An Ultimate Guide to Starting a Plant-Based Diet: How to Get All Essential Nutrients for Optimal Health

by
An Ultimate Guide to Starting a Plant Based Diet

What is the ultimate guide to starting a plant-based diet? How do you get all the essential nutrients for optimal health? Embracing a plant-based diet can offer numerous health and environmental benefits. However, making the transition requires careful and diligent planning to ensure you’re meeting all your nutritional needs. This guide will walk you through the essentials of starting a plant-based diet while maintaining optimal nutrition. What is a Plant-Based Diet? A plant-based diet focuses primarily on foods derived from plants, including vegetables, fruits, whole grains, legumes, nuts, and seeds. While some people following this diet may occasionally consume animal products, others opt for a fully vegan approach. Regardless of where you belong in this spectrum, the key is to emphasize whole, minimally processed plant foods. Essential Nutrients to Consider in a Plant-Based Diet Plan When transitioning to a plant-based diet, these nutrients needs to be considered and incorporated into your meal plan: Protein: Contrary to popular belief, getting enough protein on a plant-based diet is achievable. Good sources include legumes, tofu, tempeh, seitan, quinoa, and various nuts and seeds. Iron: Plant-based iron sources include leafy greens, legumes, fortified cereals, and dried fruits. Combine these with vitamin C-rich foods to enhance absorption. Vitamin B12: This nutrient is primarily found in animal products. Consider B12-fortified foods or supplements to meet your needs. Calcium: While dairy is a common calcium source, plant-based alternatives include fortified plant milks, leafy greens, and calcium-set tofu. Omega-3 fatty acids: Flaxseeds, chia seeds, walnuts, and algae-based supplements can provide these essential fats. Zinc: Found in whole grains, legumes, nuts, and seeds. Vitamin D: While sunlight is the primary source, fortified plant milks and mushrooms exposed to UV light can also provide vitamin D.   Steps on how to Start Your Plant-Based Journey Gradual Transition Start by incorporating more plant-based meals into your diet. Try designating one or two days a week as a ‘no meat day’ and gradually change from there. This approach allows your body and taste buds to adjust while you learn new recipes and cooking techniques. 2. Focus on Whole Foods Build your meals around whole grains, legumes, fruits, and vegetables. These foods are nutrient-dense and will help ensure you’re getting a wide range of vitamins and minerals. 3. Experiment with New Foods Explore unfamiliar plant-based ingredients like nutritional yeast, tempeh, or jackfruit. These can add variety and help replace nutrients typically found in animal products. 4. Plan Balanced Meals Aim to include a source of protein, complex carbohydrates, and healthy fats in each meal. This balance will help keep you satisfied and energized. 5. Learn Plant-Based Cooking Techniques Familiarize yourself with cooking methods like roasting vegetables, preparing bean-based dishes, and creating flavorful sauces to enhance your meals. 6. Stay Hydrated Adequate hydration is crucial for overall health and can help with the increased fiber intake that often comes with a plant-based diet. 7. Consider Supplements Depending on your specific diet and needs, you may want to consider supplements, particularly for vitamin B12, vitamin D, and omega-3 fatty acids. Consult with a healthcare professional or registered dietitian for personalized advice. 8. Plan for Social Situations Prepare strategies for dining out or attending social gatherings. Many restaurants now offer plant-based options, but it’s helpful to check menus in advance. 9. Monitor Your Health Pay attention to how you feel as you transition to plant based diet. If you experience persistent fatigue, digestive issues, or other concerns, consult a healthcare professional. In conclusion, remember, transitioning to a plant-based diet is a journey. Be patient with yourself and celebrate small wins along the way. Focus on adding nutritious plant foods rather than simply eliminating animal products. With proper planning and a varied diet, you can thrive on a plant-based eating pattern while ensuring you’re meeting all your nutritional needs. As you embark on this new dietary adventure, stay curious, be open to trying new foods, and listen to your body. Over time, you’ll likely discover a world of delicious, nourishing plant-based options that leave you feeling energized and satisfied. ALSO READ: 5 Nutrient-Rich Foods for a Powerful Skin Glow. 

