The

HEART DEFENSE
SMOOTHIES & DESSERTS
COOKBOOK

Amazingly Delicious & Healthy

Recipes to Improve Your Heart
Health

1
Copyright ©️ Theresa Riley, 2024

All rights reserved. No part of this

publication may be reproduced, distributed,
or transmitted in any form or by any means,
including photocopying, recording or other
electronic or mechanical methods, without
the prior written permission of the publisher,
except in the case of brief quotations
embodied in critical reviews and certain
other noncommercial uses permitted by
copyright law.

Disclaimer

The intention of this book is to complement

a person's current treatment plan. The
author recognizes a qualified physician or
health care professional should be
consulted regarding your specific complaint.
The author does not recommend
self-diagnosis or treatment.
The author specifically disclaim any and all
liability occuring directly or indirectly from
the application of any information contained
in this book.

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Scan this code to visit the Amazon
Author Central Page of the author and
explore the entire series.

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Introduction

PART 1

Heart-healthy Desserts Recipes

Heart-healthy Smoothies Recipes

PART 2

50+ Salt-free Seasoning Spice Blends

Try these flavorful pairings for:

Poultry
Pork
Beef
Desserts
Salads

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Breads
Lamb
Vegetables
Green Beans, Corn, and Peas
Squash And Sweet Potatoes
Beans
Beets
Spinach
Greens
Tomatoes

Preparation and Preservation Tips for

Homemade Seasoning Blends

PART 3
Action Plan
30-day Stress & High Blood Pressure Buster
Challenge

Conclusion
About This Book

5
 Introduction

N the realm of heart health, dessert

often carries a bittersweet reputation.
We yearn for the sweet indulgence, the
joyful celebration that comes with
savoring a decadent treat. Yet, we are
wary of the potential consequences it
may have on our cardiovascular
well-being. We understand the
deep-rooted connection between food
and emotions and how a simple treat can
evoke memories, soothe the soul, and
uplift our spirits. It is within this
understanding that we have carefully
crafted a collection of desserts and
smoothies that nourish your heart.

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Every recipe in this cookbook is
thoughtfully designed to satisfy your
cravings while harnessing the healing
power of heart-healthy ingredients.

Indulging in a dessert or savoring a

luscious smoothie should never come at
the expense of your heart health. That's
why we've sought out the finest
ingredients with heart-protective
properties, such as antioxidant-rich
berries, heart-healthy nuts, fiber-packed
whole grains, and natural sweeteners
that minimize the impact on blood sugar
levels.

Ready to make a wonderful meal but

want to keep it heart-healthy? That's
when sodium-free seasonings come in
handy. So there you have it: a tempting
selection of sodium-free seasonings to
improve any meal, including meats,

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desserts, breads, salads, cereals, veggies,
and more! With these delectable blends,
you'll never have to compromise taste
for health again.

This 30-day stress and high blood

pressure buster challenge, you help you:

➢ Achieve a healthier blood pressure

and stress levels.

➢ Take deeper, fuller breaths.

➢ Enjoy smoother digestion and better

nutrient absorption.

➢ Improve the quality of your sleep.

You'll be on your way to feeling like the

best version of yourself. May this book

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because your guide on the journey to a
happier, healthier you!

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11
Heart-healthy Desserts

Chocolate Walnut Brownies

Serves 16
Total time: 30m

Ingredients

½ cup skim milk

2 egg whites
½ cup unsweetened cocoa powder
1/3 cup. wheat germ
¼cup soft non-hydrogenated
margarine(melted)

1 can (540 ml) white kidney

beans(drained & rinsed)
2/3 cup packed brown sugar
1 tbsp vanilla
½ cup whole-wheat flour
1 tsp baking powder
1/3 cup chopped toasted walnuts

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Instructions

In a food processor, blend the beans to a

course texture.
Add the sugar, milk, egg whites,
margarine, and vanilla. Continue
blending until a smooth consistency is
achieved, pausing to scrape the sides of
the processor as necessary.

Next, in a large mixing bowl, combine

the flour, cocoa, wheat germ, and baking
powder, using a whisk to blend
thoroughly.

Add the bean mixture to the dry

ingredients and stir in the walnuts until
evenly distributed.

Pour the batter into a square 8-inch (1.5

L) baking dish lined with parchment
paper and smooth out the top.

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Place the dish into an oven preheated to
350F (180C) and bake for approximately
22 minutes, or until a cake tester comes
out clean when inserted into the center
of the cake. Remove the dish from the
oven and allow it to cool on a wire rack.
Serve and enjoy!

