Nutritious Memories

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


Ten Tips to stay mentally healthy | Tip #3 Connect with others

Today’s third tip from the ten tips to stay mentally healthy is to connect with others. (I could go on and on about this, but the sake of this post, I’ll summarize the main point that I would like to discuss).

In both primary and in high school, I perceived myself as an introvert and didn’t really like others meddling into my business (which I’ll explain in this post later). However, there was a paradigm shift in regards to my perception of relating to others around 3 years ago. Ever since I was exposed to uni and different people throughout my life ,they way how I converse with other has changed for the better. This was also the case in terms of my relationship with my family, especially when my dad had a stroke and my friend who was in a car accident.

Over the years, I have learnt one of the most valuable lessons in life, that is even if you are the wealthiest man or women on earth, you still can’t put a price on a healthy relationship. True happiness comes from a relationship that is strong, sincere, inspirational and valuable.That is we want to spend more time with the people who we love and care for, the people who are dear to us. By investing time to build and maintain  relationships with the people who count in my life  has brought me peace and happiness, self confidence, a zest for life and laughter which are all vital for mental health and well being.

When life throws a heavy curve ball, I usually like to close myself from everyone and pretend that everything is rosy. Nevertheless, it is superficial thinking that nothing bad would come my way. As hard as it may sound, if we don’t experience the difficulties and hardship of life, it’s hard to appreciate the goods things in life that I sometimes take for granted. I remember last year when I did had a major breakdown during the middle of my honours. I was holding so much pressure and emotional stress with so many different areas of my life to the point I didn’t force myself to cry, it just came naturally. After all there is only so much one can bottle up until pressure from the bottle starts to implode and too much stress is what induces so many chronic diseases. When both the amigos asked what was wrong, I was hesitant to tell them what was going on at that point in time of my life.  I felt uncomfortable and vulnerable sharing my issues with someone outside my family. Nonetheless, I believe making that step was not easy, but eventually, I did opened a door to a deeper relationship that you could say is imperishable to me. In other words, I made a concrete decision to trust and I felt at peace. I believe you are a blessed person if you have someone dear in your life who takes the time to listen to you, recognize you for your differences. Heck, you might not even like the same things, nonetheless, you still respect the difference between your friendship and trust each other. All of these are ingredients to healthy ongoing relationship.

When talking to other people, I believe we all want to feel like were being heard without being criticized and that our words counts. More importantly we want to feel like we are loved which makes us feel important to both our and someone elses life. Encouraging words can be like honeycomb, sweet and soothing to the soul which I see this with my family, amigos, friends, people at both my church and in the Church of Glory and more.

Whether your an introvert, extrovert or both, I believe that we were all desire social relationship, even if you have experienced some negative relationships. We want to share our words, time with others who enjoy your presence. I have met people who had abused my trust and this had led me to become bitter and resentful as they moved on with their lives not even considering the scars that they left inside of me. At that time, I initially made up my mind to withdraw myself from other people so that I wouldn’t experience those unwanted feelings. But the problem with that mode of thinking was once I closed myself from people, I remained stagnant .I realized I was losing the opportunity to meet other people who change, inspire, people who I could love. At that moment a light bulb flashed inside myself head and I realized how I would regret if I continued to reject others. I don’t know when, but someday I believed I would meet people who would be ready to listen and share my pain (not to have pity, but to empathize) (which did came true). In other words, the beauty of life is that there are  people in life waiting to get to know the real you.

At the end of the day, connecting with our loved ones, the people who you can trust can open doors to happiness, joy and a sense of vitality for life. When you feel down, there will be others who are waiting because you matter. Even  the bible said that it is not good for man/woman to be alone. Therefore, we were not designed to live our lives in isolation, but rather, share the gift of life with others in harmony.



Kay’s question: The people who are dear to my life are my family, friends and the amigos, how about you?


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Ten Tips to stay mentally healthy | Tip #2 – Contribute to the community

Today’s second tip from the Ten Tips to stay mentally healthy is to contribute to the community: This can be in the form of helping your family, friends or in your local community.