A Regret that Lasted a Lifetime

by
A Regret that Lasted a Lifetime

I regretted the day Father told me I would marry David, the day he summoned me to the courtyard to meet him. There I saw the man, fully clad in a soldier’s armour, only his face visible—and it was the most beautiful I had ever seen. His eyes spelt such peace that I wondered how it could be so for a man of war, a man who had just slain 200 Philistines single-handedly to win my hand. His hand rested on his sword hilt, ready to draw at any moment. “Be still, man of war!” I almost said, but held my tongue. There was no imminent battle; the only war was the one raging in my heart. “Meet my daughter, Michal,” Father said David removed his helmet and bowed slightly as Father introduced me. I returned the gesture as nicely as I could. As Father spoke, my eyes roamed freely over his form. His golden hair cascaded to the nape of his neck, his skin the colour of caramel, and his lips a perfect feature on his face. Oh, how I loved him! Father must have known this, perhaps explaining why he chose me to be his wife. Secretly, I was grateful that Merab, my elder sister, had been given to another. Now, this man could be mine alone. Father beckoned David forward and placed my hand in his. As our hands touched, he knelt and kissed mine. A shiver ran through my entire body, from the crown of my head to the tips of my toes. When he released my hand and stood, our eyes met, and I blushed—a princess, flushing for a man in his very presence! But he was no ordinary man. He was a commander in my father’s army, the one who had saved our land from the Philistine giant, Goliath and ended the war. Father dismissed me, and I tried to walk gracefully back to my chambers, conscious of his gaze boring into my back. Years passed, and he became not just my husband and the greatest warrior in the land, but also the King. He ascended the throne after my father’s death, elevating me to the position of a queen. My warrior king was everything to me: my passion, for he alone could set me aflame; my priest, for he kept his covenant with God and communed daily with the divine; my king, who made me his queen; my husband, whose leadership and priesthood I submitted to. He was the envy of all, and I felt blessed to be his wife. But there’s more to our tale—he was also a fiercely jealous lover. In a cruel twist of fate, my father gave me to another man, a spiteful act aimed at wounding him. Yet, upon his triumphant return after my father’s passing, he demanded my restoration as his rightful wife. Seeing his devotion to me, I vowed to reciprocate. I resolved to be the epitome of a devoted wife—to desire him ceaselessly, to commit myself to him alone, and to adore him with every fibre of my being. These were the expectations placed upon a wife, and I embraced them wholeheartedly. But I failed him. I failed the day the Ark of God was returned to Jerusalem. That day, I looked upon my king with contempt and despised him in my heart, for he debased himself before the people. Why should the great King of Israel dance so vigorously, nearly becoming unclad? Such behaviour did not befit royalty! It was a complete humiliation of royal dignity! When he finished the offerings and came to bless us, I took him aside and berated him for his unseemly actions. “We have a legacy to uphold,” I hissed. “What will our servants think?” My king listened silently to my anger, then replied, “In God’s presence, I’ll dance all I want! He chose me over your father and the rest of your family and made me prince over God’s people, over Israel. Yes, I’ll dance to God’s glory even more recklessly than this. And as far as I’m concerned… I’ll gladly look like a fool…” His words left me speechless, and as he walked away, my heart shattered. I realized then that I had despised not just him, but the God of Israel.  I had forgotten the scripture that says, “He inhabits the praises of His people.”  He had been dancing for Him, not for me or the people. It was his expression of love, shown through jubilant dance. I had despised his worship, his sacrifice to the King of kings, his devotion to the Maker. I had despised a man of God, a man after God’s own heart. I had despised the very offering for the Ark of the Covenant and the fact that he had gone out of his way to bring it back to Israel. I had despised the man on whose shoulders God had placed the governance of His people. I had despised his priesthood and his kingship. I had despised the covering over my head. Oh, how I had despised my king! Afterwards, I would go to my king when summoned, or he would come to me at will, but I could not conceive. It was as if his seed fell on infertile ground—for that is what I had become after I disdained him. A mark had been made in the womb of time: a woman is to honour her head, and I had failed to do so. How could I conceive for a man I loathed? What good could I receive from a man I disdained? What blessings could I obtain from his God, whom I had treated with contempt? I remained barren in his house, the only barren woman in Israel until the day I died. READ ALSO: Religion Creates no Boundaries in Love