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Pan Fried Dates With Cardamom Yogurt

Serves 6
Total time: 7m

Ingredients

1 cup Plain Greek yogurt

3/4 tsp Ground cardamom or
cinnamon
1 tbsp Canola oil
12 Medjool dates (pitted)

Optional
1/4 cup Chopped pistachios

Instructions

Prepare the yogurt and cardamom

mixture by whisking them together in a

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compact bowl. Ensure that it's entirely
mixed, cover it, and store it in the
refrigerator until needed.

Heat some oil in a small nonstick skillet

over medium heat. Carefully add the
dates and fry them for about two
minutes. Continuously turn them over
until they get a golden effect.

Take 6 dessert plates and divide the

yogurt mixture equally among them.
Afterwards, top each plated yogurt
serving with two dates, add pistachios
for flavor. Serve and enjoy!

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No Bake Peanut Butter Granola Bars
Serves 24
Total time:25m

Ingredients

2 cups granola cereal (low-fat)

1/2 cup creamy natural peanut butter
1 tbsp canola oil
1 cup quick-cooking oats,uncooked
2 tbsp chopped almonds
1/4 cup dried cranberries
1/2 cup honey
1 tsp vanilla extract
1 ¼ cups crispy brown rice cereal

Instructions

Combine rice cereal, granola cereal,

almonds, oats and dried cranberries in a
large bowl; put aside.

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Honey, peanut butter, canola oil, and
vanilla are heated in a small saucepan
over low heat for 5 minutes, or until well
combined.

Pour peanut butter mixture over cereal

mixture. Stir until evenly covered.
Put ingredients in a 9 x 13-inch (22 x
33-cm) pan that has been gently oiled.

Cover the pan and let it chill fully in the

fridge for at least an hour.
Cut into 24 bars. Serve and enjoy!

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Berry Lemon Cheesecake
Makes 6 to 8 Servings.

Ingredients

Cheesecake Crust:

3 tbsp finely ground blanched

almonds
1½ cups ground rolled oats
¼ cup extra virgin olive oil
1 tsp ground cinnamon

Cheesecake Filling:

3 tbsp plain low-fat yogurt

3 tbsp cornstarch
2 tbsp honey
16 ounces ricotta part-skim cheese
2 lemons juiced and grated zest
1 egg white beaten
½ tsp. almond extract

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1 tsp. vanilla extract

Cheesecake Topping:
2 cups fresh blueberries

Garnish
Mint leaves

Instructions

Preheat the oven to 325 degrees

Fahrenheit. Blend the oats until it's
finely grounded. Combine the almonds,
oil, and cinnamon in a mixing bowl.
With wax paper on the bottom, lightly
oil a 9-inch spring-form pan or cake pan.
Bake for 15 minutes, or until the mixture
is light golden, on the bottom of the pan.

Incorporate all of the filling's items in a

blender. Pour over the crumb crust and

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bake for 35-40 minutes, or until smooth.
Allow to cool in the pan.

Top with blueberries. Serve and enjoy!

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Blueberry Pie

Crust:

1½ cups flour
½ cup olive oil
2 tbsp. rice milk

Crust
Sift flour in a pie pan-9". Whisk together
the oil and milk with a fork, then pour
over the flour mixture. Mix with a fork
and press onto a pie pan.
For a full pie crust, bake at 375°F for
45-50 minutes.

Filling
½ (6oz.) can grape juice concentrate
frozen & unsweetened

4-5 tbsp. cornstarch

5 cups blueberries

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Instructions

Mix the juice and cornstarch. Cook until

it has thickened. Add the blueberries
and cook on low until they are halfway
cooked. Transfer to an unbaked pie shell.

Cover with top crust or crumb topping.

Bake for 45 minutes at 375-400 degrees.

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Cinnamon Oat Bar

Makes 9 servings

Ingredients

½ cup honey or maple syrup

1 tsp. vanilla
¼ cup rolled oats
1 tbsp. cinnamon
1 ½ cups cooked chickpeas
½ cup almond butter
¼ tsp. baking powder
¼ tsp. baking soda
¼ cup chopped walnuts

Instructions

Preheat the oven to 350 degrees

Fahrenheit. Brush the interior of an 8"x
8" baking dish with grapeseed oil dust
gently with crushed oat powder. In

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a medium mixing bowl, combine cooked
chickpeas, almond butter, honey or
maple syrup, and vanilla extract.
Combine rolled oats, cinnamon, baking
powder and baking soda in a small to
medium mixing bowl.

