Nutritious Memories

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

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First and foremost, I wanted to say that I’m sorry for being MIA (Missing in action) for more than 2 months!!! The easy thing for me to say is that life just got busy. However, that was not the case for my long absence of blogging. There was something else that hindered me from blogging.

Say hello to my nemesis


Believe it or not, this issue of perfectionism started when I went to university at La Trobe hoping to transfer to Monash University to apply for Nutrition and dietetics. I always thought that I should always strive to achieve the best that I can do. Nevertheless, the dreadful thing about perfectionism is that sometimes it can be deceptive, meaning that I raised incredibly high standards that are either not idealistic or way beyond my skills (probably by watching others), yet I still think!  I can achieve it, not realizing after I fail miserably and become deflated.

For example, when I am plating food for a photo shoot, each component of food  MUST be at a precise point. (This is bad, but I remember when I took a shot of a salad that I a made, I moved the walnut 2 cm apart from the rocket and I was not impressed with the overall picture (which in fact NOTHING WAS WRONG WITH THE photo. It was just my perception.

  • Or when I’m learning a new piece for piano, I expect to learn for my mistakes just like snapping my fingers. One note must not be wrong, otherwise, I just think that the whole piece sounds wrong, even if the notes that I played after the wrong note was played with accuracy and eloquence.
  • Or the worst, when I was writing my literature review, I wouldn’t write until I had the exact words to convey certain points from other scientific journals.

Believe it or not, there’s more, but I’ll spare the details otherwise, you’ll still be reading this post until Christmas with my dilemma of perfectionism.

Therefore, I realized that this often leads me to focus way too much on the task and my time is also wasted which could be used more productively. Also I start to lose the enjoyment of learning techniques such photography, piano and even evaluations at Deakin Toastmasters when I focus of on getting things 100% right or having things and learning is a wonderful experience. What’s even worse is that I start to lose my passion for these things and questions why I go even blog, desire to combine food styling, culinary skills in promoting a healthy lifestyle.  It’s OK to dream big, however, I like to think of a dream is like it’s a life  long  journey where small steps represents tasks that I have achieved moving me closer to my journey. When I want everything right, its like every step becomes harder and feels exhausting.  As much I hate to admit, when a child who first rides their bike will fall and cry because it hurts. In my short comings, I am learning not to overstate the negatives and the skills that I still haven’t learnt yet. Rather sometimes unexpected mistakes may even lead us to our goals and dreams. So when I do fall or things just don’t go the way as I planned them out to be, I will remind myself to not just stop, because the beauty of life can also be from learning from our mistakes which makes us wiser than we were yesterday, (that if we choose to acknowledge that we have a problem of course). So many great people like Thomas Edison who had to go through more than 1000 attempts in creating the light bulb that we have today. While from his story we can learn the power of persistence, he also chose not to focus on the invention being so perfect and if it was not successful, he tried again until the bulb stared to shine.

But I am learning that perfection isn’t what matters. In fact, it’s the very thing that can destroy you if you let it.”
Emily Giffin

Smile blueberry

Some ways how I am learning to tackle perfectionism is:

Learn to react to positive constructive feedback especially as I am writing a paper from my previous Honours study hopefully trying to get it published with the help of my supervisor.

To implement healthy goal striving in the form of short and long-term goals that are reasonable and achieve able and to reward myself when I have achieved those goals.

To take pleasure of the process of learning because we can always learn something in this life. Everyone is unique in their own way and to not be too hard on myself (Just start blogging again lol).

I’m ready to experience the next chapter of my life as I feel that are I wonderfully things waiting ahead. Knowing that I have perfectionism is vital, but talking steps to change these behaviours will be a beneficial change for the future ahead 🙂

Kay’s Questions: Are you a perfectionist like myself??



My mum’s Fence adventure

She was walking across a grassy patch as the wind ruffled across her attractive gele (African hair – wrap).” Have mercy on me” my mum repeated when she heard she had to climb to sit on top of a fence for a mothers day shoot. ” OooOo, this boy is going to kill me as she tried to climb her fence with her Buba/Kaba (blouse) . Whilst doing so,  A warm smile duplicitously appeared on her face and I took a moment of silence reminiscing how great this mother is to us.

