Health and Wellness Fridays: Oranges

Hello and welcome back to Health and Wellness Fridays!  Today we are going to be squeezing some of the goodness out of the fruit most of us know as an orange.

Oranges originated thousands of years ago in Asia. Today, oranges can be found in various parts of the world.  Some of the largest commercial producers of oranges include the Brazil, United States, China, India, and Mexico.

Oranges are round, pulpy flesh fruits that are orange in colour.   Oranges are rich in vitamin C.  They are also a very good source of dietary fiber. Oranges also provide a good source of vitamin B1, pantothenic acid, folate, vitamin A, calcium, copper and potassium.

There are many different varieties of oranges.  They are however, classified into basically three categories:

  1. Sweet orange or (citrus sinensis) – some popular varieties include: Valencia, Navel,  Jaffa and Blood oranges.
  2. Bitter orange or (citrus aurantium)– some well-known varieties include: Bouquet de Fleurs, Chinotto, and Seville.
  3. Mandarin orange or (citrus reticulata) – have a more flattened look. Some popular varieties are known as tangerines and include: Clementine, Honey and Satsuma.

Oranges are more than just a tasty snack.  They do more for us than just provide vitamins and minerals.  Some researchers have highlighted some other potential health and beauty benefits of using oranges.  Let’s take a look.

Some potential health and beauty benefits include:
  1. Antioxidant protection
  2. Immune support
  3. Lower blood pressure
  4. Fight cancer – prostate cancer, stomach cancer, lung cancer  and even colon cancer
  5. Prevent kidney stones
  6. Lower cholesterol
  7. Protect against cardiovascular disease
  8. Prevent ulcers
  9. Reduce the risk of Rheumatoid Arthritis
  10. Aid in digestion
  11. Prevent diabetes
  12. Brain development
  13. Aid in weight loss
  14. Fight viral infections
  15. Support bone and teeth health
  16. Improve vision
  17. Mild Aphrodisiac
  18. Improve blood circulation
  19. Reduce bad breath
  20. Maintain elasticity and strengthen arteries
  21. Reduce chronic inflammation
  22. Rejuvenate the skin
  23. Treatment of acne
  24. Remove blackheads
  25. Treatment of dark spots and blemishes
  26. Skin whitening properties
  27. Anti-aging benefits
  28. Good hair conditioner
  29. Stimulate hair growth
  30. Treat dandruff

Some possible health risk include:

  1. Beta-blockers, a type of medication most commonly prescribed for heart disease, can cause potassium levels to increase in the blood. Oranges are high in potassium and should be consumed in moderation when taking beta-blockers.
  2. Consuming too much potassium can be harmful for those whose kidneys are not fully functional. If your kidneys are unable to remove excess potassium from the blood, it could be fatal.
  3. Those with gastro-esophageal reflux disease (GERD) may experience an increase in symptoms such as heartburn and regurgitation when consuming highly acidic foods such as citrus fruit, however individual reactions vary.
  4. Excessive consumption of the juice can cause tooth decay or wear away tooth enamel due to its sugar and acidic content.

How to use oranges?

  1. Insecticide sprays are widely applied over most crops and orange crops are no exception unless they are organically grown. Therefore, it is recommended to wash the fruits in cold running water before use.
  2. Always juice them when they are at room temperature as they will produce more juice when warm.
  3. Rolling the orange under the palm of your hand on a flat surface will also help to extract more juice.
  4. If your require orange zest for your skin or a recipe, try to use organically grown oranges since most conventionally grown fruits will have pesticide residues on their skin and may be artificially coloured.

In closing, the potential benefits to be derived from oranges are amazing. However, I recommend using it in moderation rather than in isolation.  Remember, it is our overall diet and eating patterns that will help us prevent disease and achieve optimal health.  Cheers!

Thanks for stopping by. Have a great weekend! 🙂



Growing Self Blogger Award

Today I am honoured and humbled to be nominated for this new award called the “Growing Self Blogger Award”.  This award was created by the amazing and talented Roda from Growing Self.

What is The Growing Self Blogger Award?

“The Growing Self Blogger Award has been created to acknowledge and celebrate amazing individuals, in the blogging community, who are persevering through life’s challenges not only to GROW as individuals,  but to reach out and help others GROW as well.” ~Roda

How Does It Work:

  • Put the award logo/image on your blog
  • List the rules
  • Thank the individual that nominated you and provide a link to their blog
  • Describe the award and mention the creator: Roda  –
  • Nominate up to 5 blogs.  Remember, the purpose of this award is to specifically celebrate those individuals that make a difference in the lives of others.
  • Give 1 reason why you nominated each individual.
  • Notify your nominees by commenting on their blog

I am honoured to nominate the following five bloggers:

  1. Growing Self
  2. Cheila
  3. Doni W
  4. Mbalenhle
  5. havau22

I nominated you because….

Growing Self –  you inspire me with your words and pictures to “be still” and appreciate the beauty that is not only around me but within me. I love the way you see the world through you camera lens and appreciate that I get to experience a little of it with you. Thank you.

Cheila – the beauty about you is that you inspire me without even trying. 🙂 You inspire and motivate me to get things done. Thank you for that.  Over the past few months, I have seen tremendous growth both in you as a blogger and your blog.  As you continue to navigate through the challenges that come know that we are here to support and encourage you.

