Melissa Senduk
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  • Articles
    • Health
    • Lifestyle
    • Nutrition
  • Recipes
    • Breakfast
    • Dips
    • Drinks
    • Mains
    • Sweets
    • Salads
    • Snacks
    • Soups
  • Work With Me

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  • Articles
    • Health
    • Lifestyle
    • Nutrition
  • Recipes
    • Breakfast
    • Dips
    • Drinks
    • Mains
    • Sweets
    • Salads
    • Snacks
    • Soups
  • Work With Me
  • healthy habit: body, heart and mind
    Health,  Lifestyle

    Feel Better in 5 Minutes With This Healthy Habit

    How To Create Healthy Habits? Would you believe, if I say there’s a method to make you feel better in only five minutes with a simple healthy habit? The fact is, we are overwhelmed. This applies to the most productive, happiest, smartest, and even healthiest people in the world. As a global society, we’re collectively going through some very hard times. Moreover, it’s really hard right now for most of us to find the time, energy, and tools to keep our mind, body, and heart in check. A lot of health books, Instagram accounts, health bloggers, doctors, and diets can feel overwhelming with their tips and tricks. Besides, they feel…

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  • eat less without hunger
    Health,  Lifestyle

    10 Simple Ways To Eat Less (without feeling hungry!)

    I looove a good hack, especially when it comes to short cuts to health and nutrition. Food is important, but even healthy food can make you gain weight if you eat too much of it. Today’s post is about eating less without noticing! So let’s dive into the topic of hacking your meals so you can eat less without feeling hungry ever! I never recommend any diets or cutting out food groups. Heck, I don’t even advise extreme calorie restrictions and deprivation. Let’s be honest, what’s the point, if you’ll binge on your favorite chocolate cookies after a juice cleanse anyway? However, having said that, I do like simple health hacks…

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    healthy habit: body, heart and mind

    Feel Better in 5 Minutes With This Healthy Habit

  • mindful eating chart
    Health,  Lifestyle

    10 Mindful Eating Exercises

    Mindfulness means the art of bringing your awareness into the present moment. Therefore mindful eating means the art of being present while you eat and drink. Without distractions, judgment, and truly connected with your body, cravings, and fullness. Ideally, you’re slowing your pace and you eat in a relaxed environment. Mindful eating is a not a diet Mindful eating is not a new diet to make you lose weight overnight. There’s no list of forbidden foods and no counting calories involved. Do I hear an amen?! On the contrary, mindful eating is here to stay and it’s doing just one thing: heal your relationship with food. Did you know that…

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  • whole food plant based food
    Health,  Lifestyle

    The Whole Food Plant-Based Beginners Guide

    Eating a whole food plant-based or vegan diet has never been this popular, and that’s for good reasons. For example, to improve your health because you want to lower your cholesterol levels and high blood pressure. Or because you heard that you can lose weight and boost your energy on a plant-based diet. Besides these motivations, you might care about the environment or want to end animal suffering for meat consumption. Likewise, you watched some documentaries on Netflix that made an impact on you, such as Game Changers, Forks over Knives, What the Health or Cowspiracy. If you haven’t watched these, please do so, they are very informative and it…

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    gut health

    Everything You Need To Know About Inflammation, Leaky Gut, Immune System and Allergies

  • gut health
    Health

    Everything You Need To Know About Inflammation, Leaky Gut, Immune System and Allergies

    Today’s post is a long one, so bear with me. Why? Because I’m very passionate and concerned about this topic and I feel that there’s a lot of confusion surrounding our health today and more people need to understand these specific matters better. So I would like to share about the topic of: auto-immune disease allergies immunity inflammation I want to specifically talk about these topics because it’s one that’s coming up more and more. It’s something that really affects everyone. I think the immune system can come across as something unclear and complicated. The immune system is something we can’t see and yet it’s defending us at all times,…

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    10 Signs You Are Gluten Intolerant

  • intermittent fasting
    Health

    What is Intermittent Fasting?

    In-ter-mit-tent fasting. I see it everywhere, Instagram, Youtube, so I thought what is this all about. Right before my holiday to Hong Kong and Taiwan, I started my journey in Intermittent Fasting (IF). After four weeks, four whole weeks,  I can say that I am loving this new way of eating. In the scene, they call it IF. At first, I thought why are you capitalizing the word ‘if’? Only reading IF for a couple more times I realized that it stands for Intermittent Fasting. Like anything else, you need to do your thorough research before trying something new, especially if it has to do with your body. I did…

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  • 10 signs you're gluten intolerant
    Health,  Nutrition

    10 Signs You Are Gluten Intolerant

    More than 55 diseases have been linked to gluten, the protein found in wheat, rye, and barley. It’s estimated that 99% of the people who have either gluten intolerance or celiac disease are never diagnosed. It started when I got a stomach ache every night after dinner as a teenager. The pain was not unbearable, but sufficiently enough to take stomach drops and other forms of medication for gastric problems. The pain continued and after reading all kinds of scary stories online I went to the GP. She could not figure out what I had and sent me to the hospital for a stomach test that had to show whether…

