Well Being

Cultivate self love cause you’re worth it!

Cultivating self love is easier said than done, yet it’s a process and we all have a choice to be patient with ourselves. I’ve been there and still have a long journey to go, but that’s what makes it beautiful, an everlasting opportunity to thrive and grow.

So you may ask yourself, how can I start this self love journey? Well, here’s how as I teach you the necessary steps forward. The takeaway from this is to feel enough, stop your inner critic, be more kind to yourself and be comfortable at receiving compliments, because guess what?! You deserve it, so let’s bloom!


First up is Acceptance. This is so important, as practicing forgiveness and being more kind to yourself will make a difference. We all have a tough time being too hard on ourselves, not feeling like we are meeting up with the expectations we set. Yet the key here is to go gentle with yourself and acknowledge where you are at this moment and the steps you are making. I know it is cliche with the statement that it is a journey and not a destination, but there is truthfulness behind these words and if you start being aware of it’s meaning you will accept who you are more but still keep a glimpse of where you’re headed.

So what happens when you have a hard time to accept? That’s when you need to embrace what you’re feeling instead of pushing them away. Emotions will arise stronger when you resist, so therefore it is crucial to feel what you are feeling without judging. This can be difficult, but here’s a tip, practice meditation. Then you will become more mindful and observant by your thoughts, behavior and body signals.


This leads us to the next step, Awareness. When you become aware, it will enable you to pause and take some breaths. This habit will help you to reset yourself. You will notice when to stop negative thinking by mantra disruption. One example of a powerful mantra is “I am enough”. By saying these words to yourself aloud or within, resistance might show up. But this is when it’s time to work on your self growth journey, and start believing more and more till it feels natural.

One last tip on how to elevate your awareness skills is by practicing body scanning. Sit comfortably, or lie down without distractions. Start by closing your eyes and focus on your breath. Then begin noticing your body by doing a “scan” from your toes all the way to the top of your head? When you’re done, did you become more aware of some feelings or blockages you were not aware of before starting? Journal it or address how you can solve it. Look at you then, already making steps towards your well being journey.


Following up on how to cultivate self love, respect is key. However, that can be challenging when there is a constant external noise by today’s society. Yet, I encourage you to listen to your needs and wants, to be aware of making those a priority. Honor yourself by setting healthy boundaries and evaluate your relationships. What bonds are uplifting, nurturing, energizing versus those who are energy draining and negative which you might need to consider stepping aside from. This can be uncomfortable, but if you really love yourself it will be clear for you where and with whom you want to put your energy towards as you value respect highly. Tip and takeaway is put yourself first!


That makes a great introduction to our last and final step on how to cultivate self love, which is empowerment. Begin praising yourself with positive statements. Remind yourself of your strengths and what works for you. This is empowering as you will see more clearly what makes you great. In addition, practicing affirmations that empowers you also helps, an example to feel inspired by is “I am manifesting everything I deserve.”

Hoping this will spark you up and leave you motivated to take the action steps mentioned above, I wish you a beautiful, enlightening self love journey.

With love & care, Melanie x

Well Being


Make room for more bliss in your life.

Bliss to me means prioritizing wellness and better health to feel awesome & continue kicking ass in whatever I put my mind into.


• Allow myself to rest when I need it

• Eat nutritious, colorful foods

• Sunshine & natural light exposure

• Spend time with uplifting relationships

• Listen to inspiring music

• Be present & mindful

• Slow down to be intentional & aware

Oh and also bring some more Bliss by treating yourself with wellness, sustainable and less waste products by coia store. Like this gorgeous golden spoon you see on the picture below.

I’m happy to be their ambassador as I love that they’re passionate about making products that make you feel good. Which increases the quality of life, and which at the same time takes care of our nature. The products from coia are designed with quality, natural materials and aesthetic completion in focus.

Join in and use my code team20 for a 20% discount, bring it on with the bliss.

Check out their website here:


With love & care, Melanie

Well Being

Stockholm ~ Sweden

The castle

I love the nostalgia when walking past historic buildings and monuments through a city. I’ll tell ya, Stockholm’s old town still got it, with charming streets paving the way with old bricks, walls painted in warm orange and attention to detail of craft work. That made it all so magical. To be truthful, it was hard not to stop taking videos and pictures! There is always something eye catching, which takes your breath away, that makes you curious and excited about what’s next around the corner. You will spot tiny, narrow streets, antique shops and bakeries for a traditional “fika”. The experience was beyond my expectations, a new breath of life fueled me as I made my first touristic visit in Stockholm.

