You got these habits for free.

What are your best healthy eating habits?

“ You are what you eat.”

Growing up with a mother who was a food vendor, I believe I developed a good taste for food, cooking and eating. My childhood did not necessarily teach me formal nutrition or a particular diet, especially considering my parents’ economic circumstances, but it certainly gave me a foundation.

My mother’s food business was mostly built around starchy foods and proteins. Like many Nigerian families, we grew up eating rice, beans, plantain, yam, soups and pounded yam.

As children, we ate freshly prepared food, and hunger was rarely a major concern because there was usually something available before or after school. I also remember my father preparing medicinal herbs for us to drink. I honestly don’t know everything that went into those mixtures, but they were part of our childhood.

Perhaps that background explains my long-standing relationship with rice.

I still enjoy rice, although certainly not as much as I did when I was younger.

A habit is simply a pattern of behaviour repeated frequently, sometimes until it becomes almost subconscious. As I have grown older, I have developed a few personal rituals around food, exercise, reading and thinking—although, honestly, keeping up with the last one can be challenging.

There is an old saying: “You are what you eat.”

I don’t know if it is literally true, but I do believe what we regularly eat matters.

I am quite particular about my food. Some people may mistake that for pride, but I don’t really see it that way. I simply know what I like.

I love grains and nuts. Muesli, sunflower seeds, almonds, groundnuts, cashews, carrots and milk are some of my favourites. Anyone who knows me well can probably confirm this.

I normally have some combination of these foods several times a week.

Then there is my salad.

I have my own way of preparing it, and I call it my “special salad.” My children love it too.

I combine finely sliced white and red cabbage with cucumber, carrots, sweet corn, olives and sardine or mackerel fillets in olive oil. Sometimes I add avocado and almond seeds.

Honestly, you don’t want to miss it.

Over time, I have developed these eating habits and paid attention to how different foods make me feel. For me, the attraction isn’t only the taste. I also enjoy knowing that I’m eating a variety of foods that provide nutrients, protein, fibre, healthy fats, vitamins and minerals.

And there is something else I love about these meals:

They are simple.

They don’t require hours in the kitchen. Depending on the meal, I can have them in the morning, afternoon or evening, including around my exercise routine.

I’ve been away from my family for a while, and one of the things my daughter keeps reminding me about is how much she misses my salad and some of the other food I prepare.

Sometimes, food is more than food.

It becomes a memory.

It becomes home.

It becomes something your children remember about you.

When it comes to drinks, I also have a few homemade combinations I enjoy. I sometimes prepare a mixture using ingredients such as ginger, garlic, lime, cloves and cinnamon, usually by boiling them together and storing the mixture.

I don’t consider it a miracle drink, and I wouldn’t tell anyone that it can cure illness. For me, it’s simply something I enjoy as part of my personal routine.

I also avoid sugary soft drinks most of the time and rarely drink alcohol.

I do, however, smoke socially—a habit I have been trying so hard to quit of which my last puff was nine months ago. I know isn’t exactly something I should put on my list of healthy choices.

So, these are some of my eating and drinking habits.

They aren’t a perfect diet, and they aren’t rules everyone should follow. They are simply habits I’ve developed from my upbringing, my experiences and what I have personally come to enjoy.

And yes, I am writing all of this after just finishing a plate of rice.

You got these habits for free.

You’re welcome.

The Moments You Never Knew Were the Last

The ordinary moments with your children that you don’t realize you’ll miss one day.

Lying on my bed, rolling from side to side, I found myself thinking about my life and the circumstances that led me here.

But there was something else on my mind — a question about how to tell this story in a way that speaks directly to you, especially if you are millions of miles away from your family, your home, and your children.

The truth is, making decisions can be easy. Living with the consequences is not.

Even decisions made in good faith can carry consequences that take a much tougher route than we ever imagined.

As I rolled from one side of the bed to the other, I realized something. Nobody was banging on my bedroom door or sneaking in to check on me. Nobody was disturbing my sleep.

Normally, that would have felt like an intrusion, and I might have reacted differently.

“Close the door!” “Who is that?” “You girls need to let me sleep!”

But now? I miss it.

Since my recent absence from my family — especially my children — I’ve realized that the seemingly insignificant moments I once shared with them have become some of the things I wish for most.

I recently had my launch. It was swift and far less stressful than it would have been with my children around. But even then, something was missing. Had I been with my kids, they probably would have been buzzing around me while I tried to eat. They would want to eat with me. They would want me to feed them.

I might have complained and told them to let me eat in peace. But honestly, I enjoyed it — even when I pretended I didn’t.

The food somehow tastes better when you’re eating with the people you love most. It isn’t always about how the food was prepared. Sometimes the company is the ingredient that makes it special.

I’ve also been on leave for the past few days for health reasons. You’d think having free time would be relaxing, but I’ve realized that free time isn’t necessarily free.

I study. I create content. I write. I read. I publish articles. And I keep thinking about my work.

Yet even with all of that to occupy me, something is still missing.

Life with my family is completely different. There are school runs. Taking my children to school. Picking them up when my wife isn’t available. Preparing their lunch. Watching them jump around the house while I’m trying to get things done.

Sometimes their noise got on my nerves. Sometimes I just wanted five minutes of peace. But those moments were telling me something I didn’t fully understand at the time:

You are a dad. A parent. Fully.

I loved my family deeply, but I never truly understood the meaning behind all those little commotions. I saw the noise, the interruptions, the mess, the stress. What I didn’t always see was the memory being made.

Now I do.

Lying on my bed, rolling from side to side, there is no one jumping on it. No one sitting on my back. No little voices demanding my attention. No one squeezing me in beside at night until I feel like a sardine in a can — even when there’s an entire empty bed available to them.