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  • detox is a myth
    Health,  Lifestyle

    You Can’t Detox Your Body. It’s a Myth

    The popularity of the so-called Detox and Cleanses have been steady for a while. From the first time it emerged, it was a hype among the healthy living enthusiasts, including myself. Until today, it’s not yet proven whether all the process one must go through to validly do detox and cleansing really does flushes out all toxins from your body. If done wrong, it can even be a boomerang for your overall health. What is Detox? There are two commonly known styles of detox and cleanses; you’re either fasting (not eating for a period) or making liquids the dominant part of your daily life and just eating fruits and vegetables.…

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  • clean food tips
    Health,  Lifestyle,  Nutrition

    9 Tips Of Clean Eating

    According to American author and activist Michael Pollan: don’t trust nutrition labels with more than five ingredients. Or if you can’t pronounce the ingredients. Eat food, mostly plants, not too much is the philosophy Michael Pollan lives by. This message is what Pollan has preached in the US. His books about healthy eating are number 1 best sellers. Pollan says we don’t have a clue what we are eating today. Nutritionist often contradict each other and health claims are constantly withdrawn. No wonder we, the consumers, are left confused about what is wrong or right to eat. For a long time food experts agreed that it’s important to cut as much as possible…

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  • why diets don't work
    Health,  Nutrition

    Why You Can’t Lose Weight On A Diet

    Your jeans are slightly too tight around your waist and you are already preparing your new year’s resolution. How much your boyfriend says he loves you the way you are. In fact, it’s his favorite thing in the world to do: holding to your muffin top. Still, you want to lose that stubborn extra weight you are carrying. It’s that time of the season again. Diet season it is. You start off right with a positive attitude and encourage yourself to try the ‘apple diet’. When it’s getting tough after one week you quit, this diet simply doesn’t do it for you. So let’s move over to the low carb…

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  • tips for better immune system
    Health,  Lifestyle

    7 Tips For A Better Immune System

    Having a good immune system will prevent you from catching a cold or flu. But the question really is how to get a good immune system? Or better yet how to maintain one? The best remedy would be a ‘staycation’ on a tropical island (hello Bali!) fuzz and stress-free. Unfortunately, this is not the reality for all of us, thus my seven tips to stay healthy and sane 🙂 1. Sex. Lots of it At least one or two times per week sex will boost up your immune system, according to the research of the University of Pennsylvania. People who regularly have sex, have an ideal functioning immune system compare…

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Introduction

Hey there!

Hey there!

I'm Melissa and I help you lose weight without dieting. I'm using my blog to share healthy plant-based recipes and health & wellness tips.

