to gain stability. However in this process the molecule being attacked loses their electron, and essentially becomes a free radical itself . This initiates a chain reaction also known as oxidative stress. In this destructive cascade of events free radical are capable of donating an extra electron to vital cell molecules such as DNA, proteins and other biological molecules.  This results in a leftover electron . Electrons prefer to exist in pairs, as electron that are unpaired are generally considered to be unstable and reactive. This is what induces damage in DNA, tissue and cellular damage. (Health Checksystem).

Studies have suggest that oxidants may be responsible for cancers and chronic diseases, which is why antioxidants are needed in order to neutralize the oxidants.


Interaction of Free Radical and Antioxidant.

When a antioxidant makes direct contact with a free radical, it captures it, which results in the free radical combining to the molecular structure’s of the antioxidant. They are capable of donating an electron to a free radical, without becoming unstable themselves. By doing so this interferes with the chain reaction (oxidative stress) . Therefore the free radical can no longer induce any further damage to the body system .

So in order to get the best balance of nutrients in your diet, aim to eat a variety of rainbow colored selection fruits and vegetables. Try not peel the skin of fruits (expect banana), as the majority of antioxidants and fiber is found.

The next post will introduce the different types of antioxidants and the functions they play in our body system.


Pizzo. S. (2009). Anti-up A Quick View into Antioxidants, Free Radicals, and your Body.

Ruth. A. (2009). Where do Free radicals Come From?

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The nutritonal aspects and art of yogurt making

Yogurt has essentially made its way, in becoming one of the popular food choices in our society today? Yogurt is a very versatile food. It can be enjoyed on its own, used as a dip, or mixed as a sauce or dressing, can be used to make frozen yogurt. Furthermore Yogurt is readily available in many diverse and exciting flavours. This post will look at the nutritional benefits of yogurt, types of yogurts and what to look out for, when choosing yogurt.

The Process of  making Yogurt

Milk is heated to a certain temperature, which is followed by adding friendly bacteria. There are 3 main types of bacteria, Lactobacillus Bulgaricus, Lactobacillus acidophilus and Streptococcus Thermophilus. These non-pathogenic bacteria undergo fermentation which involves in breaking down lactose (milk sugar), which can be used as their supply of energy . In the process, lactose is broken down into lactic acid. The breakdown of lactose is achieved via the enzyme lactase. So people who are lactose intolerant can also enjoy the consumption of yogurt as well, and not have to suffer the stomach or nauseous symptoms. However there are very few cases where some people do feel nauseous,  so i would suggest trying non-dairy products such as soy.

Nutrition profile of yogurt 

Yogurt is rich in iodine, phosphorus, and vitamin B2. It is also a good source of protein , vitamin B12 ( especially if you are a vegetarian). Yogurt also has potassium, zinc and pantothenic acid.1 tub (200g) of yogurt provides around30-37% of your RDI (Recommended Daily Intake) of calcium. However there are many different yogurt brands and they may differ in calcium levels, so important to read the nutrition fact labels.

Despite these positive benefits there are few things that you should be mindful when taking yogurt. Most of the  Sweetened yogurts (which may people prefer over natural yogurt) can have a springing amount of added sugar,  which instead of a nutritious snack/ food can turn into a sugar calorie bomb. If you like these type of yogurt, be ware aware of the amount of sugar present . Natural yogurt on the other side  is not really a problem because the sugar found in natural yogurt is only natural sugar and this does not count towards your  total added sugar intake.

Resources: (Dairy Australia)


Cacao Green, A delightful and irresistible treat

Cacao Green is also known as the sister brand of Red Mango. Red Mango is the original creator of the healthy and all-natural varieties of non-fat frozen yogurt. This post only talks about the frozen yogurt, however cacao green does also sells waffles, parfait, smoothies, yogurt frappe and more.

When it comes to snacks, what is the first food you think of?? Well as for me it’s frozen yogurt. Last year around December I went to Cacao Green to try their sample. After one bite immediately I knew that I was going back there to order another one and be their regular customer.

What I realized is that there is not many frozen yogurt store present in the metropolitan area, so I was extremely happy to find out that Cacao Green had a new store.

