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Food & Wellness With Funmilola, Amuwo (2025)

29/09/2025

Let’s Talk About Chilling Injury

Every time I hear some chefs or social media influencers boast about freezing raw tomatoes or peppers to “keep them fresh,” I roll my eyes behind the screen. 😅

Frozen tomatoes after thawing? Gone. Mushy. Flavourless. If you have to cook fruits and vegetables from frozen state, to carefully avoid thawing, that’s not freshness. That's the effect of chilling injury.

So, what then is chilling injury?
It’s a type of physiological damage that occurs in fruits and vegetables stored at temperatures above their freezing points and below their tolerance threshold (commonly between 0 °C and 12–15 °C).

The result?
- Pitting
- Discoloration
- Scalding
- Poor texture and sogginess
- Loss of flavour and nutrients

Below are examples of fruits/veggies most sensitive to chilling/freezer damage. They should be stored in a fridge/refrigerator, not in a freezer.

- Bananas & plantains
- Tomatoes
- Apples
- Peppers (all kinds)
- Cucumbers
- Okra
- Eggplants
- Leafy vegetables
- Melons (honeydew, golden melon, watermelon, cantaloupe), etc.

Please note that a freezer and fridge are not the same. They are not interchangeable. A freezer gets foods frozen or iced while a fridge/refrigerator only keeps cold without freezing.

Next time, I’ll dissect freezing injury/freezer burn, another cold storage damage worth cracking. This will explain why your rice turns chaffy when you freeze it.

Follow Food & Wellness With Funmilola for more tips.

10/09/2025

HOW TO IDENTIFY ORIGINAL HONEY

What if all you've been buying as honey is fake, especially the well packaged jars in supermarkets?

How can you differentiate between original and adulterated/fake honey in a simple way?

Let's Perform the Heat Test
Place a small amount of honey in a spoon and gently heat it.

Result:
- PURE HONEY will caramelize and turn a golden color, without foaming. You may observe very tiny bubbles.

- Although, ADULTERATED HONEY also caramelizes, it will bubble loudly or foam like soap lathers.

- PURE HONEY releases a pleasant, sweet, and sometimes floral scent during the heating process.

- The presence of moisture and sugars gives FAKE HONEY the foaming effect when heated.

- FAKE HONEY often has weak, industrial or burnt smell when overheated or heated qu**ky.

With these simple checks, you can easily tell if your honey is original or fake.

Food & Wellness With Funmilola Funmilola Deborah Olomola

25/08/2025

NATURAL REMEDIES FOR DIABETES I

1. Pigeon beans (Ewa otili in Yoruba)

- Method 1: Pour pigeon beans in a bowl and wet with water, then cover. Allow to sprout (germinate). After germination, boil in water and strain for drinking.

- Method 2: Get farm-fresh (green with or without the pods) pigeon beans. Boil in water and strain. Drink a "shot" of the juice each in the morning and at night

2. Hunteria umbellata (Eso abere in Yoruba)

- Get about 30 seeds of Eso abere. Dehull (peel the skins) the seeds.
- Get fresh coconut water from about 6 coconuts
- Soak the seeds in the coconut water for about 2 days.
- Drink a "shot" each twice daily.

Don't forget to monitor your blood sugar levels at least weekly while taking any of these remedies.

25/08/2025

Phew! It's been a moment here.

Please expect some things today for your wellness!

09/08/2025

Let's talk about Upcycling Indigenous Foods Today

Voila! I grew up in a family that always had a garden, no matter the location.

My father planted fruit trees like Malay apple (Syzygium malaccense), soursop, guava, pawpaw, tangerine, sweet orange, mango, plantain, and lime, including pineapple. I don't know if I should call this an orchard. My mother focused on vegetables, and I added herbs because of my love for healing using plants.

I can't remember buying fruits from the market, except for watermelon. We had fruits to eat throughout the year. There was, however, a time we harvested large watermelons that grew from seeds we accidentally discarded.

After collecting fluted pumpkin leaves (Telfairia occidentalis), known as Ugwu in Nigeria, my mother went on to prepare the seeds. We had the leaves for soup and then the seeds to add as egusi for the same soup. I’ll tell you an honest truth. That egusi soup from fluted pumpkin remains the most delicious I have ever eaten!

If you're also struggling with lactating well as a breastfeeding mother, you may want to consider adding fluted pumpkin seeds to your diet. Get ready to flow a river.

Every other part of Telfairia occidentalis is valuable. Among other uses, the ripe pulp is occasionally used to make marmalade as well as a suspending agent in pharmaceuticals, while the pods are processed into animal feed.

