10 best breakfast recipes to lose weight

Glad I found my Chia pudding, but beware: don’t do what I did. Don’t eat it all day long. It bloats!

Chia pudding

Speaking of overnight breakfasts…chia pudding is phenomenal. I prefer it to overnight oats because it’s grain-free, low-carb and is better for our blood sugar levels. The basic formula is:

  • 3 Tbsp. chia seeds
  • 1 cup non-dairy milk
  • Drizzle maple syrup, to taste
  • Mix-in suggestions: handful blueberries, nuts & seeds, dash of cinnamon and vanilla extract.


  • Mix together chia seeds, non-dairy milk and maple syrup
  • Leave it overnight or for at least 15 minutes in the morning, and you’re good to go!
  • Add toppings

Grain-free pancakes

This recipe requires two ingredients. Yep, just two – eggs and banana. I fancy it up a bit and add a few more, but I leave that up to you. Below is my basic recipe, but you can click here for more inspiration.


  • 1 large banana
  • 4 eggs
  • ½ cup almond meal
  • 1 tsp. vanilla
  • ½ tsp. cinnamon


Blend all of these together (or just the eggs and banana). Pour a few tablespoons of batter onto a greased, low heat skillet. When it bubbles, flip it over. We tend to slather our stack of pancakes with almond butter, berries and coconut flakes. It is to die for.




3 Healing Weeks 2017: Half-price special

3 Week Healing Experience Program:

 Week 1: July 24 – 28, 2017
o detoxification, guided meditations
o organic healthy food
o emotional therapy,
o BEMER and other therapies,
o exercise, yoga, etc.

 Week 2: August 21 – 25, 2017
The second week will be similar, but will take
all the recommendations and ideas for
improvement and go deeper into meditation
and preparation for fasting

 Week 3: September 4 – 8, 2017
o Juice fasting and most of the program
from before (but no food). I have a slow
juicer and there will be special organic
juices to help support the body when

All three weeks would be ideal for a cancer
patient (either before or after any therapy recommended by their doctor) to progressively improve and strengthen
their immune system, eliminate toxins and help
their supplements to reach their destination in
their bodies, aiding the healing process.

My Journey – Barbara Hoi
In October 2015 I was diagnosed with Stage 3
non-Hodgkins lymphoma, and I had only been
given one option: chemotherapy. Lymphoma is
apparently the easiest cancer to eliminate ‘short
term’, but it will always come back – as it’s
incurable. (As said my oncologist). I chose not
to do chemo or any other traditional therapy,
but instead start my own journey to discover
why my body has created this ‘steep learning
curve’ for me.
This year in February I experienced the most lifetransforming
period of my life: ten days of silent
meditation (Vipassana), followed by an equally
profound ten days in Bali, where much of my
healing took place – and I felt a strong calling to
help others with cancer to experience the same
possibilities, learning what I wished someone had
told me & implementing what helped me most.
• A mostly organic, vegetarian diet
• Meditation and a peaceful environment
• Eliminating stress, Harmonisation
• Exercise
• Detoxing of emotions and trauma
• Infrared Sauna detox
• Supplements that remove toxins (in my case
mercury) from the body
• A caring environment and support
• Fasting
• Yoga
• Frequency therapies that help the body’s
immune system to do its job – BERMER
• Therapists are available on request

Contact: Barbara Hoi: 0402 686 327 or email: hoi.barbara1@gmail.com

HOI by the Sea
Cost: $2500 for each 5 day session, but NOW ONLY $1,250
Includes: Accommodation, food, all courses
and in-house therapies (except lymphatic drainage massage, optional)
Location: beautiful beach-front penthouse at
Unit 10/9-13 Hutton Rd. Entrance North, NSW.
50% discount is available – Now only $1250
Contact Barbara Hoi for details:
Phone: 0402 686 327
Email: hoi.barbara1@gmail.com

Quinoa – one of my staple foods

Even though quinoa is technically not a grain, it has been called “chisaya mama,” or “the mother of all grains.” It is considered sacred perhaps because it thrives during a long hot summer and, during drought conditions when other plants weaken, the quinoa harvest doubles. (1) As nature always answers the call, this high-protein food is harvested just before the cold winter months when more protein and fats are needed. (1)

While still considered a low-fat protein source, quinoa is much higher in fat than wheat and other grasses. It has a significant amount of oleic acid, which is a heart-healthy monounsaturated fat found in olive oil and has some (ALA) alpha-linolenic acid, which is a heart-healthy omega-3 fatty acid. Surprisingly, these good fats stay stable or do not become oxidized from cooking, which happens with most other fats. (5)

Researchers believe that this is due to the high levels of antioxidants found in quinoa. It is high in the alpha, beta and gamma forms of vitamin E, polyphenols, and flavonoids like quercetin that lengthen its shelf life while protecting the seed from rancidity when heated. (5)

In addition to being a high-protein grain alternative, perhaps quinoa’s most current claim to fame is its effect on blood sugar. (6) As a low-glycemic food, it exerts little blood sugar stress on the body, but its high fiber content helps to slow the absorption of other sugars from the digestive tract into the bloodstream. (7) In one study, it outperformed 10 other Peruvian grains for its effects on weight and blood sugar. (6)

Interestingly, even though quinoa maintained healthy low blood sugar levels, it provided more satisfaction, satiety and fullness after the meal compared to wheat or rice, according to the Satiating Efficiency Index (SEI). (8) It also has a very high magnesium content that supports healthy blood sugar (9) and healthy blood pressure levels. (9)

As a natural antioxidant, anti-inflammation food that is just loaded with vitamins, minerals, fiber, heart-healthy fats, and a vegetarian “complete protein,” quinoa must be considered as a staple in the diet this fall and winter, as the need for healthy high-protein foods goes up.