Mix chickpea mixture with dry

ingredients. Smooth into a prepared
baking dish with a spatula. To finish,
top with chopped walnuts. Bake for 30
minutes, or until the top is light golden
and firm. Allow to cool completely
before slicing. Serve and enjoy!

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No-Sugar Apple Pie

Crust Ingredients:

1/2 cup olive oil

1 1/2 cup flour
2 tbsp. rice milk

Instructions
To prepare the crust, sift the flour into a
9-inch pie plate. Then, mix the oil and
rice milk in a separate bowl, before
pouring it over the flour mixture. Use a
fork to combine the ingredients until the
dough sticks together. Finally, press the
mixture into the pie plate and bake it in
an oven set to 375-400 degrees for 45-50
minutes.

Filling

5 large sweet apples, peeled and

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 sliced
1 can (12oz.) apple juice concentrate,
frozen (unsweetened)
1 tsp. cinnamon
3 tbsp. cornstarch

Instructions

Combine juice, cornstarch, and

cinnamon. Cook until the sauce has
thickened. Cook on low until the apples
are half done. Cover with top crust or
crumb topping if using an unbaked pie
shell. Bake for 45 minutes at 375°F.

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Salmon Cakes

Ingredients

2-3 tbsp. ground flax seed

½ ripe fresh avocado (pitted,
peeled, mashed)
½ cup onion finely minced
15 oz. Alaskan salmon, skinless
diced into ¼ inch pieces
(wild caught)
1 finely chopped yellow
bell pepper
1-2 cloves garlic
¼ cup grape seed oil
black pepper, to taste

Instructions

To begin making the salmon cakes, first

preheat your oven to 350°F. In a mixing
bowl, combine the salmon, bell pepper,

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onion, garlic, flax seed meal, and pepper.

Then, mash the avocado in the mixture

to help the patties stick together. Use a
measuring cup or large spoon to scoop
out about ¼ cup of the salmon cake
mixture, and place the mixture onto a
cookie sheet lined with parchment
paper.

Push down on the mixture to form cake

patties. The salmon cakes should be
topped with grape seed oil and baked for
20 minutes. Then, for approximately 5
minutes, turn on the broiler to brown the
top sides. When the salmon cakes are
done, serve them with a lemon-herb
sauce and, if you want, top them with
basil and lemon slices. Enjoy!

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Lemon-Herb Dressing

Ingredients

1 tsp. grated lemon zest

2 tbsp. chopped fresh parsley
1 tbsp. chopped chives
¾ cup non-fat plain yogurt
¼ cup extra-virgin olive oil
1 tbsp. fresh lemon juice

Instructions

First use a food processor to blend

together the parsley, chives, and lemon
zest until they are finely chopped. Then,
while the processor is running, slowly
pour in the olive oil and lemon juice
through the feed tube and continue
pulsing. Next, add the yogurt and
process for about a minute until the

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mixture is smooth. Transfer the dressing
to a small bowl.
Leave it in the refrigerator for at least an
hour.

No Bake Peanut Butter Chocolate Oat

Bites
Prep time: 15 mins

Ingredients

1/2 cup natural crunchy peanut

butter
1/2 tsp. vanilla
1/4 cup mini chocolate chips
2 tbsp. ground flaxseed
1 cup oats
3/4 cup ground walnuts
1/4 cup honey

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Instructions

Start by lining a baking sheet with wax

paper. In a mixing bowl, combine all the
ingredients and stir until
well-incorporated. Then, use your hands
to form the mixture into small, one-inch
balls and place them on the prepared
baking sheet. Next, refrigerate the balls
for at least an hour, which helps to set
their shape. When set, take them out.
Serve and enjoy!

Peanut Butter Banana Protein Baked

Oatmeal

Ingredients

2 cups old-fashioned oats

1 tsp. baking powder
1 tsp. cinnamon

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3 packets sweetener (stevia)
1/2 cup powdered peanut butter
¼ cup plant based protein
powder vanilla
1 cup vanilla almond milk
unsweetened
½ cup nonfat plain Greek yogurt
3 tbsp. liquid egg whites
1 ripe banana, mashed- 4 oz.
1 tsp. vanilla extract

Topping
1 ripe banana 24 slices
Instructions

To start making the oat bars, preheat

your oven to 350 degrees. Mix all dry
ingredients.
Then, in a separate bowl, combine the
almond milk, yogurt, egg whites,
mashed banana, and vanilla extract.