The the eye catching church

As I’m gazing up with awe, these historical monuments leaves me speechless. They remind me that we all share some greatness in us. We only need to take ownership of it and find that drive to show up each day to be our greatest self. That can be as simple as smiling at a stranger, giving thanks, being supportive and loving, living aligned with your purpose and goals so that you unleash your true potential! We are all great, just look back at history and what mankind has been capable of, cause you’re no different. You are significant, you play an important part, remember that.

Feels like being brought back in time!
If you pay attention to details, you’ll stop every second on your way through the old town…
Don’t you want to just step inside by how cute this entrance is presented?!

The city has so much to offer. Look at these classical sailboats at shore, since there is a river running through Stockholm called Söderström. I didn’t get the chance to be out in the waters, but that’s one of the tourist attractions. My recommendation is to go on a boat sightseeing and you will get the chance to see the city from a different view than by land.

So take the trip to visit Stockholm, not easy during these corona times though. But when you do, I hope the magic will spark through you the same way the old town in Stockholm did to me.

With love and care, Melanie x

And stay safe ❤

Well Being

Truegum ~ the revolutionary chewing gum!

Smile cause it’s like ray of sunshine

The world smiles back when you choose “truegum” and here’s why:

  1. It’s plastic free, vegan and biodegradable chewing gum.
  2. Made 100% natural with high quality plant based ingredients that’s good for you and our planet.
  3. Free from sugar and additives, waaay healthier!
  4. Made sustainable and produced in Copenhagen, Denmark.

My 2 favorites are lemon and strong mint because they are so refreshing and leaves you with a good taste and breath!

But go check ‘em out cause they’ve got more amazing flavors in store..
Here’s their website https://truegum.com

Don’t wait to make that difference, the power lies in your choice.

My two favorites!

With love & care, Melanie x


Toppings to your smoothiebowl

So, about toppings… Those options are endless and I love how I can just play with it! A smoothie bowl topped with granola, gojiberries, coconut flakes and bee pollen takes it to another level. From my earlier post, I made this grainfree chocolate granola that gives it a great crunch with the clusters, then the gojiberries as well which are rich in antioxidants. The coconut flakes harmonies the flavor and takes me to the tropics. Then last but not least, the bee pollen, making it look even prettier with more vibrant colors in display! It’s also with lots of health benefits, it says that the ancient swore to it for vitality.

Other toppings I love are dried fruit like cranberries, dates and apricot. For a sweet tooth like me cacao nibs satisfy that need and gives it a great crunch too!

I encourage you to invest on toppings to your smoothie bowl since it will be an investment to your health and well being. In addition, it makes your bowl look so vibrant and pretty! Even though you might not think about it, making it a priority to invest on small things like these, means you care about yourself and that is so important for your own reflection and self esteem.

Where I get my favorite toppings are from organic and sustainable products produced by Helios & Supernature, check them out more here:



With love & care, Melanie x

Well Being

Sunday walks are good for the soul

Rays of sunlight

It’s funny how you appreciate little things in life much more when they are rarely present for a period of time. In this case, the sun. In Norway these days, the sun has been gone for quite a while and days are short ending quick into complete darkness. Therefore, when rays of sunlight strikes your face, shimmers on surfaces and appears in its glory through natural sceneries, it’s beauty is compelling and it captures one’s attention. It’s like a warm embrace, a heartfelt hug, medicine to your soul and you instantly feel happy and complete.

So does Sunday walks to my soul. Walking in solitude and seizing the natural surroundings in silence, is a great way to recharge, renew and be inspired to keep pushing through everyday life.

I love taking pictures as it unfolds my creativity. So here are some beautiful photos I took from my Sunday walk spotting the rays of sunlight in every kind of way.

After a good walk, it’s nice to have a stop at a bakery and enjoy yourself with a warm drink. Oh, and it’s almost impossible to stay away from the pastries, so I do recommend the cardamom bun with a mocca coffee like I did at Åpent Bakeri at Holtet.