Those were the moments I sometimes found stressful. Now they’re the moments I wish I could have back.

The love I once mistook for disturbance has become a memory I hold onto. The small, unremarkable experiences that barely caught my attention at the time are now some of the most valuable things stored in my mind.

And perhaps this is one of the hardest truths about life: we don’t always know when an ordinary moment is about to become a memory.

The last time your child jumps on your bed. The last time they ask you to feed them. The last time they run to you after school. The last time they interrupt your sleep. The last time they ask you to carry them.

You may not know it’s the last time. You simply live the moment, and then life changes. Distance happens. Children grow. Circumstances change. And suddenly, the things you once wished would stop become the things you desperately wish would happen again.

Maybe that’s why being away from my family has taught me to appreciate the ordinary. I don’t miss the extraordinary as much as I miss the everyday.

I miss the noise, the interruptions, even their little arguments. I miss being asked to do things I sometimes pretended were inconvenient. I miss being a dad in the fullest sense of the word.

For now, my solitude rests in our good memories and the hope of a better future. I don’t know how long this distance will last.

But I know one thing: when the day comes that we are together again, I want to appreciate the moments I once overlooked — to hear the noise, to be disturbed, to complain about the interruptions and secretly enjoy every second of them.

Because now I understand something I didn’t understand before: sometimes the moments we wish would end are the very moments we will spend the rest of our lives wishing we could relive.

And I cannot wait to share more of those memories with you.

When labor fruits are rotten!

What is the last thing you learned?

The dignity fades away

It’s been nearly a month since I lost my job, and the emotional weight of it all has been quite heavy. Trying to find some comfort, I sat down with a cabbage salad, but the joyful noise coming from my children’s room seemed to echo the turmoil I feel inside. Normally, I might gently remind them to lower their voices, but today feels different—far from the routine we used to know.

The reality is that life often throws unexpected challenges our way, like job loss, and it can be hard to anticipate how deeply these events will affect us. After returning from our school runs, I wanted to give my kids a chance to reconnect after being apart all day. On a regular day, I would savor my salad, but today it feels bland against the backdrop of my worries.

Salad tastes different in the midst of worries!

As I’ve reflected on my situation, I realize that I’ve been viewing my circumstances through a negative lens. This afternoon, my kids asked for ice cream and a lollipop—a request they’ve made often this week, especially with the warm, sunny days around us. Unfortunately, I had to tell them, “I don’t have any money today, but I promise we can get some tomorrow.” It breaks my heart to let them down again, knowing that my “tomorrow” has stretched into weeks.

“Dad, how long until you have money?” my eldest daughter asked, her innocent curiosity piercing through my own worries.

How do I explain to them that a month without work has left me with no financial means, no savings to draw upon? It feels so disheartening to think that after years of hard work, just a brief period of joblessness can lead to such a struggle to provide for them—whether it’s paying rent, keeping food on the table, or even buying a small treat like ice cream. It brings to light an important question: what is the purpose of working if it doesn’t secure our family’s needs, our bills, or ensure we can prepare for the unexpected?

In the past, jobs were sources of pride and stability, allowing families to thrive—sending children to school, paying off homes, enjoying vacations, planning for retirement, and saving for those rainy days. Work once held a sense of dignity because it meant providing for loved ones. Yet in today’s world, when the fruits of our labor no longer meet our basic needs or shield us from life’s uncertainties, that dignity seems to fade away.last thing I learned.

Water is life!

What is your favorite drink?

My go -drink without question

Water is essential to life—colorless, tasteless, and readily available, yet vital for our existence. It’s my go-to drink without question. We are advised to meet specific daily water intake requirements based on our age, environment, weather, and level of activity; typically, 6 to 8 glasses is the target.

No matter when you choose to drink it, water serves its purpose exceptionally well. Whether it’s first thing in the morning on an empty stomach, after a satisfying meal, post-workout sweat, or during a heatwave, the benefits of water are undeniable. Nothing can rival the satisfaction of a cool glass of water after an intense treadmill run. While we may use water for various reasons—cooking, bathing, cleaning, or swimming—its refreshing quality after a workout is unmatched. Water is not just important; it is indispensable.Water is life.

At some point in life!

What’s your favorite candy?

Everyone loves candy!!!

Given the health problems associated with sugar intake, I find it difficult to eat much candy. I wouldn’t say I’m a fan now, but that wasn’t always the case. Unlike my children, who sometimes cry for candy every day, I wasn’t raised with it. At my age, I can barely remember the names of any candies other than Haribo; surprisingly, I even miss the names of the candies I currently buy for my kids each month. That’s how little of a fan I am.

Nevertheless, my favorite candy is Haribo because it contains less sugar than others and is also chewable. When I have a craving, I often open a pack and take out three or four pieces for myself, leaving the rest for my younger children. I’m allergic to sweetness, especially to high sugar levels, making me uncomfortable whenever I accidentally consume too much.

At some point in live everyone loves candy!

For the past fifteen years, I have suppressed my desire for anything sugary. I even went so far as to drink my tea and coffee without sugar until my doctor informed me that my sugar levels were low. At that point, I began to add a small amount to my teas and coffees. I always got goosebumps when I saw how much sugar my coworkers put into their tea; their reactions to my unsweetened drinks were quite surprising. Although they often complimented me on my choices, I understand their preferences.

Sugar is addictive, much like caffeine and other products, and since the recommended consumption levels are not well-regulated, we often ignore the consequences of excessive intake. Some parents give their children too much freedom when it comes to candy, leading to habits that can be difficult to break later in life. Understanding the importance of managing sugar consumption, I have made it a priority to regulate my young children’s candy intake to avoid the serious health consequences associated with it. Nevertheless, everyone loves candy at some point in their lives.