The Grass Isn’t Greener on the Other Side

by
The Grass Isn't Greener on the Other Side

They say the grass isn’t greener on the other side, but I was convinced otherwise. In the Great House, Ngozi and I served diligently. My role was to maintain cleanliness throughout the expansive dwelling, while Ngozi was responsible for all the cooking. Each day, I meticulously swept and cleaned every nook and cranny, ensuring no speck of dust remained hidden. I also washed everything that needed cleaning—from dishes and curtains to clothes and linens. The daily grind of my duties felt unrelenting, and I couldn’t help but compare my situation to Ngozi’s. In my mind, her job seemed effortless. “All she has to do is cook and serve meals,” I thought. “How difficult could that be?” Ngozi’s role occupied my thoughts increasingly. I imagined her days filled with nothing more than ensuring the Great House’s inhabitants—the master and his wife, their eight children, the servants, and the gateman—were fed three times a day, with occasional snacks in between. Gradually, envy crept into my heart. As I struggled with my cleaning duties, Ngozi’s job appeared easier by comparison. My resentment grew, manifesting in daily complaints that soon gave way to bitterness. I began to berate Ngozi over trivial matters, secretly wishing I could trade places with her. “If only I could cook instead of clean,” I mused, “my life would be so much simpler.” To my surprise and delight, my wish came true when our Master instructed Ngozi and me to switch roles. Eager to prove my superiority, I couldn’t wait to show everyone how much better I could handle the cooking duties. After all, how hard could it be? On my first day in my new role, I awoke early and strode confidently into the kitchen, a smile playing on my lips. However, reality quickly set in as I stood there, suddenly at a loss for what to prepare for breakfast. It took several minutes to decide on a menu, and even longer to calculate the portions needed for the entire household. Three hours later, I finally finished preparing tea, banana bread, and egg omelettes. By then, the household was awake and irritated by the delay. I apologized profusely, only to realize I had miscalculated the portions—there wasn’t enough food for everyone. Grumbling and hissing were my only thanks that morning. Determined to do better, I immediately began preparing lunch: boiled rice, grilled fish, and curry sauce. After a trip to the market for ingredients, I threw myself into cooking. Despite my efforts, lunch wasn’t ready until 4:30 PM, and our Madam complained about the excessive use of curry. Once again, my work went unappreciated. Dinner was cucumber stew and mashed potatoes with barbecue fish which proved equally challenging. I overcompensated and prepared far too much food, leaving a mountain of leftovers. Madam admonished me, explaining that they only ate fresh food in the house and warned me never to make that mistake again. By the time I retired to bed, exhaustion had set in. The long hours standing over the stove, the trek to the market, haggling with vendors, enduring complaints, and the mental strain of meal planning had taken their toll. The realization that I’d have to repeat this process daily was daunting. After just one week, I longed for my former role. I finally understood that Ngozi’s job was far from easy. The mental gymnastics required to plan meals, cook them well, portion correctly, and keep the house stocked with food was more demanding than I had ever imagined. In contrast, my previous cleaning duties now seemed manageable. I could use the washing machine for laundry, and occasionally skip a day of mopping the floors without major consequences. Cooking, however, was something else—there was no option to skip a day, and it consumed nearly all my waking hours. This role reversal taught me a valuable lesson: Ngozi and I each had our place in the Great House. We both contributed to its smooth operation in our unique ways. It was foolish to think one role was more important or demanding than the other. When our Master restored us to our original positions, I embraced my cleaning duties with newfound appreciation. I realized I excelled at maintaining the house’s cleanliness—the role I had been assigned for good reason. Ngozi, in turn, was far more skilled in the kitchen than I could ever hope to be. In the end, I learned that every role in the Great House was essential, and comparing our duties was futile. Together, Ngozi and I worked towards the common good of all who dwelled within its walls, each playing our part to perfection. READ ALSO: When Family Becomes the Most Important Destination

