Well For You

23/11/2021

What is your typical breakfast?

Deets:
20g chia seeds
20g rolled oats
10 g roasted peanuts
10g vegan protein powder
1 teaspoon raw cocoa
1/2 teaspoon cinnamon amd pumpkin spice
1 teaspoon shreded coconut
2 table spoons soy yogurt/skyr
8g cocoa nibs
70g pomegranate

What do you think, for how long would this meal make you full?

17/10/2021

What is your favorite Fall Pottage Choice?

Mine is all about the pumpkin part of the year 😃

For this soup it is needed for 2 servings:

1/2 purple onion
2 pieces of garlic
Pumpkin
100 g dry chickpeas
30 g coconut milk (canned)
20 g pumpkin seeds
For serving:
Fresh dill
Toasted bread/crispbreads

How to?

Soak chickpeas the night before. Dry them well in the morning and place them on baking paper and put them in the oven for about 25-30 minutes or until they become brown and crispy.

Slice the pumpkin and put it on baking paper and in the oven until it becomes very nice and soft, but not burned.

In the meantime, boil 1/4 cup of water with onions, and once it starts to boil, transfer to the blender, add pumpkin and blend until smooth.

Return to the pot, keep steering, add coconut milk and continue to stir until creamy.

Separate it into two bowls, add crispy chickpeas.

Roast the pumpkin seeds in the oven or in the pan with a bit of oil and toss them over.

Serve it with a fresh dill over and with some crispbreads. Enjoy cozy fall time 🙂

16/10/2021

To all of my beautiful ladies who follow me and my lovely clients! We are all beautiful, we just must learn to work the best with what we have!

Deciding to take a step forward is crucial. After they let me guide you and teach you how to be a great performer in everyday life, changing habits, working with what you have, and improving your nutrition, fitness, and overall wellbeing.

Deciding to take a step forward is crucial. After they let me guide you and teach you how to be a great performer in everyday life, changing habits, working with what you have, and improving your nutrition, fitness, and overall wellbeing.
We can do it together!

09/10/2021

Read all you were always questioning about pre/post-workout protein consumption + Free Vegan Protein shake recipe

https://wellforyouonline.com/when-to-drink-a-protein-shake-before-or-after-exercise/

02/10/2021

Sneak Peek from my e Recipe book that will be out soon. For pre-orders, dm me.

Enjoy way delicious meals without guilt and sustain that healthy lifestyle and glow and evoke your full potential with good food.

Extra energy boost balls:
4 dry figs
3 dates
1/2 can of chickpeas
20 g of oats
5 g cocoa powder
5 g carob (gives sweetness with 0 artificial things, read more here: https://wellforyouonline.com/what-is-carob-and-why-to.../)
20 g unsalted roasted peanuts
teaspoon of cinnamon

Put figs and dates in the water to make it softer for 20 minutes. Put all of the ingredients in a food processor and process until you get the structure of the dough and just form the bowl. Put into freezer and ready to eat after an hour. You can keep them in the freezer for up to 1 month.

How did you like it?

09/09/2021

Quick dinner idea:

Salad, Fish, Hummus, 30g nuts: walnuts, almonds, peanuts, pepper

Plus: a bit of grape and apple, just because I like to finish the meal with something sweet :)

Preparation 10 minutes :)

29/08/2021

👩‍🍳 THE ONLY DIET THAT GIVES RESULTS- MEAL PREP 👩‍🍳

Recipe in comment

👩‍🏫 I greet you on this gloomy and rainy Sunday. I have never received fewer emails, it seems to me that the whole world has slowed down by some 50% and that the motivation has subsided.

This is quite correct because I myself spent the whole day in front of the computer, I knew in advance that I had a week with the most obligations ever. And do you know how to act in those days?

When you really don't have time to prepare food, when your priority is a job that has accumulated, children who have to be picked up from kindergarten, or 3 exams that are in 2 days. 🤔

👩‍🍳 The good old MEAL PREP is the solution (or meal preparation 2.3 days in advance). Anyone who enters the process of working on themselves and their health thinking that everything will be honey and milk is naive. There will be good days, but also bad days. Hard days ... When you would throw everything aside, eat the first thing you get in the store and sit on your 4 walls. Sometimes it is.

