Pumpkin Bread - Gluten Free

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PUMPKIN FLAX WALNUT BREAD recipe as requested below:


Macros:
Serving Size: 16 Slices
6.2P
17.5F
4.6C

👩🏽‍🍳Ingredients:
1. 300g - Walnuts
2. 80g - Flaxseeds
3. 7 - Whole Eggs
4. 30g - Coconut Oil
5. 130g - Cooked Pumpkin
6. 1 tsp - Baking Powder
7. 1 Tbsp - Cinnamon
8. 1/2 Tbsp - Nutmeg
9. Pumpkin Seeds (Only for the top of the bread)


👩🏽‍🍳Note: this is a savory bread recipe. If you would like it to be sweet add 1/2 - 3/4 Cup of sweetener of your choice. Mix in slowly. Also, as the bread bakes it will lose sweetness so keep that in mind! Okay let’s get back to it. 


👩🏽‍🍳Instructions:
1. Chop the walnuts in a blender until it reaches a flour/meal like consistency.
2. Chop the flaxseeds in a blender until it reaches a flour/meal like consistency.
3. In a large bowl mix all the ingredients 1-8 together with a stand mixer or hand mixer. (It will be like thick cake batter)
4. Prep your bread pan by lining it with parchment paper or foil (I have used both). Then oil the lining well. 
5. Warm the oven at 350°F/ 175°C
6. Pour the mixer in the bread pan and top with the pumpkin seeds. 
7. Bake for 50 mins
8. Remove and let cool for an hour.. yes an hour (if i can do it.. you can too 😝) plus it will cut so much easier... believe me I know lol from experience. 
9. If you decide to make it.. let me know how it turns out 😍 and tag me @thewellnesswolf (via Instagram)

Happy Baking Ya’ll!! :)

Cheers,

Melissa 

Bikini Prep in SOUTH KOREA - IBS Edition

Restarting...

Good Afternoon All,

Today, is a new day to enjoy life and rock out some goals... Lately, I have realized that I was just about to let my main goal this year walk out the door. One of my main goals was to compete in my very first bodybuilding comp in South Korea.., but two months into my prep.. I was diagnosed with IBS and it literally derailed my progress and more... Constant flare ups and paired with old eating habits truly set of a spiral for a while accompanied with at least 12-15 lbs of weight gain. I never felt sorry for myself, but I decided to allow my body to heal and then jump back into prep.... I originally push my comp back to next year, but then I thought to myself... Why would I even fathom giving up on my dream? WHAT THE HELL MELISSA? 

At that point, I stopped myself in my tracks and said... "WE ARE IN IT TO WIN IT" I have to try to achieve my goal.. I don't want to leave Korea feeling like I gave up on myself nor my dream... Therefore, I am officially hardcore deep in prep and ready to sweat and lift my ass off.... There will be bumps in the road, but I will fight to pass everyone of them individually!!!

I plan to share my whole journey here, via Insta, and You tube.... I've never prepped with IBS before.. I am interested in seeing how my body will react to my workout regimen and my meal plane as well.. I am currently following a paleo/low formal diet, but I will also take diet recommendations from my coach. Ultimately, I am going to do what is best for my body.. I am not looking to take any short cuts.. diet pills.. hell no.. I will be all natural throughout this whole process... Just hard work and dedication will get me there indeed.

Also, the first time around.. I became a pretty anti-social individual on prep and I'm going to try to make this a social prep.. because I want to be happy throughout this journey and I don't want to cut off the individuals in my life that I love to spend time with... I guess it's time to find some mad balance indeed!! Time isn't on my side.., but my desire to achieve my goals is truly on my side ...With that said, stay tuned for some background scenes of this prep... I have about 15 weeks to buckle down and destroy prep!

I wish all of you a wonderful and feel free to chase your desires in life because you are hella worth it!!!

Cheers,

Mel XoXo 

 

What is your Motivation?

How do you stay motivated?? Really... How does an individual stay motivated and determined? 🤔
 

First off:

Take the time to appreciate yourself...
You are worth every dream, goal, and desire!
Dare to fail and try again... Within every journey we attempt is where we truly learn about ourselves .


I can't answer this question for everyone, but I can answer it for myself...

I am determined because I have goals that I want to accomplish in my lifetime... I want to show myself that I can push to a new level of mental strength... 

I wake up every morning with different emotions... 😜 Do you think I want to wake up and workout everyday at the crack of dawn... Hell No!! 😂 lol some days, I would love to snuggle up, but I roll out because...
1. I want to be in great health now and in the future.
2. I want to get my body to the competition level to accomplish one of my dreams. 
3. I genuinely love the feeling after a great lift or HIIT cardio session..
4. I want to help people achieve the healthier lifestyle that they might be looking for 👌
5. I love having a full day to work on projects and#live
6. Overall, to be the better version of me that I know I can be. I believe in myself and that belief mentally prepares me to drive and stay motivated 😁


 

FEAR... The four letter word that keeps us from exploring or true desires

Fear -

: to be afraid of (something or someone)

: to expect or worry about (something bad or unpleasant)

: to be afraid and worried

 

 

 

Fear we all have it, but some of us just can’t get past it to truly live out our dreams and desires.