As I have probably mentioned, I have a intense and Irresistible love for frozen yogurt!!!

What makes Cacao Green extraordinary is that all ingredients are fresh and taste fresh. Cacao Green aims to provide great tasting gourmet yogurt and strives to promote optimal health, which makes it such a satisfying treat to indulge in at anytime.

Cacao Green is unique because it is/has:

  • 100% Natural (Organic).
  • Probitics (live cultures for a healthy immune and digestive system).
  • No artificial Sweeteners.
  • Certified gluten free. ( Safe for people who have gluten intolerance)
  • Lactose free (Safe for people who are lactose intolerant).

Another positive attribute to Cacao green is that they provide ample servings of any topping of your choice They have two main groups.

Fresh Fruit

  • Strawberries.
  • Melon.
  • Mango.
  • Banana.
  • Kiwi.
  • Blueberries
  • Pineapple and even more!!

Fun and Crunchy

  • Muesli.
  • Honey Macadamia (my favorite).
  • Baked cheesecake
  • Almonds
  • Crushed walnuts and even MORE!

( Cathy chose the french strawberry with honey macadamia, Junior size. Kit ordered the originale, forgot to take the picture, whoops, or lets say that kit really enjoyed her originale, there is nothing left to take picture of.)

( I chose the green tea with honey macadamia and strawberry topping, very smooth and refreshing :D).

 ( And who says you cant have dessert first????? Yummm)

Overall Cacao Green makes it quite evident that their aim is to create a healthy treat that is fun and exciting to eat. For people who would like to choose a healthier snack, Cacao Green’s frozen yogurt can be your ideal perfect treat to indulge in. Not only does the yogurt taste great but I also enjoy the small atmosphere and customer service that I revived from there as well =D. I cant wait for their new flavour ‘chocolate’ =3.

I would also recommended reading my article about the nutritional aspects of yogurt and the process of how yogurt is made, which I will post up very soon.

Other Blogs

Table To Tummy

For More information

285 Swanston St – Melbourne
(Cnr Lonsdale & Swanston St

Cacao Green on Urbanspoon

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Laurent Boulangerie-Patisserie

Laurent Boillon the (founder)  a professional chef who trained at the world-famous Lenotre in Paris.


(Front view on Laurent patisserie.)

It was a Tuesday afternoon, the weather was sunny and calm, naturally I was feeling hungry at this time around.

My friend (Luke) and I decided to have our Lunch at Lauent, a French patisserie, which was nestled along little Collins street, adjacent to a small alleyway. The building stood out from the rest of the buildings in this street. So I was  curious to find out what was waiting inside.

These are the four words which summed up my first impression of this place. Sublime, Elegant, Sophisticated and classy! The entire atmosphere was simply divine, marble floor, the lighting, swish staff uniforms, curved staircase (my favorite) and the charming black and gold rimmed coffee cups.


(The moment you step inside you will feel like that you just arrived in Paris!!)

What caught my attention immediately was the wide range intricate cakes, freshly baked bread and mouthwatering savories, which was designed to accommodate a diverse range flavors to suit different moods and occasions.


(On the left one of the few selection of cakes. on the right the food cabinet.)

It took some time for us to order, due our indecisiveness, eventually we did manage to make an order. Luke ordered for the Roast Lamb in Turkish bread with avocado and Christine.

Personally I have an immerse love for sandwiches and was looking for something fruity as a luxurious treat, so I ordered a Salad Baguette  and the Tart aux Fraises (Strawberry Tart).

(On the left Ham Baguette and Tuna Foccacia from bernsy blog spot. On the right Salad Baguette.)

It took some time to get out meals but it was worth the wait The ingredients were fresh and the sandwiches were well presented. These are certain not your everyday lunch sandwiches. I really enjoyed the unique Laurent dressing which is the epitome of the Salad Baguette. The bread was absolutely delicious, nice and crusty on the outside and soft on the inside. The bread also had a nice aroma.  What we noticed was that the majority of the focaccia and Baguettes are served cold. However you can ask the staff to toast it, and they would be more than happy to do so.