There is really no waste in food. We only need the knowledge and expertise to upcycle food waste into sustainability, wellness, and wealth.

Upcycling indigenous foods means creatively transforming underutilized or discarded food parts into nutritious, marketable products while preserving cultural heritage. This could be turning food peels into animal feed or biofuel, using overripe fruits like mangoes for jams, or processing tigernut chaff into high-fibre snacks.

Some of these food by-products are also superfoods (functional foods) with medicinal benefits. An example of this is the seed of avocado with anti-hyperglycemic, anti-hypertensive, and anti-inflammatory properties.

Upcycling is a sustainable approach that boosts nutrition, creates economic opportunities, reduces post-harvest losses, and celebrates the overall richness of our local food systems.

What food by-products or presumed wastes do you think receive less attention and should be upcycled into value-added products to improve our food systems? Please share.

I'll also like to indicate that I am very open to research collaborations and opportunities on product development and upcycling of food products. Thank you.

(Fluted pumpkin is traditionally known as Ugwu in Nigeria.)

Funmilola Deborah Olomola, MNIFST, CFSN

25/07/2025

Benefits of Walking Daily for Brain and Heart Health

Hi, Food & Wellness Tribe,

Walking is the cheapest, and easiest exercise to do. No gym subscriptions. No breakdown.

Have you ever noticed how a simple walk can shift your mood, clear your thoughts, and leave your body feeling refreshed? It’s like giving your mind and body a reset button.

Daily walks:

- Improves blood circulation
- Boosts brain function
- Enhances mood and reduces stress
- Strengthens muscles/bones and enhances joints flexibility
- Promotes better sleep
- Increases energy and stamina
- Supports mental clarity and calm

Start with 10–15 minutes a day. Take a friend, a pet, or just your favorite music playlist along and feel the difference.

Now, do you walk daily?

Morning or evening walks — which do you prefer?

Please follow Food & Wellness With Funmilola for more tips.

22/07/2025

1. Basic Lemongrass Tea — Supports digestion and relieves bloating.

* Fresh lemongrass stalks, water

2. Lemongrass & Ginger Tea — Strengthens immunity and fights colds.

* Lemongrass, fresh ginger, lemon juice, honey (optional)

3. Lemongrass Mint Iced Tea — Naturally cools the body and eases headaches.

* Lemongrass, fresh mint leaves, lemon slices, ice cubes

4. Lemongrass & Turmeric Tea — Reduces inflammation and joint pain.

* Lemongrass, fresh turmeric or turmeric powder

5. Lemongrass & Cinnamon Tea — Boosts metabolism and aids weight loss.

* Lemongrass, cinnamon stick, lemon slices

6. Spiced Lemongrass Chai — Relieves menstrual discomfort and boosts mood.

* Lemongrass, cloves, cardamom, milk (optional)

7. Lemongrass & Coconut Milk Tea — Promotes better sleep and soothes the mind.

* Lemongrass, coconut milk, date syrup (or honey)

8. Zobo-Infused Lemongrass Tea — Cleanses the blood, enhances skin glow and boosts general wellness.

* Lemongrass, zobo leaves, cloves, orange peel

General Directions:
— Wash and chop fresh lemongrass stalks/fold leaves.

— Add other pre-cleaned ingredients except honey, lemon juice, date syrup and milk (to be added after brewing).

—Boil in water/brew in hot water for about 5 mins until fragrant. Strain into a cup and serve hot or cold.

Follow Food & Wellness With Funmilola for more food and health-related more tips!

16/07/2025

Shout out to my newest followers! Excited to have you onboard! Bro Samuel Eze God'sPower, Goodness Oyedokun

15/07/2025

Natural Tips to Prevent/Heal Haemorrhoids ( Ako Jẹ́dí in Yoruba), Especially in Men

Let’s talk about what’s silently affecting millions of people, especially men, regardless of age, but rarely discussed.

Haemorrhoids are painful (from mild to severe), itchy, and downright uncomfortable. When haemorrhoids swell and rupture, they can bleed heavily during bowel movements.

But most cases are preventable with better food choices, healthier habits, and good hygiene.

It's time to act fast! Here we go, ladies and gents:

1. Eat Fiber Daily!

High-fiber foods like whole grains, fruits and vegetables soften your stool and make it easier to pass. Less straining = less pressure = NO haemorrhoids!
Moreover, drink 2–3 liters of water daily. Fiber without water = constipation!

2. Cut the Sugar

Sugary foods (soda, white bread, cakes) feed inflammation and cause constipation.

