The first time I came across golden melon was when a pharmacy student  who was a friend of mine was using it for her school project, I wondered what kind of fruit it was, it looked like a grape at first appearance but on cutting it open it had this milky look about it, I love the fragrance of the seeds it reminds me of bananas. Anyway when I tasted it I was hooked and from then on, I have been incorporating it in my fruit salad. Aside its great taste, golden melon has a lot of health benefits as it is rich in a lot of vitamins and minerals.

Here are 12 Health Benefits of Golden Melon

 (1) Just like water melon, golden melon contains about 90%  water and is good for hydrating the body system which in turn gives you a healthy glow.

(2) Golden melon is ideal for with weight loss as it is only contains 60 calories per cup.

(3) Golden melon contains copper which helps in skin regeneration which leaves your skin shinning and supple.

(4) Golden melon contains Potassium which helps to decrease high blood pressure.

(5) It contains folic acid which promotes fetal health, making it ideal for preconception care.

(6) It is rich in vitamin C which boosts the immune system and prevents you from coming down with infections.

(7) Golden melon Protects eyesight, it contains an antioxidant Zeaxanthin which protects the macular of the eye.

(8) Golden melon prevents constipation, it is in rich fiber which is known to ease constipation and also reduces the risk of colon cancer.

(9) It is a source of B vitamins- Thiamin and Niacin; these are important anti-oxidants that keep your system toxin free.

(10) Golden melon contains no Carbohydrates and zero cholesterol which means diabetic and hypertensive patients can enjoy it as well.

(11) Golden melon contains calcium; a mineral which is important for building healthy bones and teeth.

(12) Golden melon helps to prevent Anemia, it is rich in folate which is required in the production of red blood cells in our body; consumption of Golden melon will therefore help in the prevention of anemia.

N:B Picking golden melon at the market has been like lotto lottery for me, sometimes i hit the mark and get really tasty ones while sometimes they are not so delicious, am sure i will get the hang of picking the really sweet ones very soon. But if you pick one that is bland and not so tasty don’t give up they are not all like that.

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9 Reasons Why You Hate Exercise


Are you  tired of telling yourself, you are going to exercise and then you end up not doing it. Well you can stop feeling guilty, this is not a guilt trip post.  This post covers top 9 reasons why you hardly exercise.

(1)Like all good things exercise takes self-discipline and commitment.

Self-discipline and commitment are necessary when it comes to keeping to an exercise regimen whether it’s once a week or on a daily basis, sticking to a particular routine can sometimes seem like too much work.

(2) You are lazy when it comes to physical activity.

You would rather consider climbing the stairs in your house as exercise or just imagine yourself exercising without actually doing it.

(3)You have a busy schedule.

You are a workaholic and consider exercise of any sort as a waste of time.

(4) You like sleep and can’t imagine waking up early in the morning just to exercise.

You love to hit the snooze button when you alarm rings and continue sleeping even after you promised yourself you would exercise that morning.


(5) You feel it is only meant for people who want to lose weight.

You think only fat people and models should exercise.

(6) Your body aches after exercising.

After the first day of exercise your body felt like it has being doing manual labor and you swore never to exercise again.

(7) You picked the wrong work out.

You saw this great exercise routine on YouTube and decided you were going to try it out, didn’t work for you and now you don’t believe in exercising.

(8) You overdo it.

So you made up your mind to exercise and on the first day you worked out for 3 hours, now exercising seems like a draining task.

(9) You feel it cost too much money.

You decided to register in a gym but their prices were above your budget.

Exercising takes commitment but you don’t have to take it as one serious task or something that only athletes or serious minded people do. Personally I never really liked exercise until I was gingered (i.e. motivated) by a friend to start jogging.



This is a form of exercise I actually enjoy I decided to take exercise in short strides, I started with just 30 minutes of jogging daily I also set a time frame for two weeks in which i would jog consistently, I did this so as not to put pressure on myself. Sincerely it was painful at first as all my body felt sore but as I got used to it, it became enjoyable and I looked forward to exercising every day.

If you are lazy about exercise you may need to enlist the services of a Personal Trainer to motivate you and keep you on track. You can also find friends who are interested in exercising and you can motivate each other to exercise daily.

Some people are just too busy to exercise on a daily basis, being a career person, a student with a huge work load or a single mother with little kids to raise doesn’t really give you any time to think of exercise or even actually doing it.



If you are one of such people who are too busy to exercise daily make good use of your weekend. You can enroll in a gym or a sports club this way you still get to unwind and reap the benefits of exercising.

When it comes to exercising you don’t have to break the bank, some sports club or gyms are quite expensive but there are lots of them that are also quite affordable, look for one that is within you budget and register. Also exercising doesn’t have to cost anything going for a jog, run,walk or skipping cost little or nothing at all.