To top it all off our delectable and luxurious treats were exquisite. I had no complaints with mine. The strawberry tart was fresh, fruity and creamy.:) The Christine which was comprised of chocolate mousse, macadamia nuts and crème brulee was luscious and divine.


Overall I enjoyed the whole experience. For some it may be a little bit on the pricey side. However Laurent does have it strong points, a charming cafe which radiates a strong sense to European/French vibe. For people who love indulging in cakes and freshly made sand-witches, Laurent is a great place to try out.


For more information please visit their website

Main $3- $20

Location: 306 Little Collins St
Melbourne 3000 VIC

Number: (03) 9654 1011 begin_of_the_skype_highlighting              (03) 9654 1011      end_of_the_skype_highlighting ‎

Laurent Boulangerie Patisserie on Urbanspoon

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Unleashing Your Skins Beauty!


Aloe Vera has been an ancient remedy, for skin issues. And up-till today Aloe Vera is being used in numerous skin care treatments.

In this era, natural skin care products are becoming more and more prevalent, as the majority of people are now acknowledging the need for pure, chemical free skin products that are also an effective form of treatment. Our skin is the largest body organ which protects our bodies’ vital internal systems and keeps our body at a suitable temperature. By realizing the multiple functions it plays in maintaining our well-being, it is more than important that we take care of it, especially in our environment we are exposed to pollution (smoke, gas, radical fumes and especially UV rays, which is one of the main culprits which results in aging in people and hyper-pigmentation). So what does our skin need in order to remain healthy? Our skin needs antioxidants, vitamins and minerals.

Aloe Vera has always been known as the “miracle healer” which has enormous soothing and healing properties. One of the greatest aspects of Aloe Vera is that it can be used to combat skin problems, such as dry, flaky skin, acne and can even prevent aging of the skin. In addition Aloe Vera is versatile and is available in many different forms, such as a moisturizer, drinking gel, soap, shampoo, conditioner, EVEN toothpaste.

Recently I have been using Aloe Vera products for 4 weeks as I want to have clear & healthier looking skin, and in this time frame, I have already seem the massive changes. I am still using the products, such as the Aloe Vera day & night cream. The difference in these two is that the Day cream supports all activity & provides nourishing treatment for a fresh look all day and consists of Vitamin E and B5 which care and tackle loss of elasticity. On the other hand the night cream consists of Vitamin C and E, designed to rejuvenate the skin and improve your skin while you sleep, by boosting collagen & elastin, reducing fine lines.

Overall these Aloe Vera products can be used as a skin treatment regime which can help keep your skin looking great.

To find more about Aloe Vera products and receive a day and night trial visit:
Healing Within…


The diary of the nutrition dreamer

  • Hi everyone this is Kunle Adegbola the “Nutrition Dreamer”, and welcome to my first Blog post!!!!! 🙂
  • At times we have amazing ideas and aspirations to do or be someone great. In some cases we may feel skeptical to implement these ideas into reality.Thus, these ideas/, goals remain dormant (inactive). Sometimes we may feel reluctant to share our thoughts as not everyone may agree with your ideas for fear of being  excommunicated.
  • My primary intention is to create a blog which will awaken people into the field of health and nutrition. I aim to provide innovative and easy approaches (such as articles, small facts, links, scientific principles, etc.) which will enable people to recognize the importance of how nutrition relates to their well being, as it is essential that we care for our bodies.
  • I believe  that in order to develop a consistent, healthy lifestyle, it is critical to understand the full aspects of what vitamins, minerals and nutrients each food consists of, and the roles they  play in our body’s systems individually. A successful body needs good management to ensure happiness and productivity. Furthermore a better understanding will enable us to promote a consistent eating style that is enjoyable.
  • For leisure I may also post some reviews in regards to my passion for music ❤ as well as food reviews, cafes, bakeries, dinning out, which will be accompanied by photos.
 Please note that the information and suggestions provided is not meant to replace medical advice, so it is important to visit your medical health professional to determine works best for you
  • I hope all who enter this site  will enjoy all that I have to offer 🙂 .