Participation in these exercises is at your own responsibility.

As I’m not there with you in person to guide or assist you, it’s important that you listen closely to your body and take good care of yourself.

If anything feels uncomfortable – if you experience pain, discomfort, or simply don’t feel well – please stop immediately. And if you have any medical conditions or are unsure whether these exercises are suitable for you, it’s best to consult your doctor before getting started.

These exercises are designed to support your wellbeing and relaxation – but they are not a replacement for medical or therapeutic treatment.

Ingredients:

125 g rolled oats
125 g wheat bran
375 ml water
100 g mixed seeds (e.g. sesame, flaxseed, pumpkin seeds)
1 TL salt or onion salt
1 A splash of lemon juice

Instructions:

Mix the oats and wheat bran with about 325 ml of the water. Cover and refrigerate for 1 hour.

If the mixture is too dry afterward, stir in a little more water.

Add the mixed seeds, salt, and lemon juice, and stir to combine.

Line a baking tray with parchment paper and spread the dough evenly.

Bake in a fan-assisted oven at 175°C (350°F) for 20 minutes.

While the bread is still warm, roll it out slightly and cut into 12 slices using a pastry wheel or knife.

Return to the oven and bake for another 45–60 minutes at 150°C (300°F) until thoroughly dry and crispy.

Let it cool completely.

The finished crispbread keeps well in an airtight container and is a great way to always have a supply of healthy, high-fiber bread at home.

Here are a few ideas for treats without refined sugar:

Energy Balls: Walnuts, dates, honey, coconut oil, cocoa powder, shredded coconut, a pinch of salt. Knead all ingredients together and shape into small balls. Keeps for weeks in the fridge. Provides energy – but beware: also calories!

Banana Ice Cream: Freeze ripe banana pieces (peeled), then blend in a high-powered mixer until creamy. Great for curbing cravings.

Frozen Fruit Yogurt Bites: Fill ice cube trays with plain yogurt or a plant-based alternative (soy, coconut, oat), and add a few berries. Freeze and enjoy!

Fruit Layer Dessert: Layer ricotta, cottage cheese, or silken tofu with chopped fruit in a bowl. Garnish with nuts.

Chocolate Almond Cream: Blend 2 bananas, 4 tsp almond butter, 4 tsp honey (or finely chopped dates), ½ cup unsweetened cocoa powder, and the seeds of ½ vanilla pod until smooth. Store in a screw-top jar.

No-Bake Brownies: Blend 1 cup pitted dates, 1 cup walnuts, and ¼ cup cocoa powder to form a dough. Press into a glass or plastic container, spread with the chocolate almond cream (see above), freeze for 30 minutes, then cut into small pieces and enjoy!

Baked Apples: Make a filling from raisins, chopped nuts, and cinnamon. Stuff into cored apples and bake at 180°C (350°F) for 20–30 minutes until the skins start to split.

Note:

These treats are made without refined sugar, but they’re not low in calories. So, the rule here is the same: enjoy in moderation!

Relax and Reclaim: Easing Stress without Cigarettes is a five-part audio program that guides you through effective, easy-to-follow exercises designed to help you stay calm and centered in stressful situations.

Tailored especially for new non-smokers, this program supports you in navigating everyday challenges with greater ease, building inner strength, and embracing your newfound freedom with a sense of lightness.