13 Benefits Of CCTV To Your Organization

by
13 Benefits Of CCTV To Your Organization

CCTV surveillance system has proven to be a high value tool for safety and security as well as productivity; whether it is deployed to personal, public or industrial settings. Twenty-first century security and safety has come to depend strongly on this technology as a reliable complement to other resources. The acronym CCTV, means Closed-Circuit Television. Its origin dates back to early 1940s when it was used to observe the launch of V-2 rockets (aggregate 4) at Peenemunde Army Research Centre in a suburb of Germany by a notable German engineer Walter Bruch who was credited as the inventor. It is an integrated system that uses Network Video Recorder or Digital Video Recorder, cameras, desktop computers, monitors/video walls, joy stick, mouse and other devices to capture, record/store and broadcast live footage of activities within its coverage. Today, there are about one billion installed CCTV system all over the world. China 200 million, US 59 million, German 52 million, UK and Japan with 5 million each are the top five countries with highest number of deployments.  And the list is growing and evolving. The system has many domestic and industrial uses; its importance and acceptance are growing so fast by the day. On the field operation, the system is used to watch and monitor activities of all persons working within a facility. It is highly essential for deterrence and detection of crime as well as compliance to regulatory requirement amongst others. For your organization to reap full benefits of this surveillance system it is recommended that it must be fully optimized and functional, it should be operated and managed by competent personnel, and it must comply to privacy laws of the country of its operation. One significant subject of regulatory compliance to deployment of CCTV is “public warning”. This is a deliberate attempt to inform the public that CCTV is in operation 24/7 at the location; and that it is been used strictly for purpose of safety and security. If your organization is still asking what it stand to gain from deploying CCTV, or yet to specifically identify and place metrics and key performance indicators on its CCTV resources see below highlights of return on investment from this tool. 13 benefits of CCTV surveillance system to your organization: Enhance general perception of safety and security: the presence of CCTV surveillance in a location would generally enhance public view of safety and security in such area. Magically though; even when these resources are not fully optimized and utilized, this perception will hold water until proven otherwise by incidents related safety and security. Prevent crime: light-hearted or impulse criminals would think twice about committing any sort of crime in the presence of a visible CCTV camera.  It is only a determined attacker who can dare this surveillance to carry out criminal act regardless. Detect criminal: when a crime is committed in the presence of optimized and functional CCTV camera whether visible or hidden; the actor and the act will be captured, recorded and stored by the system. Gather evidence: when a crime is committed in the presence of optimized and functional camera the actor and the act will be captured, recorded and stored by CCTV and the footage will be presented as evidence of such crime during post incident investigation. This will enable Management to take informed decision in line with its policy and standard. Minimize security and safety incident: with presence of fully optimized CCTV surveillance system in a location, the occurrence of security and safety breach will decrease significantly. Minimize cost of security: deployment of CCTV surveillance will save your organization huge fortune comparatively to deploying physical man-guard. 24/7 coverage of locations, capability and reliability can always beat human who would be vulnerable to visibility limitation, exhaustion, fatigue and other factors. Reduce insurance premium: deploying CCTV surveillance in your facility will help lower insurance premiums by reducing the risk of theft, fire, workplace violence, vandalism and other risks. Boost productivity: when employees and others knew they are being monitored through a surveillance or any other digital device, they would most likely mind their business to meet their target. Although, this is a side perk however; it is a function to be credited to CCTV where it applied. Compliance to regulation: some industry regulations have it as mandatory requirement to deploy CCTV surveillance to complement other security and safety resources. While some organization by default deploy this resource just to check out this requirement, others deploy them to maximize the potentials. The latter is a better option – so go for it. Monitor traffic: in a heavy traffic industrial location, CCTV can assist to monitor the flow and ensure it is complying to set standard and use same to promptly respond to incident accordingly. Monitor various retail settings: in the mall, store, warehouse, gym, hotel, restaurant, event hall, etc. CCTV camera can be used to monitor not just safety and security but other human behavior or mannerism that may serve as clue to a developing or active crime incident. With this, prompt response can be activated. Make informed decision: CCTV system analytics (especially post incident) can be used to decide which safety or security concern should be addressed in ways unique to its occurrence. The system can also provide insight to corporate operational risk and its prioritization. Provide employment: CCTV system creates employment to technologists, engineers, researchers, teachers, sales/procurement practitioners, policy makers, managers, operators and others who are important players in the system value chain. In summary, the need to create and sustain a safe and secure business community has place daunting demands on business owners and managers to ensure this obligation is met. Deployment of CCTV surveillance is one sure way to attain this. Organizations who appreciate and deploy fully optimized system shall have various benefits as highlighted above as return on investment. ALSO READ: Five Sources of Workplace Violence and How To Prepare For Its Prevention and Response

20 Safety and Security Tips For Hotel Guests

by
20 Safety and Security Tips For Hotel Guests

Hotel is known for leisure and pleasure. It is a place where people run to when there is need for home away from home, exciting experience, relaxation, fun, corporate meetings, conferences, seminars, etc.  Everything about it revolves around exciting and exclusive experience. The industry has been enjoying very wide patronage across globe due to increasing need for people to move around, take time out, and experience a place away from regular work or home environment; sometimes it offers a combination of business and pleasure. Hotels sell excitement and experience open to anyone who can afford it; this presents peculiar challenges to ensure safety and security of guests. Challenge of maintaining improved guests experience and ensuring adequate protection for guests and assets at same time. Operators have demand to ensure integration of safety into hotel ambience. Guests and others visit hotels with various motives. Travelers, fun seekers, business people, criminals, hawkers, barons, gangs and organized underworld groups, etc. patronize hotels for one purpose or the other. The hotel must meet their expectations, else next call may not be possible. Good hotel security system will promote the vision and the mission of the business and still guarantee less security incident. The sure way to go about this is through deterrence-oriented policy and standard rooted on robust security infrastructure, personnel training and guest awareness. This article is guest-centric. It is written for hotel guests. It places the responsibility on the guest to ensure practice of recommended tips to minimize risk of safety and security incident while lodging. As a security or safety manager who has responsibility to proffer risk advisory to employees that seek accommodation in hotel this piece is a ready assistance. Every hotel guest should see themselves as personal chief security officer to self. Reason for this; in some part of the world some people operate a death row under the guise of hotel. As such, instead of selling leisure and experience, they sell pain and calamity to innocent visitors who would never think that such lodge is license to death. Some types of safety and security threats guests may be exposed to in hotel include: Food & drink poisoning Drug & substance abuse Property damage Property theft Pilfering Ritual killing Kidnapping Fire or arson Cyber attack Sexual assault Assassination Pool drowning Armed robbery Physical Assault Excessive indulgence See below 20 Safety and Security Tips To Practice When Lodging in Hotel Research the hotel ahead scheduled lodge, and check online reviews. Do quick mental assessment of the premise and the Front Office Look out for outdoor and indoor CCTV cameras. Ensure the name in public view is the same with name on receipt or transactional document. Nameless hotel has higher risk, variation in name is a clue to safety risk. Share hotel name and location with a trusted person. Note, google map or other digital tool can be used to gather this information. Check strength of the door and the lock. Check door peephole and have it covered from inside. Check all covered or hidden areas in the room; such as under bed, behind curtain, covered roof or floor, bathroom, closet, mini bar, locker/save, adjacent door (if any) etc. Locate nearest emergency exit and check to be sure it is functional. Put off all lights in the room, use your phone camera to scan for hidden cameras (note, this does not work in all phones). Ensure panic alarm device is provided in the room. Ensure Front Office and Security intercom contacts are provided. – if possible, get contact of nearby local Police. Know your room number. Never open door to strange or unexpected knocks. Keep room door partially opened during scheduled or emergency housekeeping. Avoid room on clumsy floor or area. Secure your valuables in locked pack e.g., room locker, your luggage, etc. Do not always trust free public network. Avoid sharing confidential information when using it. Maintain situational awareness at all times. Contact external source for assistance when unfolding incident seems out of hand. Hotels promise experience in form of leisure, glamor, excitement and taste. However; lurking within this cosmetics may be security threats lethal enough to cost life. Always exercise some self-help practices some of which have been highlighted on this piece. Wishing you safe and exciting experience in advance of any hotel lodge. ALSO READ: Traveling with kids: Family Travel Tips for Parents