In Norway we say, no bad weather only bad clothes. Truth spoken it is really cold now but it helps with a warm jacket, a knitted head ban, scarf and gloves on.
Sunsets are priceless and at this time of the year they are the prettiest

I hope you found inspiration from this and will do the same well being act yourself.

With love & care, Melanie x

Breakfast, Well Being

Smoothie bowl with MCT oil & rice bran

Raspberry flavored

This is the smoothie bowl for healthy skin, hair and nails girls! This one got rice bran powder which exactly helps for that. And let’s not forget the mct oil nourishing your body with healthy fats. Plus, did you know raspberries helps against cramps during your period? Yeah mindblowing and funny at the same time. So make this smoothie bowl for a better well being and as a way to take care of yourself cause your mind, body and soul will thank you for that.

It’s a great recipe to make for breakfast as it’s easy and quick to make. In addition, it’s plant based, vegan, gluten free, dairy free and refined sugar free! It’s purity and vitality in that bowl guys.


• 200g frozen rasberries

• 50 ml plant based milk, either coconut or oat milk

• 1 tsp rice bran powder from https://www.super-nature.no/rice-bran

• 1 tsp mct oil from https://www.midsona.no/cocosa/cocosa-mct-oil-100-ml/

• 1 banana, frozen works best if you want it like ice cream!


1. In a blender mix all ingredients together until smooth.

2. Enjoy your smoothie bowl with delicious toppings like granola, coconut chips, hemp seeds, cacao nibs, goji berries and some fresh berries on top!

With love & care, Melanie x


Açaí smoothie bowl

So delicious!

Even though it’s not summer anymore, I can’t get enough of this smoothie bowl. The richness of flavor, the thickness achieved making it creamy and like ice cream, oh and let’s not forget all the nutrients it got too! Loaded with antioxidants, healthy fat and giving you a vitamin C boost!

What I also love is that you don’t need to spend a lot of money on frozen açaí berries. That you’ll get from only one tsp of “Forever Beautiful” from yoursuper! This super mix blend contains 6 powerful ingredients; açaí, maca, acerola, maqui, blueberries and chia seeds.

Get your 15% discount by using my code MELANIESTOKKE when you purchase at their website https://yoursuper.eu/products/forever-beautiful-mix to have this superfood blend to make this açaí smoothie bowl:)

Let’s get to the recipe, shall we!


• 1 tsp forever beautiful @yoursuper

• 100g frozen blueberries

• 2 frozen bananas

• 100 ml coconut milk


1. Blend all ingredients until smooth.

2. Check out if you need more or less milk according to your preference of thickness.

3. Add your favorite toppings! Mine are almond butter, cacao nibs, here I’ve made grain free granola and coconut chips.


This recipe is vegan, plant based, gluten-free and refined sugar free. A great idea to make for breakfast. I hope you will see the benefits of eating this meal as it will give you glowing skin, boost your immune system with vitamins and antioxidants, and which nourish your wellbeing.

With love and care, Melanie x


Sunday means pancakes

At least from my understanding and point of view;)

And there are so many delicious pancakes to order, here are some of my favorite picks…

Brunch & Cake ~ Barcelona

A super yummy matcha pancake, so good! And first time trying it. I’ve also tried matcha in other pastries, and the flavor is really good.

The gluten-free ricotta pancake with granola!!! Mmm

Flax and Kale ~ Barcelona

I love this restaurant, they have so many other delicious and healthy plates to offer. The atmosphere here is incredible, sitting on the roof top and being surrounded by flowers and plants, made me feel complete. Definitely a place to visit when in Barcelona!

Oh, and in my opinion these two restaurants serves the best and healthier pancakes in town!

What are you waiting for? Go and get your Sunday pancake, you deserve it when the week has finished:)

Well Being


What a beautiful afternoon it was today, felt so nice to sit outside on the balcony and enjoy my lunch and the view! Made myself gluten-free spaghetti with steamed spinach, sun-dried tomatoes on top with a cashew cream sauce! I try to stay away from dairy when I can and finding something to replace it is not easy sometimes. But this creamy cashew sauce was perfect and made me think about carbonara!

It’s super easy to make, just soak first for 2 hours the cashews in water, then add a clove of garlic, some salt and nutritional yeast if you have. Blend it together and “voila” you have yourself your dairy free sauce;)

Hope this inspired you to cook something similar if you ran out on ideas.

Have a lovely weekend everyone!