Fear has been riding on my back…to begin this new journey. I was nervous to put all my pennies in one basket…. And what if I fail at something that I truly love and feel I’ve been put on this earth to do…. What do I do then?.. What is the next step? How many of you have asked yourself these questions?

I have learned over time that I tend to take the easy way out, the way that will lead me on a direct path and not the one I truly desire. Now lets fast forward, I have put a stop to that thinking pattern. I feel that with passion, drive, motivation, and some damn good planning you can achieve your future goals. Of course the only way to do this is to put in an amazingly large amount of work. Will it be worth it? Are you worth it? ….. Stop thinking!! you already know the answer… YES YES YES…

Live out your goals, explore your fears to help fuel your passion, step out of the box and learn to reach your true potential.

Ask yourself these three questions:

1.     What is truly holding me back from exploring my true passion?

2.     What can I do to make this dream into a reality?

3.     How can I turn my fear into motivation?

Now fast forward with me….

1.     Believe in yourself

2.     Make a plan for your dream

3.     Take a simple step toward your dream

4.     Find your support system

5.     Put in the work

6.     Smile

7.     You’re doing this for yourself and you are so worth it

8.     Breathe and then smile again

I believe anyone can truly work toward their passion in life. I am so happy that I have changed my mindset and have been able to dive into building my future career. I know that it will not be easy, but I also feel that building a successful career and being able to look back on all the time spent creating this dream will be bitter sweet. To wake up everyday to something you love on a daily basis is worth the effort.

I hope you all find the strength to connect with your true purpose and fully support yourself on making the leaps to make it a reality.

Take today and pick one thing that will challenge you!

Till Next Time! Keep Smiling :)

XoXo

-Melissa (TWW)

Complete Multi-Vitamin

So lets talk about Multi – Vitamins….

Now the majority of us take some form of Multi-vitamin to maintain our levels and balance out any deficiencies.

As we chug down the daily dosage – Do you know exactly what it’s doing? How is your body benefiting from each supplement named on your bottle?

How many of us even take the time to acknowledge what is in our Vitamin bottles? The that fact it says Multi –Vitamin?. .It’s perfect right?.. No need to do any more research…right?. Wrong… We should know what is going in our bodies… Let me tell you that I learned so much from doing this blog… #righttherewithyou

 Read Read Read…

Okay – So The Wellness Wolf is ready to drop some knowledge on you AND myself  :+) 

I currently take: Nature Made – Multi for her

 

We are going to dive into each item on the bottle and truly acknowledge how they are beneficial to the average individual…

Now, I know everyone isn’t using this supplement, but I’m sure the majority of the items listed here will be in your Multi – Vitamin as well..

Are you ready? Do you have Water, Coffee, Tea or a Snack? ….. And we are off…

I will be giving you the main benefits for each listed item.

Side Note: Please remember that I am in no way shape or form a doctor of any kind. Please use supplements at your own risk.

I have acquired this information by studying the following sources at the end of the blog:

Okay, Here we go.....

Vitamin A – Helps maintain the Immune system, good for vision and Skin

Vitamin C – Helps cure the common cold, antioxidant, fights cataracts, lowers blood pressure and protects the body from infections

Vitamin D3 – Helps process your Calcium and Phosphorus intake within your stomach and Increases Calcium in your bloodstream

Vitamin E – Antioxidant, Immune system function and great for hair and skin

Vitamin K – Anti-Inflammatory

Thiamin (Vitamin B1) – Is used for digestive problems, AIDS and helping to boost the immune system and treat Beriberi

Riboflavin (Vitamin B2) – Antioxidant, prevents headaches, breaks down proteins, fats, carbs and helps treat anemia

Niacin – (Vitamin B3) Helps arthritis, reduces cholesterol and is beneficial for Cardiovascular health

Vitamin B6 – Healthy brain function, maintaining nerve functions, helps form red blood cells and helps break down proteins

Folic Acid – Helps to prevent miscarriage, helps memory loss, and helps to prevent colon and cervical cancer

Vitamin B12 – Converts carbs in glucose, healthy regulation for the nervous system, reduces stress, protects against heart disease, helps against cancer, beneficial for healthy hair, skin and nails

Biotin – Beneficial for healthy hair, nails and skin. Supports the digestive tract, metabolism and cells.

Pantothenic Acid (Vitamin B5) – Stress reducer, heart health, healthy hair and nails, Immune system health and Stamina builder

Calcium – Beneficial for strong bones, maintains weight and Possible a cancer fighter

Iron – Muscle function, brain function, and transports oxygen through the body

Iodine – is needed in the body for normal growth and development – Iodine controls the functioning of the thyroid glad.

Magnesium – Helps reduce migraines, lowers blood pressure, treats diabetes and prevents cardiovascular diseases

Zinc – Beneficial for the immune system, fertility, taste, smell, appetite, growth and cell division.