Effects of Climate Change on Human Health

by
Climate Change Significant Effects on Human Health

Climate change is one of the most pressing global challenges of our time, and its impact on human health is increasingly evident. The shifting patterns of weather, rising temperatures, and frequent extreme events all pose direct and indirect threats to human well-being. This blog post explores some of the most significant ways in which climate change is affecting human health.   Heat Stress One of the most direct effects of climate change is the increasing frequency and intensity of heat waves. Rising global temperatures mean that we are more exposed to heat stress, which can lead to serious health problems, particularly for the elderly, children, and those with pre-existing conditions.   The body struggles to maintain its normal temperature, and vital organs like the heart and kidneys may be severely affected. Urban areas, in particular, face the risk of “heat islands,” where temperatures can soar due to concrete structures trapping heat.   Hardship Climate change increases socio-economic hardships, particularly in vulnerable populations. As extreme weather events such as floods, hurricanes, and droughts become more frequent, the economic impact on communities becomes more severe.   Homes, infrastructure, and livelihoods are often destroyed, leading to increased poverty, displacement, and migration.  In turn, these hardships contribute to increased rates of mental health problems, including anxiety and depression.   Loss of Crops Agriculture is one of the sectors most severely affected by climate change, and this has dire consequences for human health. The loss of crops due to changing rainfall patterns, extreme temperatures, and natural disasters. In many parts of the world, especially in developing countries, agriculture is the primary source of income and food.   As crops fail, farmers lose their livelihoods, and the food supply chain is disrupted. This can result in malnutrition, particularly among children and other vulnerable groups. Moreover, the rising cost of food due to scarcity makes it harder for people to access nutritious food, leading to long-term health problems and increased susceptibility to diseases.   Increased Spread of Diseases Climate change also affects human health by facilitating the spread of infectious diseases. Warmer temperatures and altered rainfall patterns expand the habitat range of disease-carrying vectors such as mosquitoes and ticks. This has led to the spread of diseases like malaria, and fever disease into regions that previously had cooler climates and were less affected.   Additionally, extreme weather events such as floods can contaminate water sources, increasing the incidence of waterborne diseases such as cholera and dysentery. The combination of climate change and weakened health infrastructure in many regions makes controlling the spread of diseases more challenging.   Mental Health Impacts The mental health consequences of climate change are often overlooked, but they are becoming increasingly apparent. As people face the loss of homes, livelihoods, and loved ones due to extreme weather events, the psychological toll is immense. Mental health issues are on the rise in communities affected by climate-related disasters. The constant stress of dealing with climate uncertainty, displacement, and loss creates a long-lasting impact on mental health, particularly in children and adolescents. Additionally, the fear of future climate events can cause chronic stress and worry, even in those not directly affected by disasters. Water and Sanitation Issues As temperatures rise and weather patterns shift, access to clean water becomes increasingly difficult. Droughts reduce water availability, while floods can contaminate water supplies with pollutants and pathogens. Lack of access to safe drinking water and proper sanitation leads to a range of health problems.   In many parts of the world, climate-induced water scarcity forces people to rely on unsafe water sources, exacerbating the spread of illness. The problem is serious in developing countries, where water infrastructure may already be inadequate, and the impact of climate change only worsens the situation. Also read:  Climate Change: 10 Major Effects On Human Life