And that is life. And NO ONE CAN AVOID THAT AND YOU HAVE TO ACCEPT IT.

But what is the essence? 🤔
👩‍🏫 The essence of the process of physical and mental transformation is to reduce the average at the expense of those bad days. And to be more successful in percentage and then you are on a horse. You will progress! You are closer to the goal and the fat did not go to ruin and I did not lose sight of working on your program and you did not give me money for free that will be spent anyway, because money is really ridiculous.

A capable man can always make them, but they do not warm the heart, as it warms the ACHIEVED RESULT! 💪

👩‍🏫 So prepare in advance! Make your schedule for next week! Make a weekly purchase for the weekend! Cook on Sundays for Monday and Tuesday, make quick meals on Wednesdays like (tuna salads, protein bars, and scrambled eggs) and cook on Thursdays for that day and Friday. The weekend is always much easier with time. And that's why I say that MEAL PREP IS THE ONLY DIET THAT SUCCESSFUL! Once a week purchase + 2 days of cooking (a total of 3 hours per week). DO YOU REALLY "DON'T HAVE SO MUCH TIME"?

22/08/2021

The new blog post is up!

OSTEOPOROSIS IN FEMALES AND NUTRITION

A very important topic for us women:

to access the whole article, follow the link below
https://wellforyouonline.com/osteoporosis-in-females-and-nutrition/

́letmód ́letmódváltás ́taokosan ́szségeséletmód

22/08/2021

Do you know what are some of the contributors to osteoporosis?

This is the topic especially important for us women, as the number of the affected women increases.

While there are researches showing a correlation between dairy and meat consumption and osteoporosis, I would not go that drastic. Incorporating organic quality meats 2-3 times per week, and quality cheeses such as goat, feta, or quality aged ones (or cottage, skyr) occasionally, won't make much harm.
All in moderation plus an overall healthy lifestyle and well-established habits are the key.

For the whole article click the link below.

What are some of your favorite plant-based sources of calcium or vitamin D?

These are some of mine: mushrooms, kale, swiss chard, broccoli, bok choy, spinach.

Do you know what are some of the contributors to osteoporosis? This is the topic especially important for us women, as the number of the affected women increases. While there are researches showing a correlation between dairy and meat consumption and osteoporosis, I would not go that drastic. Incorp...

01/08/2021

Best way to start your day? That depends. I love having chia and flax seeds with oats, nuts, and cocoa nibs with fruits in the morning because this breakfast is never too heavy on my digestive system. Some days I choose eggs, some days avocado toast. On my yoga days, I fast and don’t eat until after my practice because yoga is more beneficial when performed on empty stomach. If you are a runner, fasted runs are great as well as you burn the energy stored from the day before and not from your breakfast.
🌿
As you see, when someone asks, what the best breakfast is, the answer is rather complex and for everyone will be very different. What’s your breakfast of choice? Xoxo 🌿💖🌿

01/08/2021

from 🙂

So ladies, what's the next step?
Legs up in the air! 😃

What is your excuse for not having 5 minutes to quickly reset your body's energy?

19/07/2021

Monday Motivation:

What If I tell you do only ONE minute intense morning exercise like jumping jacks to pump up your body, what would be your excuse for not having one minute?

Cardio gets your blood pumping, shuttling oxygen and nutrients to your heart, lungs, brain… you name it. Basically, more exercise = more energy. Morning workouts get the whole day off to a happy, energetic start.

Photo 2: sharing my date night, tip to order balanced eating out:
lean protein from chicken, some carbs from sweet potato (hey, yes, we need carbs, and of course, portion control if you pay attention, but remember! YOU DO NOT HAVE TO RESTRICT!, Feta cheese for protein and fats, and some tapas for additional protein, or just for a soul 😊 Plus greens for extra fiber to keep you satiated 😊

Photo 3: Just to share how cool new Space Jam movie is. Brings so much to my childhood years, still remembering watching its first part. Bugs Bunny and the crew are always a great cast. Just an idea for a free time activity 😊

Happy week Ladies,
Yours Zeljana Molnar – Well For You
xoxo