I was brought up with a Nigerian Proverb  ” Kunle, charity always begins at home”

About last month, I suddenly had a passion to teach kids how prepare nutritious meals by using fresh vegetables from the garden. Therefore, I applied as a volunteer in the Stephanie Alexander Kitchen Garden Program in South Brunswick Primary School. At first I was quite skeptical as I have never taught kids, and kids can smell your fear. Nonetheless, I told myself to do my best with a great big smile and to relax. To my surprise, the kids asked me if I was coming next week and the week after (wowww 0_0). I can’t tell you how happy this made me. I had the biggest smile for the whole day.


After watching all the kids enthusiasm for learning culinary technique and maintaining a clean kitchen from such a young age was inspiring. This helped me to relax and be myself and help make these session fun, practical and interactive so that hopefully they can apply these skills at home.  The fact that I am encouraging these kids to learn new skills and try vegetables from a variety of nationalities which makes them feel good about themselves, i’m speechless for words. I think I get the most out of this program, (even more than the experience that I am gaining).


While getting a job which pays is important for supporting yourself financially,  I get a special feeling after performing an altruistic act which is also known as the after glow. According to Lisa B. Marshall ” Afterglow grows out of what we give –not have”, and after glow lasts longer than pleasure. In fact, studies shows that people who volunteer for causes they fell strongly about are generally more happier people and score constantly higher on the happiness scale.

Smile blueberry

I was also eager to start a small herb garden in our house. I was inspired by my teacher Lena who her and her family (Italian) have a garden.  On Thursday, she noticed that I was feeling blue as the  taste (to me, it was a bit bland) turnip leek soup with kale and walnut garnish soup was not up to my standard.


Personally, I thought this was very thoughtful of her calling me the next day asking if I was OK. I could sense that she didn’t just call out of responsibility, but rather, she was concerned about my welfare. This made me feel appreciated and that I was important in the program and made me want to try making the soup again with a different class grade which was even better than my first attempt. (Back to the herb gardener.)

By going to nurseries  and talking to Lena, I wanted to start growing herbs at home so I had do some research. One thing about me is when I have an obsessive personality. When I am interested in something, I research that topic like no man business  and spends hours and HOURS until I’m satisfied with the information that I have collected. Staring this herb garden would a be a great way to encourage my dad and get him involved in starting a garden and promote more social interaction along with the nutrition promotion I teach at home with him. Also it would help save me time just picking the herbs I need from the garden when I need them as opposed to driving to the supermarket.


So the moral of the today’s tip is to  think about how you can freely give your time to give to others. it doesn’t have to be big, it be simple such as walking your neighbours dog, cleaning, or expressing sincere gratitude  As Lisa B. Marshall said ” You want to feel good, then do good”. If we ourselves are happy and vivacious, we can spend this to others and constantly choose to be happy with out lives and others.


Kay’s question: I enjoying helping out buying the fresh produce and helping others to prepare meals. How do you like to help other people?


Ten Tips to stay mentally healthy | Tip #1 – Take the time to enjoy :Walking and enviroment

Achieving a stable and enjoyable mental health is a vital state of ensuring our health and well-being. It’s crucial in regards to how we function from day-to-day and how we approach challenges when the time come.  Just like physical exercise, there are ways you can improve your mental health.

Today’s firsts tip from the better health channel Ten Tips to stay mentally healthy is to take time to enjoy.

Morning grass

Some of the ways how I love to take the time to enjoy myself is going for walks and on Thursday, I went to a small farm.  For me personally, when I go to a farm, it  really calms and refreshes my mind. Seeing vegetation, the morning dew, the sweet smell of fresh herbs in the garden and the sound of chooks running happily running pecking for food was quite therapeutic ~ahhh.

Like a child, I was excited to go inside the vegetable patches and get a closer look of the fabulous vegetables that were growing in season. There’s just something about growing your own fresh vegetables that makes the taste unique. I love gardening because not only do you grow your fresh vegetables, it also involves social interaction with  family or friends and it also counts as some form of exercise. It ‘s also fun to get kids involved.

I’ve noticed that a lot of cultures from different nationalities do have their own veggie patch to cook their own traditional meals which I think is lovely when making lunch or dinner for the whole family.