Eight Benefits of Planting Trees in Residential Areas

by
Eight Benefits of Planting Trees in Residential Areas

Planting trees in residential areas offers numerous benefits that go beyond just improving the aesthetic appeal. Trees contribute to healthier environments, reduced energy costs, and overall well-being. Here are eight significant benefits of planting trees in your residential neighbourhoods. 1. Releases Stress-Relieving Hormone – Phytoncides Trees release a chemical called phytoncides, which have been scientifically proven to reduce stress and anxiety levels. Phytoncides are organic compounds emitted by trees, particularly coniferous species, that have a calming effect on us, humans. Studies show that being in the presence of trees and green spaces significantly reduces cortisol levels in the body, helping us feel more relaxed. This is why spending time in parks or tree-filled environments leads to better mental health and a more peaceful state of mind. Ecological Restoration Trees play a critical role in ecological restoration, particularly in urban and residential areas where human activities have led to environmental degradation. By planting trees, we help restore natural ecosystems. They also contribute to maintaining the balance in local ecosystems, which in turn supports cleaner air, and water, and improved soil health. Temperature Reduction One of the more noticeable benefits of trees is their ability to reduce ambient temperatures in residential areas. Through the process of transpiration, trees release moisture into the air, helping to cool their surroundings. In addition, their leaves provide shade, reducing the amount of heat absorbed by buildings and roads. This cooling effect can lower the temperature in residential areas by several degrees. The presence of trees can help reduce the need for air conditioning, leading to energy savings and a more comfortable living environment. Encourages Biodiversity Residential areas with trees are essential havens for biodiversity. Trees provide habitat and food sources for various species, including birds, insects, and small mammals. As a result, they promote greater biodiversity in urban environments, which are typically less hospitable to wildlife. The presence of diverse species enriches local ecosystems and contributes to a more balanced environment. By planting native tree species, you can further enhance biodiversity, supporting the survival of local wildlife and plants. Reduction of Accidents Trees can play a surprising role in reducing accidents in residential areas. By strategically planting trees along roadsides, visibility is enhanced, and natural barriers can be created, preventing pedestrian-vehicle collisions. Additionally, studies show that tree-lined streets tend to encourage drivers to slow down, making your neighbourhoods safer for pedestrians and cyclists. The calming effect of trees can also contribute to reducing road rage, resulting in more careful and attentive driving. 6  Controls Soil Erosion One of the major environmental benefits of planting trees is their ability to control soil erosion. Trees anchor the soil with their roots, preventing it from being washed away during heavy rainfall. This is particularly important in residential areas with sloping landscapes or in regions prone to flooding. By stabilizing the soil, trees help protect residential infrastructure from erosion-related damage, reducing the risk of property loss and preserving the natural landscape. Reduction of Noise Pollution Trees act as natural sound barriers, reducing noise pollution in residential areas. Their leaves and branches absorb, deflect, and block sound waves, making homes in tree-filled neighbourhoods much quieter than those in treeless areas. This benefit is especially valuable for residents living near busy streets or highways. A tree-lined street can reduce noise by up to 50%, creating a more serene and peaceful living environment. This improvement in sound quality can significantly enhance your quality of life, contributing to your overall well-being. Sucks in Carbon Dioxide and Releases Oxygen One of the most well-known benefits of trees is their ability to absorb carbon dioxide (CO2) and release oxygen. This process is essential for maintaining air quality, particularly in urban areas where pollution levels tend to be higher. Trees act as carbon sinks, absorbing CO2 that would otherwise contribute to global warming. In exchange, they release oxygen, which is crucial for human and animal life. By planting trees in residential areas, communities can help mitigate the effects of climate change while improving air quality for all residents. ALSO READ: 7 Health Benefits Of Aforestation