Selenium – Fights against viral and bacterial infections in the immune system, supports thyroid function, antioxidant, it is currently known to help prevent cancer. Healthy eyes and hair and helps absorb Vitamin E

Copper – For copper deficiency, treating anemia, helps heal wounds, osteoporosis and osteoarthritis

Manganese – (Weak bones) Bone development, blood sugar control, wound healing and helping menstrual symptoms

Chromium – Helps the metabolism, reduces food cravings, and helps move blood sugar from the bloodstream into your cells (helps control blood sugar)

Molybdenum – Fights inflammatory diseases, may fight anemia and help break down proteins

 Well there you have it! Here is a simple list of all the benefits from our daily vitamin.

I hope you were able to learn a few things today!

Happy Supplementing!

Thank you for stopping in!!

Much Love,

The Wellness Wolf

XoXo

 

 

 

Full Day of Eating

Well Hello…

Welcome to a day in the world of Melissa. First off, I currently live in South Korea and I am an English teacher. I have been in South Korea for about 16 months and I truly love the country. The food, Culture, Nightlife, and the travel opportunities are brilliant. I teach English to Elementary and Middle school students. Food wise, I don’t really have many breaks during the day which is why I meal prep every weekend.

I have fallen in love with meal prepping because it takes the guessing out of when I will eat next? or What will I eat because I have no time.

So here is a day in the life of Melissa the English Teacher / Health Coach/ Adventurer.

6:00am Roll out of bed.. Why am I up? oh yeah because I love to treat my body right.

6:30am – 8:00am – Gym Time

8:00am – 9:30am – Shower / Breakfast

Breakfast: Today I had an amazing Onion bagel (*insert Drool while I type). I sauteed veggies (Tomatoes, Onions, Bell Peppers and Zucchini w/ a little coffee seasoning from Trader Joes). I toasted half a bagel then placed my sauteed veggies on top… followed by a sunny side up egg.  Yes yes yes… I am currently addicted to eggs lol (Not a bad addiction to have right?) Topped with my all time favorite.. Sriracha

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10:30am – Snack Break

Snack: I had sliced apples with nutmeg on top (My healthy version of a sweet apple pie)

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Now… On to lunch time!

12:30pm Lunch

Lunch: Protein Veggie Bowl – I was on skype with my mom at this point and I couldn’t get to crafty, but I took my pre-sliced veggies and precooked chicken and threw it in a pan with a little olive oil. Wham bam thank you ma’am… My Protein bowl topped with egg whites for the win.

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I start work at 2:00pm and I teach from 3:30pm – 8:30pm with 10 minutes breaks in between which leaves no room for whole meals. Therefore, I bring my nibbles to work with me or I will be a Hangry teacher lol!!! No child needs that

2:30pm Snack

Snack: Egg Whites and Mashed Sweet Potatoes… Let me introduce you to a little secret of mine.. I started adding Nutmeg, Cinnamon and Vanilla extract to my sweet potatoes and WOW what a game changer indeed.. I have a slice of sweet potato pie daily… Winning!!

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6:20pm Dr. You Bar (The all mighty protein bar that I am addicted tooooooo) If you are in South Korea and haven’t tried this bar, you are seriously missing out (OH MY GOSH) It’s chocolate and nutty goodness. This is my crack…

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After I leave work it is on to dinner time!!

Dinner: 

9:00pm Chocolate Peanut Butter Protein Bowl

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I added Almonds, Granola and Banana on top. I was going to come home and have a Chicken Veggie omelet, but my stomach wasn’t feeling so fresh…So I decided to stick with a protein bowl instead.

Well there you have it!! A whole day of eating with me!! I hope you enjoyed yourself…

Cheers,

XoXo

  • The Wellness Wolf

Tired… Weight Plateau…Insanity

Hello Hello…

Why the hell did I get up?

It is currently Thursday 2/28/16 in South Korea and I can honestly say my body is tired!! I have been working out straight for about 9 days with active rest days in between, but my body was not having it this morning.

I rolled out of bed at 7:00am this morning to hit the gym. On the schedule today was a 40 minute round of Insanity. As I started the workout, my body felt sore and overall ready to jump back in bed. I wanted to stop the video after 10 minutes in lol, but I pushed through to the end.

I did not go full force, but I did moderate the exercises to decrease the strain on my body. I feel like even if it was a minimal workout, it is still better than no workout right? and I pushed myself to not give up.

Side note: Tomorrow is definitely REST DAY! :+)

Current weight: 

I currently weigh 138 and I am trying to get down to my second goal weight which is 130. My overall goal weight is around 125. I have hit a weight plateau and let me tell you it is no fun to be at this point, but it happens. Even though the scale has not moved, I have noticed changes in my body structure. Numbers do not always matter hahaha Like age (31 and loving it). Everyone will hit a plateau at some point, but don’t let it discourage you to continue your journey.

When you hit a weight plateau it is best to change up your workouts by Increasing the intensity and changing up your routine in order to trick your body. Also, switching up your diet will help you out of your plateau as well. Just keep on trekking!!

MUST: Remember every journey has it ups and downs, but the individuals that continue will reach their goals. Ladies and gents, It is not a race.. It is ok to take your time. I wish you a beautiful day!!

XoXo

  • The Wellness Wolf