Everyone likes to sleep in a few hours extra, so getting out of bed early in the morning to exercise might seem like a lot of work.  I do it sometimes, there are days I literally have to give myself a pep talk on why I should get out of bed and when I finally do I have to drag myself to exercise but each time I do, it’s always worth it.


Exercising is not just meant for those who want to lose weight. As part of healthy living, regular exercise is advised as it keeps you strong and healthy physically and mentally.

I know most people already know the health benefits of exercise, aside avoiding complicated health conditions here are a few other reasons why you should start exercising today.


5 Reasons why you should love exercise.

  • Keeps you fit
  • Increases blood flow to all parts of your body giving you a healthy glow
  • Gives you drive and purpose
  • Lifts your mood
  • Helps you lose excess weight

NB: If you have a heart condition or breathing problems such as asthma, I would advise you to avoid strenuous exercise and also consult with a health care worker so as to know what forms of exercise are safe and still beneficial for you to practice.

Living a sedentary lifestyle is bad for your health; you need to start seeing exercise as fun and a necessity for your wellbeing make a decision to start exercising today.


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minion Quotes


Laziness for most people is a serious problem, everyone wants to be a high achiever but are you really willing to pay the price for success, are you willing to do the time required to achieve excellence in whatever field you are in

“Luck is always the last refuge of laziness and incompetence.”  James Cash Penney

I know some people get lucky and win lotto’s or get a big break despite the fact that they are not driven people or hard workers but if those people are not careful they hardly maintain their success.

“There is no real excellence in all this world which can be separated from right living.” David Starr Jordan

Having dreams and talking about them is not enough to be successful, you have got to walk the talk if you want to see results.

But what does it really take to be lazy; here is my checklist for being lazy.

  • Sleeps a lot.
  • Procrastinates a lot.
  • Easily discouraged.
  • Lacks motivation and drive.
  • Buys new clothes instead of washing dirty clothes.
  • Buys take out instead of cooking a healthy meal.
  • Your idea of cleaning your apartment is throwing out everything.
  • Imagining yourself exercising instead of actually doing it.
  • Hardly meets deadlines (for assignments, projects, Bills etc.)


Sometimes we might just be lazy about things that do not interest us like doing your laundry, cooking, working out.

Effects of laziness

  • Under-achievement (personal or professional)

“We often miss opportunity because it’s dressed in overalls and looks like work.” Thomas A. Edison

If you are lazy about work or your personal growth, chances are that you would end up at the bottom of the food chain. It takes conscious effort and commitment to make progress in any field in life, even if you sell vegetables in the market, you can become a successful vegetable seller by being committed to your trade, customers and yourself. Always aim to be relevant and of value wherever you find yourself.


  • Obesity

“Whenever I feel the need to exercise, I lie down until it goes away.”  Paul Terry

Are you lazy about working out, cooking healthy meals, and getting out of bed? I have bad news for you; you are at risk from becoming obese from these unhealthy habits. Working out regularly and being conscious about the kinds of food or drinks you consume could save your life from not only obesity but other non-communicable diseases such as hypertension and diabetics.

  • Depression and self-loathing

       “Laziness may appear attractive, but work gives satisfaction.” Anne Frank.

Believe it or not just like alcoholics and drug addicts hate themselves for the way they are, laziness could bring depressive and self- hate characteristics(majorly in cases of extreme laziness).These could result from not doing much with your life, not having drive or motivation to pursue your dreams.

  • Innovation

“I will Always choose a lazy person to do a difficult job, Because he will find an easy way to do it.” Bill Gates

As with every other thing in life there is nothing with disadvantages without at least one advantage. Lazy people have been known to invent thing that make accomplishing tasks much easier.

Here are 6 ways to overcome Laziness

  1. Start: irrespective of how overwhelming your workload, projects or assignment might seem, the first step towards overcoming laziness is to find the courage to start and all other things will fall in place.


  1. Do your work in bits: Take your time, spread whatever you need to do so you don’t get discouraged, Take for example if you have a lot of laundry to do, you could divide the clothes into two or three places and do them on separate days.


  1. Set Goals: This is extremely helpful, as it will keep you grounded if you are committed to the goals you set. Set goals should come with a time frame for example, A goal to lose 2kg within 2 weeks of exercising, they should also be realistic so you dont wear yourself out.


  1. Stay motivated: Don’t give up easily, many people have failed and still became successful in their chosen field, I know its cliché to say life is full of ups and down but really, don’t let one or several disappointments prevent you from pursuing your dreams.


  1. Give yourself little rewards: Give your-self rewards for achieving even the smallest task e.g. washing the dishes, meeting the deadline for submission of an assignment etc. This will keep you motivated.