 The Morning That Changed Everything

by
The Morning That Changed Everything

The year was 2009, and it was a morning unlike any other in our household. Mum woke us up early for prayers, but something was different. The usual rhythm of our morning devotion was disrupted, replaced by an urgency that hung thick in the air. In the past, our prayer time was a leisurely affair. My three siblings and I would each take turns singing five worship songs, we would then read a chapter from the Bible, share our interpretations, and pray one after another. Mum always concluded with the overall prayer, first in Igbo, then in English. I often found myself imagining God’s reaction to this bilingual approach. In my childish mind, I pictured Him perplexed by the Igbo prayers, only to nod in understanding when Mum switched to English. I couldn’t help but wonder why she bothered with Igbo at all if she was going to repeat everything in English anyway. But this morning was different. There were no individual songs, no lengthy Bible study, and no extended prayers. Mum rushed through a brief reading and said grace, leaving us all a bit bewildered. As we finished, I watched Mum spring into action. She retrieved the flour she had purchased the day before and began mixing it in a large bowl. Water, baking powder, salt, sugar, and butter followed in quick succession. Her hands worked tirelessly until she winced, complaining of chest pain. Without missing a beat, she called my brothers to take over the mixing. While they worked on the dough, Mum darted outside to gather firewood from the pile near our house – the same pile she arranged for sale. She returned with an armful, setting it down on the verandah with determination etched on her face. I watched in fascination as she started the fire and cleaned the enormous frying pan she had bought from Kasuwa (Market). As she placed it on the iron firewood stand, she explained her plan. Our provision business was struggling, and she needed to diversify to increase our profits. We already sold firewood, recharge cards, soft drinks, and foodstuffs. Now, we were about to add fried buns to our inventory, with the possibility of expanding into other pastries in the future. Mum sent me to fetch the groundnut oil for frying. I made my way into our two-room apartment, navigating through the space we had divided with wooden shelves to create our makeshift shop. The other half of the front room and the main room served as our living and sleeping quarters, perpetually cluttered despite our best efforts to tidy up. We held onto many useless items, hoping to sell them to the Hausa kwolabe (Scrap collectors) for some extra change or exchange them with kparo (thrift clothes collectors) women for new household items. “What’s keeping you in there?” Mum called from outside, snapping me back to the task at hand. I grabbed the bottles of groundnut oil and hurried out to join her. By now, our neighbours were stirring, and a chorus of “Good mornings” and “How una deys?” filled the air. Mum greeted everyone warmly, her enthusiasm infectious. As our street came to life, passersby stopped to inquire about our new venture. Their faces lit up with anticipation, promising to return once the buns were ready. Meanwhile, my siblings prepared for their day – my sister heading off to her job as a café attendant, and my brothers leaving for school. I stayed behind to help Mum with the frying. As the delicious aroma of fresh buns wafted through the air, our first customers appeared – school children on their way to class. Mum served them with a smile, even offering extra buns to those who bought four at once. Once we finished frying, Mum divided the buns into two sections. She carefully arranged one portion in a transparent plastic bucket and instructed me to get ready quickly. My heart sank as I realized what was coming next – I was to go out and sell the buns. The walk to our compound’s shared bathroom felt endless. My mind raced with thoughts of what lay ahead – hawking fried buns around town, a task that already felt overwhelmingly daunting. The weight of responsibility settled heavily on my shoulders, making even the simple act of bathing a challenge. As I stepped out with the bucket of buns balanced precariously on my head, I could feel the stares of familiar faces boring into my skin. I wanted nothing more than to disappear, to sink into the ground and vanish from sight. With each step down the street, I felt smaller and more exposed. Calls of “Hey, you girl!” “Mai buns!” and “Heys!” echoed around me. The shame crawled across my skin as I spotted my friends on their way to school. I couldn’t bring myself to smile or wave back, wishing desperately for this ordeal to end. I knew the only way to return home was to sell everything. So, against every instinct screaming for me to run and hide, I found my voice and began to shout, “Buy sweet buns!” That morning in 2009 marked a turning point in my young life. It was a harsh introduction to the realities of our family’s financial struggles and the lengths we would go to survive. READ ALSO: Scars That Break Us 

Torn Between Love and Letting Go

by
Torn Between Love and Letting Go

It started with CREMATION. A word that Merriam-Webster’s dictionary had featured as the word of the day. Little did I know how this morbid topic would foreshadow the way my life would soon be torn apart. Jenny read about it, googled it, and even dug up a full journal article from a medical science association’s website about cremation. She talked about it for hours. I thought it was crazy, but she found it surprising that people would want such a form of burial and would even decide what should happen to them after death. “Their choice,” she had said. Two weeks later, we were sitting in front of our church’s doctor, holding each other’s hands and listening to his words that confirmed she likely had ovarian cancer. I couldn’t help but think of that word again: “Cremation.” Why had it come up at that point in our lives? Why had Jenny downloaded a medical journal about it and studied it for so long? Why had she told me about it? As we watched the doctor in shock, I kept imagining the cancer cells consuming my wife-to-be and reducing her to a walking corpse, much like the act of cremation. We had come for tests required by our church’s marriage committee: HIV, blood group, genotype, and pregnancy tests. Then they discovered something else that led to another test on her reproductive system, breaking our happy lives and scarring them for good. Jenny thought it would end quickly and she would soon be with God, so she cancelled all our wedding plans and even accepted half the price we had paid for some things because we couldn’t get full refunds. She stopped her master’s program, saying she would write an email to the director of the post-graduate school to tell him she was dying soon. She joined the choir and started forcing herself to sing in tune with others. Then she also started knitting and looking for another lady for me. Cancer and the thought of death reduced her to a shadow, and it broke me daily. I couldn’t do any of the things she was doing. The doctor had asked her to join a closed cancer support group, but they never offered me any support. What happens to the partners of people who are about to lose them to cancer? How should they fight? I watched our prepared future go down the drain, and I couldn’t do anything about it. I was with Jenny through her chemo sessions. I watched her hair fall out gradually until she decided to cut it all off herself. I watched my best friend lose her charm and her smile, and I struggled with the thought of letting go. I couldn’t. Jenny came home one day with a beautiful ring with a big diamond on top and told me it was for her replacement. I should propose to the new lady I would meet after her with the ring. It was her gift to her. Despite the pain I felt, I smiled as I took the ring from her. I couldn’t stop her or chide her for suggesting and doing such things; it was her own way of accepting and even healing. The week before Jenny died, she asked me to wed her in church. It was a Wednesday. Even though I tried to make her understand that I hadn’t paid her bride price or married her traditionally, she insisted I skip all those processes. She wanted to die knowing she had married me at last. I nodded and said I would grant her wish. “One more thing, I want you to bury me with that ring I bought,” she said. I laughed through the tears that gathered in my eyes. “You don’t want me to give it to—” She didn’t let me finish. “I’m already jealous.” “I’m sorry,” I said. I shouldn’t have been making jokes about such a delicate matter. I didn’t grant that wish. I didn’t bury my Jenny with the ring she bought. I wedded her against the many protests from our pastors and parents. I did everything else she asked me to do, but I did not throw that ring into her coffin. READ ALSO: Embracing Love After Life’s Hardest Trials