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After watching a few Korean series (drakor 😂) I After watching a few Korean series (drakor 😂) I started to explore Korean cuisine! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I made bibimbap (rice bowl), japchae (stir fry noodles), kimchi (fermented spicy veggies), gimbap (Korean sushi) and this delicious spicy soft tofu stew called Sundubu-jjigae 🤤. (I added rice sticks to it called Tteok)⠀⠀⠀⠀⠀⠀⠀⠀⠀
I discovered that Korean meals are not that complicated at all! It's worth the try and effort!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What is your favorite Korean dish?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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P.S. These are my favorite Korean food bloggers: @maangchi, @the.korean.vegan @seonkyounglongest and I just veganize their recipes 🙌🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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 #mompreneurshealthclub #melissasenduk #healthyliving #koreanfood #veganrecipe #plantbasedrecipes #koreanrecipes #indonesiamakansayur #veganfoodshare #tofurecipes #healthyfood #healthiswealth #holistichealth #foodfreedom #sundubujjigae #healthyeating #dietsehat #mindfuleating #kesehatanwanita #powerofplants #mealplanning #fueledbyplants #wholefoodplantbased #tipskesehatan #healthywoman #masaksehat #foodismedicine #menudietsehat #selflovetips #makansehat
This view never gets old 🌅⠀⠀⠀⠀⠀⠀⠀ This view never gets old 🌅⠀⠀⠀⠀⠀⠀⠀⠀⠀
I can't say it enough, but what a BLESSING & JOY to call Bali home 🥺⠀⠀⠀⠀⠀⠀⠀⠀⠀
We've been living in Indonesia for over 7 years now and I pray we can stay here forever 🙏🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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"Finding happiness may depend on where you live."⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you agree with this statement? Let me know your thoughts in the comments 👇🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#mompreneurshealthclub #melissasenduk #happiness #homeiswheretheheartis #mentalhealth #selflove #selfcare #sunset #gratitude #nature #positivevibes #wellbeing #beachlife #islandlife #balifornia #welovebali #beachwalk #mindfulness #meditate #peace #homesweethome #enjoylife #inspiringquotes #inspire #mindfulliving #manifestation #dreamscometrue #intentionalliving #selflovetips #joyfull
‘Love the Lord your God with all your heart and ‘Love the Lord your God with all your heart and with all your soul and with all your mind.’ This is the first and greatest commandment. And the second is like it: ‘Love your neighbor as yourself.’⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Matthew 22:37-40 NIV⠀⠀⠀⠀⠀⠀⠀⠀⠀
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These 2 commandments are not always easy, but let's try harder this year ❤️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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My reminder for today: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Treat everyone with kindness – not because they are kindhearted, but because I am.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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How are you going to spread love? 👇🏼Tell me below! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#mompreneurshealthclub #melissasenduk #lovegod #loveothers #mentalhealth #selflove #selfcare #godislove #kindness #loveneverfails #positivevibes #wellbeing #selfrespect #spreadlove #bekind #relationships #bibleverse #mindfulness #meditate #peace #keepcalm #motivationalquotes #inspiringquotes #inspire #healthywoman #manifestation #goalsetting #intentionalliving #selflovetips #joyfull
I love a good breakfast! 🥣⠀⠀⠀⠀⠀⠀⠀ I love a good breakfast! 🥣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Most days I'll have an easy green smoothie with kale, pineapple, banana, flax meal blended with water or soy milk. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Other days, when I have a bigger appetite, I'll choose warm oatmeal or overnight oats (eaten cold). ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Oats are high in soluble fiber, which in turn protects your heart! ❤️ here are 2 types of fiber, soluble and insoluble fiber. Soluble fiber attaches to your cholesterol and takes them out of the body, helping to reduce overall cholesterol levels and the risk of heart disease. How cool is that?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Other benefits of oats are that they are very filling, especially in combination with chia seeds. They improve your blood sugar levels, rich in antioxidants (protect your cells against free radicals), and are considered a complex carbohydrate (more nutrients and slower digestion > keep you full longer)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The next time you are out of breakfast ideas, try this simple creamy oatmeal recipe.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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INGREDIENTS:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1/2 banana, mashed⠀⠀⠀⠀⠀⠀⠀⠀⠀
1/2 cup rolled oats⠀⠀⠀⠀⠀⠀⠀⠀⠀
1/2 cup water and 1/2 cup milk of choice (makes 1 cup)⠀⠀⠀⠀⠀⠀⠀⠀⠀
dash of ground cinnamon⠀⠀⠀⠀⠀⠀⠀⠀⠀
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METHOD:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Heat a saucepan on medium-high heat and add the mashed banana, oats, water, milk, and cinnamon to it. Keep stirring while it cooks and let it simmer on low for 5 minutes while you're stirring. Once everything looks creamy and soft, remove from heat and transfer the warm oats to a shallow bowl. Add toppings such as fresh berries, a dollop of nut butter, and the other half of the banana! 🍌⠀⠀⠀⠀⠀⠀⠀⠀⠀
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A nourishing bowl of goodness made in under 10 minutes! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Comment below if you're planning to make this and don't forget to save this post for later ❤️
🕊 My home is my sanctuary 🕊⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I love a clean, organized, tidy environment. It makes me calm, productive and focused (and oh so happy lol 😂). I've been following the minimalism trend for some time and although I don't label myself as a true minimalist -- I definitely am a fan of the concept!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Owning less, intentionally living with only the things you really need, things that support your purpose and life. Such a great lifestyle!⠀⠀⠀⠀⠀⠀⠀⠀⠀
You can start by having a wardrobe detox, give stuff away you don't use, I promise it will be so liberating! Plus you'll bless someone else with it 🙏🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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For this year, I want to become more intentional in my consumption and spend my money (even) wiser. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I want to end with this inspiring quote:⠀⠀⠀⠀⠀⠀⠀⠀⠀
"Use things, not people. Love people, not things."⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Comment a "❤️" if you're with me! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#mompreneurshealthclub #melissasenduk #mindfulness #declutter #minimalism #homedecor #minimalistic #interior #cleanhome #mariekondo #positivevibes #homeenvironment #villasinbali #peaceful #naturalhome #minimalism #intentionalliving #lovepeoplenotthings #clearmind #homedetox #whiteinterior #mentalhealth #declutteryourmind #keepcalm #interiortips #homeanddesign #rattanfurniture #baliliving #balivilla
Just incase you forgot babe. 💫 You’re amazing Just incase you forgot babe. 💫
You’re amazing, strong, smart, flexible, worthy, capable and MORE than enough. ❤️

Tag your BFF who needs this reminder! 🙌🏼

#mompreneurshealthclub #melissasenduk #reminder #youareenough #courage #soultalk #realtalk #yougotthis #mindsetmatters #positivity #youarestrongerthanyouthink #mentalhealth #keepgoing #dontgiveup #motivationquotes #motivasi #brainfood #wellbeing #mindfulness #gratitude #intentional #motivasihidup #newweek #tipskesehatan #healthywoman #strongmind #selflovejourney #selfcare #selflovetips #selflovequotes
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