From 2 to 5 to 16 years I can still remember the  harsh experiences of life which has shaped up my mother and that she is still here with us today. ” Kunle, Kunle, are you OK ? She asked as she noticed though my smile that I was lost in my sadness. ” ll be there in a second”. Like other days, I stored my memories along the other memories I have about my mum (and family too, your loved too haha).

The Adegbola family wishes you an extraordinary happy mothers day.

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Autunm | Falling leaves

Today was another special day. I fell in love with Autumn again.


Autumn to me is the season of change. As the days grow shorter, the green chlorophyll  slowly starts to disappear which starts to form golden, amber, red pigmented leaves.

No one knows when each leaf falls, but when it does, these delicate leaves will graciously pirouette to the Autumn’s gentle breeze reminding us all that winter is just around the corner.

While reading a book in the cold grassy patch, you never know when leaves will fall into the pages of your book. Falling leaves are unpredictable and have a mind of their own. Surprisingly, the chances of a leaf falling on your head too are quite high (if your standing underneath a tree of course).

Watching the leaves gracefully fall is like watching  a kaleidoscope of colours descending to the ground. As the red and copped tinges leaves fall creating a  carpet. How I love to walk thorough a bunch of crisp and crunchy fallen leaves.

Best of all, you can pile up the leaves and jump straight into them no matter what age you are, which can only be done in Autumn.

Like a fine artist who uses his brush with great detail to portray a stunning portrait,the season Autumn also has the ability to draw people into a lovely scenery which makes me sometimes feel like I am in a live oil pastel painting exploring in the wood lands. As the leaves continue to fall, this reminds me again that Autumn is a season of change.

Like the leaves, we too can change for the better if we chose to think forward and press on seeking that change so that we can  accomplish our dreams and purpose in life.



Kay’s question: What do you like about autumn?? The leaves, breeze or the whole season??


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? 

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He Looked beyond My Faults and healed me

Song: He looked beyond my faults by Vanessa Bell

Sharing your struggles can sometimes be very uncomfortable, especially as want people to think we have everything together. However, this is not always the case and we don’t encounter some valleys and trials.

Since Wednesday I was very down, distressed and troubled inside of me.  I was going through so much pain that I almost collapsed because it was all too much for me. Because of this, I stopped praying and reading my bible. This mid-morning and afternoon while I was fellowshipping with God Something divine happened to me . As my heart was bleeding profusely from my battles in life. I was tried and exhausted and I didn’t feel the urge to pray. However, I felt that it was alright and I was at peace and because the Spirit makes intercessions and groans in which we cannot express (Romans 8:26). In other words, I felt that at this particular  time, God wanted to heal the pain and hurt that had kept me bound and stopped me from prayer and intercession.  As I was in fellowship with God,  I was in another place, a place that was so peaceful and where my joy, faith, and love was recovered, where it didn’t matter if I made if I stumbled because his forgiveness was more than enough to remove all mistakes. So I just quietly sat as He heard all my pain, troubles, concerns  and healed me from my agonies and lifted me. Throughout my fellowship,  tears just continues to flow from my eyes down to my chin as the power of the Holy Spirit continued to administer to me and heal me. (Psalm 55:22, 1 Peter 5:7).  So rest assured and know that God does understand our hurts and feelings by opening ourselves to him and pray as well.

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It’s not easy when the valleys come in your life and the natural tendency for me is to withdraw or allow my circumstances to dictate my life  But not I know, I can run to Him who understands me feelings and in Him, my faith, love, peace abides in Him. I don’t need to fix everything,  rather, I want to trust in Him with all of my heart and lean not unto my own understanding (Proverbs 3:5), even if it means, people cut me out or don’t wish the best for me.

I really don’t know what to say but say  thank you Jesus, because you looked beyond my faults and who other people or even myself would condemn me for, and you saw the best in me. In you I am made whole  ( scripture which I got from bible study on Friday). Keep holding on, and you will see the light at the end of the tunnel. Just as this song above healing. I pray, that it may bring healing to your life as well.