The Hidden Struggle Against Child Marriage

by
The Hidden Struggle Against Child Marriage

In the heart of Northern Nigeria, a silent battle rages beneath the surface of tradition and expectation. It’s a struggle that often goes unnoticed, fought in the hearts and minds of young girls facing the prospect of childhood marriages. While many succumb to societal pressure, some rare individuals dare to resist, their stories are seldom told. I’ve lived here all my life, and though I’m certain there are more, I’ve personally witnessed only one such instance of defiance. It’s the story of a young girl who dared to say no, challenging the authority of her father, a prominent Mallam, and refusing to marry an older man chosen for her. She was my classmate, Talatu, who was just 12 years old at the time. The suitor in question was over 60, and she felt nothing for him. As punishment for her defiance, her father refused to allow her to marry any of the young men she eventually chose for herself. “You will live here with me till you die!” he once told her—a decree he stubbornly upheld. Talatu grew to be 35 and was still unmarried. Her only “crime” was refusing to marry at such a young age to an older man, and above all, she didn’t want to endure the physical consequences of such a union. She once confided in me about her fears of having an “open and watery vagina,” a euphemism for the physical trauma that can result from intercourse at a young age with an older partner. Her fundamental human rights were denied – the right to love, be loved, and choose whom to marry. “I just wanted to marry someone I love. Why should I marry someone I don’t love? I would kill him within a week,” Talatu told me. I looked into her eyes and knew she was telling the truth, but I also knew Talatu wouldn’t kill anyone. She would more likely file for a divorce if forced into such a marriage. “You were not raised to kill!” I said to her. She laughed and threw her head back. I wondered what I’d said that was so funny, but I realized later that she laughed to hide the tears gathering in her eyes. Her laughter was a mask for her pain and frustration. “I just might kill someone else. I’ll be 36 very soon, and he still won’t let me marry,” she said, her voice tinged with desperation. “You will marry soon,” I heard myself say, trying to revive her hope, though I wasn’t sure if I believed it. She blinked back tears and escorted me out when I stood up to leave. I had gone only a few meters when she called after me. “Maryam, I was talking to you and I missed my prayers.” I smiled and suggested she pray later and ask for forgiveness for missing it. She said nothing and only smiled. I smiled too and left the compound. She never came around to pronouncing my name well; she always called me Maryam instead of Maryann. I had grown just like her, I had married, birthed 3 kids and ran a small business in town. Talatu remained my friend and I still make time to come and see her even though our religion were worlds apart but I didn’t mind and she did not too. _________ I lived in a time when young girls were given away early in marriage to men old enough to be their grandfathers. Some are physically traumatised from their wedding night and left to suffer the consequences without proper care. The ignorance surrounding these practices is astounding. “She is cursed,” they would say, “Why would she fall sick and get a disease from having sex?” How can they expect a 10-year-old to be physically or emotionally prepared to engage in such acts? It is sheer madness to demand conjugal rights from a minor. The physical and psychological damage inflicted by these practices are severe and long-lasting. Talatu stood up against this tradition but at a great cost. She didn’t complete her education, stopped at Primary Three, and was held captive by her feelings in her own house. She was destined to die unmarried because she refused to marry a 60-year-old man. Her story is a poignant reminder of the countless women whose lives are controlled and limited by outdated customs and patriarchal authority. This is the world I live in – a world where tradition often clashes with human rights, where the voices of young women are silenced, and where the cycle of oppression continues. Talatu’s story is not unique, but it points to the resilience of those who dare to challenge the status quo, even when the price is their happiness. READ ALSO: How One Girl Faced Her Family’s Dark Legacy