  1. Don’t be hard on yourself: In my experience, comparing your-self to others could often bring feelings of laziness. When you realize you are not as good as the next individual at something, you could respond in two ways either by pushing harder to be better or by not even trying at all.

Laziness is like a self-destruct button, as much as possible try to stay motivated and regardless of whatever happens never lose hope just keep moving forward.

Note: Sometimes we could shift into lazy mood when we are burnout or overworked, in this case I believe its ok to lay back and relax.

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8 Things You Should Know About Olive Oil


According to research on the benefits of olive oil, it contains antioxidants and phytonutrients which can decrease the risk of breast cancer. Olive oil diet also reduces the risk of type 2 diabetes.

Monounsaturated fats and oleic acid which protects the body from many chronic diseases such as stroke and osteoporosis.

Ever heard of hot oil treatment, Well this one I have tried myself and it works like a charm, not only does it condition you hair, it also gets rid of dandruff. It could be used to treat dry scalp.

The antioxidant properties of olive oil along with the presence of vitamins A and E helps give the skin a soft smooth appearance. Olive oil especially the extra virgin variant penetrates deep into the skin, providing moisture and protection for the skin.

Mix extra virgin olive oil and sea salt and you have the perfect exfoliant for your face and skin. It is highly recommended if you have scaly, dry skin.

I can personally testify that olive oil is the best when it comes to removing eye makeup, its gentle on the skin and you don’t have to rub hard on your skin for the makeup to come out. Just dab a little olive oil on cotton wool swab and clean gently, sometimes I use it to remove matte lipstick too.

Although sunscreen remains the best way to prevent sunburn and protect your skin from harmful UVA and UVB rays. Consuming olive oil could help counter the oxidizing effect of the sun. Applying it topically  protects your skin from sunburn.

You can add a bit of olive oil to your cooking just to get that special taste, for example when steaming and to make dressings for salads. Olive oil is not recommended for deep frying as the vitamins might get destroyed thus losing its nutritional value. It also has a low smoking point and dries out quickly on heat.

NOTE: The best kind of olive oil is the Extra virgin variant

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Source: http://www.oliveoiltimes.com

10 Ways to Recognize Depression








Mental health has been overlooked by many cultures; people do not believe depression is a serious condition until they have experienced it themselves or have watched their loved ones suffer from depression. What exactly is depression?
Depression is a change in the mood of an individual expressed by feelings of sadness, despair or helplessness it is also known as complicated grieving over events that have happened in the life of an individual be it loss of a loved one, loss of job or heartbreak in a relationship.


In other to live a productive life positive coping mechanisms have to be put in place in other to overcome challenges that life brings across our paths. The thing about depression like any other psychiatric disorder is that once diagnosed, you will be placed on medications for life in other to avoid a relapse.

Here are 10 ways to recognize depression in yourself or a loved one

Remember the last time you were sad or disappointed, am sure food was the last thing on your mind thats why in individuals diagnosed with depression the desire for nutrition is reduced, this is seen by a significant amount of weight loss in the individual. Although in individuals who stress eat when experiencing depression they tend to get obsess as they try to use excessive eating as a coping mechanism.

Even with mild forms of anxiety like the ones experienced when preparing for an important exam or going for a job interview, a little insomnia (lack of sleep) might be experienced. In the depressed individual the sleep pattern is disturbed, they might wake up at frequent intervals at night or lack sleep totally. While some individuals just can’t get out of bed, they use sleep as a route of escape from the reality of their problems.













This is common in major cases of depression; there is decrease in drive and pursuit of goals and dreams. Even carrying out activities of daily living such as bathing, brushing, changing of bed linens etc. becomes a problem for this individual.

With decreased motivation comes, decreased desire to socialize and gain social support from others because most times the depressed individual feels helpless. You would see a decline in attendance to family gatherings, religious gatherings or social events the individual will ordinary go to. At home the depressed individual likes to be locked in their room all day and would request to be left alone despite efforts of family and friends to engage them in fun activities.


Concentration and making decisions becomes a problem for individuals experiencing depression, there is loss of focus in carrying out a task whether at work or at home. There is also forgetfulness or mild memory loss.




This is an advanced form of low self-esteem the individual feels they have no value, even if they hold important positions in the society. It could also be followed by suicidal statements such as what I am living for. Sadly we have seen celebrities and people who we perceived as happy until they committed suicide because they were depressed.

Feelings of guilt is experienced in major depressive disorders and is usually associated with feelings of worthlessness, you find these individuals sometimes tearing up and asking for forgiveness even when they haven’t done anything wrong.

I know selected mutism is associated with social anxiety but in clinical depression, some individuals express mutism. When addressed they refuse to respond to questions being asked.

People exhibit escapist behaviors for different reasons, a major reason is depression. Alcoholism, substance abuse, gambling and reckless sex with multiple partners are just few of the examples of self-destructive behaviors expressed by people with depression. The basic idea is to replace pain with a more pleasurable experience no matter the health cost of that experience.

