Healthy Lifestyle: Facts, tips and much more!


Sometimes it’s hard to eat healthily. When you lock eyes on your favourite donut or danish looking at you through the glass shield, it can be hard to fight the urge of that sugary sweet delight. Well, I’m here to tell you, you are not alone. Sophie Samuels, a mother of three, showed us what dishes she makes to keep her family healthy and energized every day. Samuels also shared a few simple tips to pursuing a healthy lifestyle.

” I am a vegetarian. I want my kids and family to eat healthily at all times so I try to cook healthy meals that they would love and others would love as well. Even when we go to a family or friend gathering, I always bring over some veggie burgers, veggie kabobs, a quinoa salad or kale salad. I also switch it up from time to time because you do end up running out of ideas sometimes”.

Samuels started by showing us how to make a spicy pepper omelette with quinoa as the side dish. She states that quinoa is her favourite meal to cook in the morning. “I like making my quinoa salad with lots of veggies in them. It’s my favourite type of meal to make especially for my kids and they love it. I’m confident that your kids will love it too”.

Below is a chart that shows you step by step of how to make her wonderfully cooked quinoa salad as well as the ingredients and preparations for the omelette.

Step 1: Preparations

Step 2: Cook the quinoa

Step 3: Prepare the eggs

Step 4: Make the Omelette

Infographics made by Asha Wedderburn


Second Meal: Veggie Lasagna made with tofu

Ingredients: 5 eggplants, 2 packs of brown mushrooms, freshly grated carrots, 3 zucchinis, 2 blocks of cheese, olive oil, 1 can of hot & spicy tomato sauce, 1 pack of oven-ready lasagna ( or any sauce of your choice).

Seasoning: Parsley, turmeric, ginger powder, paprika, cayenne pepper, black pepper, and basil, ( sprinkle some basil on top of the lasagna when finished baking).

Directions: Slice all the veggies and steam them in the pot then put them aside. Put 1 tablespoon of olive oil in frying pan to cook the tofu. Cook the tofu for 10 minutes. Add the seasoning into the tofu then stir and let it simmer. When the tofu is fully cooked, start layering the tofu and the extra vegetables onto the lasagna strips. After layering everything unto the lasagna, make it cook for 45 minutes- 1 hour.

All finished!

Enjoy your meal!

TIP: Breakfast is the most important meal of the day. Try eating something healthy in the mornings like fruits, cereal, oats, or an avocado sandwich. Also, drink hot beverages in the morning ( tea, hot chocolate, warm milk, soup, porridge, coffee, etc).

I asked Sophie a few questions about maintaining a healthy lifestyle. She states that the first thing everyone should do is to create a daily routine and a schedule to take notes of what to do during different days.

Infographic made by Asha Wedderburn

Question 1: Why is it important to have a daily routine?

“Daily routines are important because it really does help you to be more organized. And if you are a person that is always busy, setting a daily routine and keeping track of your schedule can help to make the day go by smoother since you know what you will be doing according to your schedule and routine. Always stick to something that is easy for you to follow and then later on when you get used to it, change it up and make it better”.

Infographic made by Asha Wedderburn

Question 2: What is your daily routine like?

” I usually get up at 6 am to meditate, wash my face, brush my teeth and eat breakfast. Then around 7 am I go outside to walk for an hour and when I come back, I make breakfast for my children but sometimes they make breakfast on their own. After that, everyone parts and does their own thing until later on in the day. In the afternoon is when we all get busy.

Question 3: In what way does going outside help the body?

“Spending time outdoors is great especially when you go early in the morning. I say that because the air is way much purifying and clean You can just smell the freshness of the air when u go outside early to take walks or a jog or even if you have a dog it’s good to walk them during that time of day. Our lungs need fresh air as well. That is really important “.

Infographic made by Asha Wedderburn

Question 4: What is an easy meal to make for breakfast for people who have busy schedules?

” Just take out something appealing and nutritious from your fridge and bring it with you if you are running late. Sometimes I go with an apple or grapes and yogurt or some orange juice with an avocado sandwich. What I do with that is I toast the bread and smear the avocado on top. I used to mix my avocado with cream cheese and then layer it on top but I wanted to be healthier and make the sandwich just with the avocado alone and it still tastes good both ways”.

Question 5: How can people stay healthy and active while staying at home during COVID-19?

” Well, I know a few things actually. You can play board games because that’s what my kids do sometimes when they get board or they just go outside to the park and play basketball or just walk around the whole neighborhood. I recommend contacting family members just to check up on them once in a while. I usually go outside and sit down on my porch to get fresh air and of course you can also try working out with whatever you have available at home or just do the basics like stretching, jumping jacks, push-ups, squats or even lounges”.

Healthy Juice to make for detoxing the body.

Now it’s time to detox.

Detoxing the body is very important. It flushes all the bad toxins from your body and leaves you feeling energized and healthy. The more we detox our bodies the better the results will be for all of us. clear skin, better eyesight, cleansed internal system, stronger bones?

Oh yes, I’m here for it.

Raw fruit and vegetable juice with no sugar or water added.

Beet and carrot

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Apple and Ginger

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Pineapple and mango

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Watermelon and green apple

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I know it can be hard to keep up with the things we have going on in our daily life. Keeping a healthy lifestyle can help us to reach our goals and it can also be less stressful. Use these tips as a guide to start off your new routine and stick with it until you are comfortable to add a few more things to the list. It’s okay to try something new that’s what life is all about. Take risks, be brave, be adventurous, live great, be happy and most of all be healthy!

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