Quinoa Cooking Instructions

  1. Do your best to wash away the skin of the quinoa seed as it is a bit bitter. Use a fine strainer.
  2. Add 2 cups of water to 1 cup of quinoa and bring to a boil.
  3. Then cover it, turn the heat to low, and simmer for 15 minutes.
  4. Then, strain the cooked quinoa again through the fine strainer (quinoa holds a lot of water).
  5. Return the strained quinoa to a warm pot and sit without heat for 15 more minutes. This ensures that you get fluffy and light quinoa, rather than wet, clumpy quinoa.

Maca Chocolate Pie

Mouth Watering Maca Cacao Pie a la TTAC:

Prep Time: 20 minutes

Total Time: 3 hours

Author: Charlene Bollinger

Yield: 8 servings

Mouth Watering Maca Cacao Pie


Filling Ingredients:
    • ½ cup raw macadamia nuts (soak 1 hour) OR cashews (soak 2 hours) OR hazelnuts (soak 4 hours), soaked in water
    • ½ cup raw cacao powder OR for a darker chocolate add an additional ¼ cup
    • ½ cup cold pressed coconut oil, liquefied at low temperature on stove top
    • 3 tablespoons or more according to taste of raw honey OR coconut nectar* OR Lakanto**
    • ¼ cup spring or filtered water (only if needed to make a smooth filling)
    • Coconut flakes, raw cacao nibs, and/or nuts for garnish (optional)
    • 1 tablespoon chia seeds
    • 1 tablespoon maca powder***
    • ¼ teaspoon cayenne pepper powder
    • Quality salt to taste, such as pink or sea salt
Crust Ingredients:
  • ¾ cup raw almonds
  • ½ cup buckwheat flour OR ground flaxseed
  • 1 tablespoon cold pressed coconut oil
  • 1 tablespoon raw honey OR coconut nectar*
  • Quality salt to taste, such as pink or sea salt


  1. Rub a small amount of coconut oil on the bottom and sides of a 9-inch glass pie plate.
  2. Add all the crust ingredients into a food processor or blender and process until a loose cookie dough forms or ingredients begin to stick together.
  3. Place dough mixture in the pie plate and press evenly from the center to the sides and about a half to one inch up the sides. Place in the freezer while preparing the filling.
  4. Place filling ingredients and spices in a food processor or blender and process until smooth, adding water slowly if needed. The filling should be the consistency of thick pudding.
  5. Take crust out of freezer and pour filling into the crust.
  6. Spread filling mixture evenly on the crust.
  7. Place pie back in freezer for two to three hours or until firm. Once filling is firm, cover with plastic wrap and keep in the freezer until ready to serve.
  8. Remove from the freezer and garnish with cacao nibs, coconut, or crushed nuts according to taste. You may need to allow pie to sit for 10 minutes or so before cutting.
  9. Cut into slices and serve. Enjoy


*Coconut nectar can be found in some specialty grocery stores and is readily available online. Coconut nectar is exceptionally high in enzymes, nutrient rich, and is low glycemic, so it’s excellent for a sugar substitute.

**Lakanto (Wholesome Sweeteners Brand) is a one to one sugar substitute available at Whole Foods. This is a superior sweetener for ketogenic diets and low glycemic needs.

***Maca (powder) can be obtained at most health food stores.

My daily walk and swim has been redeemed

I never knew that my daily ritual of walking to the beach and swimming in the ocean, summer and winter, had the code name ‘Blue Space’, but I certainly knew that it makes me feel incredibly well, alive and healthy. Having already inspired many others to do the same, here is the article that might ‘tip you over’:

We all know that spending time outdoors is good for you on both a physical and mental level, but the benefits of spending time specifically at the beach have just been revealed.


That incredible feeling of peace and calmness that you experience at the beach is now being referred to as “blue space.” That’s what scientists have dubbed the effect that the combination of soothing smells and sounds of water have on your brain. The blue space is enough to make you feel at ease in a hypnotic sort of way.

When you notice how relaxed you feel at the beach, it’s not just all in your head. Science says that it’s a change in the way your brain reacts to its environment leaving you feeling happy, relaxed and reenergized.

Overall, this blue space effects you in four different ways.