The next place to walk around was a park and that was great as well


Watching the array of flowers which come in different shapes and sizes

Curly fern

and the new fern leaves frondescent into new green leaves really makes me appreciate how privileged we are to live in such a wonderful environment. I feel very strongly that we should do everything we can to prevent environmental pollution such as throwing your litter in the bin. Sometimes I’m appalled how some people just literally throw their litter on the ground when there is a litter box just one meter away from their, or when do not recycle. I believe everyone’s action in making a better environment can help make a difference in promoting an environment that is clean and sustainable for everyone.


Walking to a small farm and to a lovely environment made me feel better and was a great way for me to unwind the million of thoughts running through my heads. Peace and solitude in the form of walking is one of the ways how I like to enjoy the small , simple but very precious moments in life.


Kay’s question: I love going to farmers markets, to the botanical gardens and lakes. How about you? 


Nutrition promotion @ home

This week, I was down with the flu which kept me at home this week. Nonetheless, this did not stop me from having nutrition promotion at home.

So far, I have been trying a new  vegetable that I haven’t been using very much which were:

  • Brussel sprout– Roasted Brussel sprouts with garlic and rosemary
  • Butternut pumpkin– Roasted vegetables
  • Cauliflower– Beef curry with mixed vegetables.
  • Dutch Carrots – Roasted dutch carrots with horse radish dip

Dutch carrots

The results were a major hit, NO LEFTOVERS for every meal.

I was happy to hear from my dad that his health has improved when he went to Dr. Boltin (family Doctor). He also mentioned that he has much more energy than usual and has learnt a few recipes that he has been making by himself and has expanded his food choice  and still enjoys a nice hot chocolate muffin :).

One thing that I have been noticing is that when its my turn to prepare lunch or dinner is that  almost at least one person asks me what am I making. What I didn’t realize is that when I explain a bout a certain food, my family becomes more interested in that food and they become more keen in how they can also apply these principles in making their foods. Yesterday my  younger brother (Bunmi) helped me make beef curry. He learnt how the vegetables are cut, and when to add each recipe to the curry. To my surprise ate all  4 vegetables ( for a teenager, that is what you call a miracle).  Maybe he enjoyed the conversation while preparing lunch, or the fact that this curry had beef this time around, who knows.


When it comes to food preparation, but I love it, it gives me a chance to work, catch up on conversations with my family. For me personally, that’s what makes food prep in the kitchen even better. At the end of the day, I try to incorporate a new fruit, vegetable or food in my diet which  is another part of enjoying  optimal nutrition and more importantly, enjoying what you eat :).

Next weeks new foods:

  • Parsnip – Pasta 
  • Green beans- Stir fry or roasted
  • Witlof – ??


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Nutrition Promotion

It was about 2 years ago since my dad had a stroke while driving and was admitted to Alfred Hospital. The chances of him living very slim and we thought that we were going to lose him (this seriously needs another post to talk about this story). Glory be to God, he was fine, but needed to take lots of rest and the stroke did affect him to some degree. Our GP has told him that his blood pressure is very high, therefore, he still needs to be careful of what he eats. But the thing is our family (I think on my dad’s side has had a history of high blood pressure =| ).


I was very happy to hear when my dad told me that he is serious about taking the initiative to live a healthy lifestyle. I felt like I was on top of the world.


So we decided to go to Victoria Market to buy our fresh produce. We were walking around different stores. The first thing a friend recommended for my dad to include in his diet was kale, which I agree 100%.  So we bought three bunches of kale . While we bought our produce, he asked so many questions such as “what is this?”, “how can something with this fruit? ” What health benefits does it provide? To be honest, I was quite happy answering all the questions, because I was teaching the different nutrients that the fruits and vegetables consists of and how it can help nourish the body. I started to teach him how and where and how to buy  fresh produce and taught him how to prepare certain meals from the food that we bought. This sentence kept resounding in my mind

I love nutrition promotion!!!!!!!!!!!!!!!!!!!!!!!

yummy nectarines

In Nigeria, there’s a saying which goes like this,

Charity begins at home.