Avoid:
* Sugary snacks
* Soft and energy drinks
* Refined carbs (white rice, pastries)

Swap with:
* Fruits in moderation
* Natural sweeteners like dates (if needed).

3. Ditch the Toilet Paper!

Using dry tissue paper can irritate your a**s even more.
So, what’s better? Clean water! Bidet showers or shattaf are available if you don't want to touch your a**s directly.

You may also use unscented, alcohol-free wet wipes, and dispose in a trash can. Remember sustainability anyway!

4. Keep Your Boxers/Pants Clean

Dirty underwear creates the perfect environment for germs, irritation, and infections especially around the re**um.

* Change your underwears DAILY.
* Use breathable cotton fabric.
* Wash with mild soap and dry in sunlight

5. Move More; Sit Less

Men who sit for hours are at higher risk.

* Take walk breaks and do squats
* Avoid sitting on hard surfaces for too long

6. Stop Straining!

Do you sit in the toilet for 20 minutes scrolling the internet? Or do you "push" like you’re lifting a truck.

* Don’t delay when you feel the urge to p**p
* Don’t sit too long on the toilet seat; max 5–7 minutes. Of course, you're not in the labor room!
* Avoid using your phone in the toilet. 😏

7. Herbs for Prevention/Healing

Nature has safe answers too.

* Bitter leaf – detox and digestion
* Newbouldia laevis (Ewe akoko) – internal cleansing
* Scent leaf (Efirin) – anti-inflammatory
* Aloe vera juice – soothes the gut
* Shea butter (Ori) – apply gently for external relief

(Always consult a herbal specialist or health expert for proper use.)

Question of the day:
Which of these tips have you tried or plan to start this week?

Comment below. Let’s learn from one another.

Don't forget to also hit the like and share buttons, and follow Food & Wellness With Funmilola. Gracias!

12/07/2025

11 MORNING RITUALS FOR A HEALTHY DAY

Your morning routine isn’t just about ticking off tasks. It’s about setting your mind, body, and soul in the right direction.

Here’s a powerful list of activities that set the tone for a healthier, happier day!

1. Wake Up with Gratitude
Think of 3 things you're grateful for. This simple act calms anxiety and shifts your focus from lack to abundance.

2. Drink a Glass of Water
After 7–8 hours of sleep, your body is dehydrated. Drinking water rehydrates your cells, jumpstarts your metabolism, and helps flush out toxins.

3. Meditate for about 5–10 mins
A short morning meditation calms your nervous system, clears mental fog and regulates your mood before the chaos of the day begins.

4. Stretch or Do Light Movement
Gentle stretches or a quick walk around gets your blood flowing and reduces morning stiffness. It awakens your muscles and preps your body.

5. Journal Your Thoughts; Plan/Prioritize
Take 3–5 minutes to plan and/or reflect. A to-do list brings clarity and purpose. Journaling helps align your priorities.

6. Speak Positive Declarations
Your words shape your world. Try affirmations like:

"Today, I choose peace over worry."

"I am healthy, focused and grounded."

7. Fuel Your Body with a Healthy Breakfast
Avoid skipping breakfast, except you're on a fast. Breakfast, not eba with okra soup o! Also, resist sugar-loaded options.

8. Step Outside or Soak Up Natural Light
Step outside, breathe deeply, and let the morning light wake up your senses for a few minutes.

9. Avoid Your Phone for the First Couple of Minutes
Scrolling through social media first thing in the morning can spike stress and distract you. Give yourself space to be fully present with your thoughts before the digital world takes over.

10. Sip Something Nourishing (Tea, Coffee, Herbal Infusion)
A warm drink can be soothing and grounding. Herbal teas are gentle and full of antioxidants. If you love coffee, pair with a balanced breakfast to avoid energy crash.

11. Learn Something New
Feed your mind/soul before the world feeds you with junks. Read a motivational page, listen to a podcast while you prep, or do a quick devotional.

Don't worry if you can't do all 11 rituals in a day. The magic lies in finding a rhythm that suits you. Start small. Grow. Continue steadily for results. The rituals is in consistency.

You got this, buddy! 🌟👌 🤩

Follow and stay up with Food & Wellness With Funmilola for more enriching contents!

12/07/2025

Big shout out to my newest rising fans! Dorcas Olamide Olaniyi, Tee'Nice Mayowa

08/07/2025

Shout out to my newest followers! Excited to have you onboard! Tope Ibiyeye, Oyeniran Tosin, Tee'Nice Mayowa, Folashade Elizabeth, Oyelami Tope Simeon, Hannah Gbeliho, Funmilayo Nwaokocha, Olanrewaju Titilola, Blessing Martins

Food & Wellness With Funmilola

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