This is only seen in severe depressive disorders, it could be auditory or visual, it includes hearing voices or seeing things that are not real. Delusions on the other hand are false beliefs, in most depressive disorders delusions are persecutory, the individual believes the they might be harmed by those around them.

You can read my post on OVERCOMING DEPRESSION https://iniusoro.wordpress.com/2016/08/03/3-ways-to-overcome-depression/


How much water should we be consuming?




Water is probably the singular most important element on earth, people have killed for water ways that influenced trade, fought for lands that could provide adequate water for agricultural purposes. We use water for both industrial and domestic purposes but let’s come down a notch, in this post I want to talk about how water affects our health.

Water accounts for 60 percent of the body and is essential to every cell in the body. We use water to cool our body in the form sweat, to circulate oxygen and fuel to our organs and take away waste products via blood.

Water is essential for metabolism, it is also essential for carrying out basic domestic purposes such as bathing, washing, cooking etc. But the question is how much water should we be consuming on a daily basis for our bodies to function properly.

Amount of water to be consumed

m w



Male 3.7 litres (15 cups)
Female 2.7 litres (11 cups)





1-3 years :  3-4 cups

1-3 years :  3-4 cups

4-8 years:   5 cups

9-13 years

Girls:          7 cups

Boys:        8 cups

14-118 years

Girls  :       8 cups

Boys :       11 cups

Research says not less than 3 liters for the average adult helps excrete excess waste product and toxin from the body.






  • Well hydrated skin
  • Less likelihood having body odor
  • Aids digestion
  • Prevents constipation: Taking lots of water prevents you having constipation
  • Aids bowel movement
  • Helps the circulatory system function well
  • Helps the kidneys in osmoregulation


Consuming the right amount of water could save you trips to the doctors’ office for conditions such as dehydration, constipation etc. consuming the right amount of Water every day is part of a healthy lifestyle .

NOTE: Always drink clean, clear, odorless water.

Data from onemedical .com and Eat.Right. Academy of Nutrition and dietetics.

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job stress


A stressful day can leave you worn out and feeling empty, I know that feeling of extreme tiredness, fatigue and sometimes frustration. If you are a student, nursing mother or career person, stress is all the same, anything that poses a challenge or a threat to our well-being is  stress it is experiencing things that seem out of our control.

There are different kinds of stress, emotional stress, physical stress, financial stress job or work related stress etc. This stress can result from our inability to fulfill certain roles or our lack of skill in managing the events and responsibilities that come into our lives.




We all have one thing or the other we do; job stress  can occur in any job description and life situation, any job can have stressful elements, even if you love what you do. Unfortunately job stress overtime can lead to both occupational and health hazards for both you and the organization you work for.

Stress management is all about taking charge of your lifestyle thoughts, emotions, and the way you deal with problems.




WORK RELATED STRESS OR JOB stress as I like to call it is a serious issue people get burnout, fall ill and can even be hospitalized if their health is at risk. Job stress reduces your creative and productive capacities.






Whether you are a student, office worker or parent an over load of responsibilities or work to do within a limited time can leave you feeling stressed and worn out. A deadline puts pressure on you, raises your anxiety level and ultimately leads to feelings of stress.



People working in organisations or companies that are under staffed tend to feel more stressed as they have more duties. Take for example in some Hospitals nurses are under staffed, you might find two nurses attending to over twenty or more patients, this is totally wrong as the standard is a nurse to five patients. You can imagine the kind of stress the nurses in such hospitals experience.




When employers do  not motivate their staff by giving incentives, bonuses or simply acknowledging that their employee are doing a great job can this can lead to job dissatisfaction and poor performance. Jobs that require a lot of skill or energy could also lead to job stress if not properly managed , for example workers in construction, factory ,mining etc.



Every individual is unique and as such react or respond to stress differently.


Do you work as soon as it gets to you  don’t allow it to pile up, time management is essential in managing your work load as allocating different time to get task done will make you more efficient and productive. Try not to take your work home with you, this way you are able to rest properly without thinking about work.



Some companies or organizations have therapist on their pay roll  to help employees in need of a therapist or psychologist. Others organize seminars and trips for their employees to relax.

It necessary to get help, especially if you are a working class mother with kids to raise, you would need to enlist the help of friends, relatives and possibly get a nanny, so that you don’t get burn out from trying to balance your work and home duties.






Talking about how you feel to a loved one, a trusted friend, mentor or religious leader reduces your stress level as you are able to express how you truly feel and these individuals would most likely  have words of encouragement for you.

NOTE: If you run a business (Large or small scale) a knowledge of job stress and how to motivate your workers is essential to increasing creativity and productivity in your company.


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