Doni W– you seek to motivate and inspire. Your unique blogging style brings your topics to life and I appreciate that.  Thank you for being who you are and sharing your insight.

Mbalenhle – you comes across to me as a down-to- earth young woman that speaks her mind.   You share your thoughts about various life issues and always leave readers with things to think about. I enjoy your ‘tell it like it is’ approach.   You encourage me to keep it real.  Thank you.

havau22 – I have come across various posts from you that force me to look within myself and ask some tough questions and even take corrective action where necessary.  I am a grateful for that.  Thank you.

I understand that not everyone chooses to be a part of the award nomination process.  By nominating the above blogs, I am able to show my appreciation and thanks for all  that you do. If you choose to take part, that is fantastic! If not, no worries! Just keep writing…

Thanks again, Roda!

I Refuse

Hi guys, I could not turn in for the night without getting this poem out of my head. Hope you like it!

I refuse to be still

As you seek power over my will

I refuse to be quiet when there’s so much to say

Can’t stay silent another day

I refuse to be the victim

So that kind of thinking

I’m definitely changing

I refuse to do nothing

When I know I can do something

I refuse to accept mediocrity

As this limits who I can truly be

I refuse to let you steal my joy

Playing with it like some sort of toy

I refuse to give your negative words meaning

It’s my happiness you’re intent on stealing

I refuse to believe the lies you’ve told

In an effort to corrupt my soul

I refuse to be anyone but me

Because even in my imperfection

My life still has direction

So long as I have purpose

I will continue to focus

So you do you

And I’ll do me

In the end

I will still be free.


Thanks for stopping by. 🙂

The Versatile Blogger Award #3

The amazing Roda nominated me for the Versatile Blogger Award!  Although this is the third time I have been nominated for this award it means so much to me when my fellow bloggers take time to acknowledge and show their appreciation for the contributions I make.  Thank you Roda!  🙂 You all need to visit her blog Growing Self to be inspired and captivated by her wonderful adventures and beautiful pictures.

What is the Versatile Blogger Award?
Bloggers nominate other bloggers who they believe deserve recognition for their high quality standard of writing, uniqueness of content, passion and love displayed throughout the site and to top it off, amazing photos!

Rules of the Versatile Blogger Award:

  • Thank the blogger who nominated you and share their link.
  • Nominate up to 10 bloggers for the award and provide links to their blogs. Also, inform them about the nomination.
  • Reveal 7 facts about yourself that your readers may not know.

7 Fun Facts About Cherylene

  1. I don’t wear stiletto heel shoes. My back is aching just thinking about it.  I admire women who do.
  2. I can only drive automatic vehicles.  Manual vehicles seem a bit complicated. I’m afraid I would mash them up.
  3. I love animals but I like to admire them from a distance. My visits to the zoo are few and far in between because of all the ‘interesting’ and overwhelming odours that often greet me. 🙁
  4. My favourite colour is blue.
  5. I did a Royal Caribbean cruise some years ago and it was one of the best trips of my life.  I look forward to doing another cruise one day soon.
  6. I love staying in all-inclusive resorts.
  7. I love to cook but I love to eat more.

My nominees for this award are:

I understand that not everyone chooses to be a part of the award nomination process. By nominating the following blogs, I am able to show my thanks and appreciation for the contributions they make. If you choose to take part, that is fantastic! If not, just keep doing what you do.

Thanks again, Roda! 🙂

Life Challenges

Daily Post Prompt: Catapult

Sometimes in life when the challenges come

We miss the lessons because we feel overrun

What is the point of all this?

Shouldn’t this life be full of bliss?

What lesson exactly, did I miss?

What’s the point of some of this misery and pain?

Are they meant to drive me insane?

Just when we feel like giving up

Just when we wished the world would stop

Just when we’ve said, “enough is enough”

In come our blessings to catapult us up

Up, above and out of the strife

Up and into a better life

All we had to do was endure

All we had to do was explore

Digging deep into our core

Soon to discover we are so much more.


Deep Breath

Today was a busy day

There isn’t much I have to say

Missed some blogs along the way


Left and right only work in sight

I kept pushing through with all my might

Thankfully, I won the fight


But now my muscles are sore

They just can’t take anymore

So I take a deep breath


To soothe my mind

A deep breath to slow the time

A deep breath to relax and unwind

Looking forward to seeing you all next time.

Have a good night! Thanks for stopping by.



Image Credit:

Can you feel the tightness in your chest?

It’s so intense it won’t let you rest

The hurt, the pain, the guilt and shame

Enough to drive anyone in insane


You’ve been through a lot

Most of your life a melting pot

With different contributors along the way

You believed most of what they had to say

And now your happiness seems to just fade away


Today is a new day and you’ll listen to what I have to say

This type of existence is diminishing your significance

That self-defeating attitude is drying up your gratitude

Blindly you from the truths you seek

That deep down you are FAR from weak


Sure things have been rough

But you have survived them

Because you are TOUGH

It’s time for you to transition

So break free from this self-imposed prison


With this new-found clarity

May you finally have prosperity

Happiness was never an illusion

You just lost sight of it in the confusion

So is today your breakthrough?

We won’t know until you walk through.

By: Cherylene Nicholas


Hope you are having a great day! Thanks for stopping by. 🙂