In the future, Right now, I am really keen in providing nutrition counselling and teaching people culinary skills, which can used to suit each persons  cultural and personal food preferences. In order for me to do this, I need to start helping improve the nutrition and health with my family. While teaching my dad about these simple skills helped improved his eating style and his health. By replacing the mother energy drink (which he drinks ONLY because its sweets), he swiped around a quarter of the amount of sugar that is recommended for adults to consume. As a result,  I believe that is a good start rather than eliminating all added sugar, which would be more tedious .


Because he has developed these skills, he is able to choose healthier choices more often, and I still find OK when occasionally indulges in a sweet treat, because healthy eating does include eating the things you love as well in moderation. this is also influenced my younger brother as he looks what my dad is eating. Overall nutrition promotion has brought my family closer and has improved my dads nutrition by taking small steps rather than changing his whole diet completely.

I  decided to take an online unit on nutrition promotion via Couersa (thanks Ashely for introducing me to this website) as I am keen on expanding my knowledge in this field and applying this to a culinary perspective. Surprisingly there are a lot of programs in Melbourne dedicated to nutrition promotion. this year, I’m interested in participating in the cooking demonstration for Nutrition Australia. I very excited about this because it also enables me to get to know the community.


I won’t lie, sometimes I do get a bit frustrated when I’m watching a Korean drama ( Yes I love Korean drama) , and I have to stop the drama about seven times, to show my dad how to cut and de-seed a pomegranate, julienne a carrot etc. But at the same time, I remind myself, that I am also learning new skills for the future as well.

Egg plant


Good times


This week was of one those weeks where life threw a REALLY heavy curve ball at me,which influenced my motivation for this week. Sigh =_=****. The pressure and bombardments of life can sometimes weigh you down. Although there are times of solitude, a time to think things over by yourself, there are also a times where it was nice to be around people who energize  and make you feel like your un-top of the world. Today’s post I thought it would be nice to take a  small snap shot of a day with friends 🙂

AshieBee (Ashley Ng) BitterSweetDiagonsis.  Vivacious, kind-hearted,fun, caring,  and graceful. She is exciting and knows to how entertain, and make you feel good about yourself.

Ashely PwlorNot (Ashely Lau) Flavours to burn.  Cheerful, bubbly, admirable, all heart, gracious,  DIVA!!!!. A smile that is priceless, she will make you laugh till your socks come off.

We will always have something in our to do list that we may not finish (trust me, I can testify to that). Truth be told, we may not always be cross everything from the list.

Nonetheless, It’s important to realize to enjoy and appreciate the people around you who make you day even better, and to give yourself a pat on the back after a days worth of hard work 🙂

So have fun and run wild ( not too wild that will get you into mischief).

I will admit balancing uni, with other commitments is hard and is something that I am still learning. However I am 100% sure that including time to socialise with family or friends  will add something more meaningful to your day 🙂



An exciting new day awaits the moment I woke up from bed. But today seemed rather different to my usual routine.  The rainy and cloudy weather made me feel even more sleepy. It was one of those days where I just wanted to stay and curl up  in bed and just read Archie comics for the whole day. I didn’t even feel like making  loose leaf tea (Gasp!!! did I just say that?)

Living in a hectic and hasty environment, where we want things to be done NOW NOW ( like zapping food into the microwave). This sometimes leaves me with very little time to slow down and appreciate the simple things that are right in front of me, but still fail to see.

One of the many ways I like to enjoy the simple moments in life is to have tea.

Whether it be early in the morning, afternoon, evening.

It can be enjoyed in solitude.

or in the presence of family and friends.

There’s just something about preparing tea, whether it be using a tea bag or my favorite loose leaf tea 🙂, which gives a sense of relaxation before the tea is finally made.

  • To be able to notice the colour change (depending how to strong you like your brew).
  • The distinct shape of the leaves
  • The aroma (especially the herbal and fruit infusions)

A warm and hearty brew that literally gives me peace of mind.

Even though black, green white, etc require different preparation and brewing , I mostly enjoy drinking tea straight, or have a dash of milk with English/ Irish Breakfast tea.

And that’s quite simple.

The moment it is ready. I can sit back and relax, read a book, blog, do whatever.

Because at the end of the day, taking the time stop and be grateful for the small things in life does count, and it gives me a reason  to go through my day with a  smile.