1. Going to the beach reduces stress.


Water is nature’s cure to life’s stressors. It’s full of naturally occurring positive ions that are known for having the ability to make you feel at ease. So whether you jump in for a swim or simply dip your toes in the water, you’re sure to experience a feeling of relaxation. That’s one instant mood booster we could all use from time to time!

2. The beach boosts your creativity.


Feeling like you’re in a creative rut? Well, scientists now believe that the solution to this is the beach. Being in blue space allows you to clear your head and approach problems or projects in a more creative way. Much like meditation, the beach triggers a feeling of calmness that allows you to tune everything else out and reflect on what it is you’ve been needing to focus on.

Feeling like you’re in a creative rut? Well, scientists now believe that the solution to this is the beach. Being in blue space allows you to clear your head and approach problems or projects in a more creative way. Much like meditation, the beach triggers a feeling of calmness that allows you to tune everything else out and reflect on what it is you’ve been needing to focus on.

3. Going to the beach can help reduce feelings of depression.


Much like the effects that the beach has on feelings of stress and creative ruts, the beach also provides some relief to feelings of depression. The hypnotic sound of the waves in combination with the sight and smells of the beach can put you into a meditative space. In turn, you can clear your mind and reflect on life in a safe space away from the chaos of your daily life.

4. Overall, spending time at the beach will change your perspective on life.


And that perspective is going to change for the better! Nature in general has always been a factor in healthy happy lives, but the beach in particular is so good for the soul.

So grab the SPF and pack a picnic, because it’s time to head to the beach!

from: http://shareably.net/visiting-the-beach/?utm_source=Kaz1&utm_medium=facebook&utm_campaign=Kaz1

Recipe of the Week: Strawberry Watermelon Cake

I have allowed myself to change the original recipe to make it a healthier version:


  • 250 gm seedless watermelon, thinly sliced
  • 60 ml (¼ cup) rosewater
  • 4 tablespoons maple syrup
  • 40 gm almond meal
  • 500 gm strawberries (about 2 punnets), halved
  • 10 seedless red grapes, halved
  • 1 tablespoon slivered pistachios (see note)
  • 1 tablespoon dried rose petals (see note)

Almond dacquoise

  • 150 gm almonds, coarsely chopped
  • 150 gm finely chopped dates
  • 5 egg whites
  • 100 g sugar

Rose-scented yoghurt cream

  • 300 ml coconut yoghurt
  • 30 gm raw sugar
  • 2 tablespoons rosewater
  • gelatine powder



For almond dacquoise, preheat oven to 200°C. Process almonds and dates and in a food processor until finely ground. Whisk egg whites in an electric mixer until soft peaks form (3-4 minutes), then gradually add caster sugar and whisk until stiff peaks form (1-2 minutes). Gently fold through almond mixture, spread on a 30cm x 40cm oven tray lined with baking paper and bake until golden (10-15 minutes). Set aside to cool on tray, then cut in half lengthways.

Arrange watermelon slices in a single layer on a wire rack. Sprinkle with 20ml rosewater and maple syrup. Stand to macerate (30 minutes), then pat dry with absorbent paper.

Meanwhile, whisk coconut yoghurt and sugar in an electric mixer, gradually add rosewater and gelatine and refrigerate to thicken.

Spread one-third of rose yoghurt cream evenly over one half of dacquoise, scatter with half the almond meal, then top with watermelon, trimming to fill any gaps. Scatter over remaining almond meal, spread over half remaining cream. Top with remaining dacquoise, spread over remaining y-cream and refrigerate until firm (1-2 hours).

Combine strawberries, remaining rosewater and remaining maple syrup in a bowl, toss to combine and set aside to macerate (15 minutes). Carefully arrange on top of cake, gently pushing into cream. Trim edges of cake, scatter over grapes, pistachios and petals, and serve.

For the ‘true and original version, go to: http://kitchen.nine.com.au/2016/05/16/13/22/strawberry-and-watermelon-cake#uq5ILxpxEOgzyJ9Z.99

The Essence of Health

I have found Dr. Craig Hassed’s recommendations from his book with the same title practical and useful. Dr. Hassed often presents at Gowler’s retreat and specializes not only in cancer treatment, but in promoting the Seven Pillars of Wellbeing for  anyone:

ducation: The importance of understanding an illness, the prognosis, treatments and side-effects, as well as self-help strategies. It is just as important to educate yourself in how to change your mindset and behaviors. 

tress Management: means to be able to change our emotional and mental state, to include mindfulness and meditation into our ways of life and remove emotional blocks.

pirituality: gives meaning to our lives. Any form of spirituality that impacts us in a positive way has a major effect on our mental and emotional health and helps us to deal with potentially serious or life-threatening illness. 

xercise: Regular exercise and physical activity has a major effect on our physical and mental health, can treat and prevent illness.

utrition: Healthy, non-processed, natural foods have far reaching effects on treating or preventing disease in our body and mind.

onnectedness: Relationships and connection to family and friends have subtle and obvious effects on our wellbeing at every level. They also impact our ability to implement healthy choices in our lives.

nvironment: is more than the air we breathe and the water we drink. Apart from a healthy physical and clean environment we thrive on a healthy emotional and social environment.