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Add the dry oat mixture to the wet
ingredients and stir gently until
everything is fully combined.
Line a 9-inch brownie pan with
parchment paper, and pour the mixture
in, spreading it evenly. On top of the
mixture, place 24 slices of banana (in 4
rows of 6 slices each). Bake the mixture
in the oven for 27-35 minutes, or until it
turns golden brown and is fully set. Once
done, let the mixture cool before cutting
it into 6 rectangles. Serve and enjoy!

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Cranberry Pomegranate Baked
Oatmeal

Total time:40 minutes

Ingredients

1 cup cranberries
2 cups old fashioned oats
1 tsp cinnamon
1 1/2 cups almond milk
2 eggs
1 1/2 tsp. baking powder
1 1/2 tbsp butter melted
1/3 cup maple syrup (+ more for
drizzling)
1 tsp vanilla extract
1 cup pomegranate seeds

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Instructions

Preheat your oven to 350 degrees. Grease

a 2 quart baking dish with your choice of
butter, oil, or non-stick spray. In a
mixing bowl, combine the dry
ingredients. Then, beat in the milk, eggs,
butter, maple syrup, and vanilla extract.
Once all the ingredients are mixed, add
the cranberries and pomegranates,
being careful not to crush them. Spread
the mixture evenly inside the baking
dish and bake for 30-35 minutes, or until
the oats are tender and all the moisture
has been absorbed. Once done, add some
extra cranberries, pomegranate seeds,
and maple syrup to taste and enjoy!

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Chocolate Almond Popsicles

Ingredients
1 cup almond milk
2 bananas
3 tbsp. almond butter
2 tsp. vanilla extract
½ cup dark chocolate
½ cup crushed almonds

Instructions

Begin by combining the almond milk,

bananas, almond butter, and vanilla
extract in a blender and blending them
together until the mixture is smooth.
Then, pour the mixture into popsicle
molds and freeze for about 30 minutes
before inserting the popsicle sticks.
Freeze for an additional 4 hours, or until
the popsicles are completely frozen.

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When ready to remove the popsicles
from the molds, microwave some dark
chocolate until it melts, then let it cool
slightly.

Add some crushed almonds after

dipping the popsicles in the melted
chocolate. Put the popsicles back in the
freezer for around 20 minutes. Serve and
enjoy!

Blueberry Frozen Yogurt

Ingredients

4 cups frozen blueberries

½ cup plain Greek yogurt
4 tbsp. honey
1 tbsp. lemon juice

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Instructions

Blend all the ingredients in a blender or

food processor until they are creamy,
then freeze the mixture in an airtight
container for around 2 hours. Add
toppings like fresh berries or dark
chocolate chips to the frozen yogurt
when serving.

Greek Yogurt Cheesecake Bites

Ingredients

For the crust

1/4 cup chopped almonds
2 tbsp. honey
1/4 tsp. cinnamon
3/4 cup rolled oats
3 tbsp. coconut oil melted

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For the filling

4 ounces light cream cheese

(room temperature)
1 cup Greek yogurt vanilla
(fat-free)
1/2 tsp. vanilla extract
1 cup fresh berries
1/4 cup honey
1 egg

Instructions

Preheat your oven to 350°F and line a

muffin pan with 9 cupcake liners.
Coarsely chop the oats and nuts in the
food processor, then add cinnamon,
coconut oil, and sweetener. Spoon the
mixture into the liners and press down
with a spoon. Bake for 10 minutes, then
allow the crusts to cool completely.

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For the cheesecake filling, beat the
cream cheese until smooth with a mixer,
then add Greek yogurt, sweetener, egg,
and vanilla, beating until completely
smooth. Divide the filling equally into
the muffin liners and bake for 25
minutes until the centers are set. Chill in
the refrigerator and top with berries.
Serve and enjoy!

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 Heart-healthy Smoothies

Banana Turmeric Smoothie

Ingredients
1 ripe banana
1 cup vanilla soy milk
1 tsp turmeric powder
1 apple, cored & cut
5 cups ice

Instructions
Throw all ingredients into a high speed
blender. Blend and serve right away.
Enjoy!

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Apple, Turmeric, Ginger Smoothie

Ingredients

1/4-inch fresh ginger

2 apples, cored, peeled,&cut
1/2 tsp turmeric
1 cup water
1 cup ice
Maple syrup

Instructions

Simply place all the ingredients into a

blender and pulse until a smooth
mixture is formed. After that, pour the
mixture into serving glasses and serve
immediately or store in the fridge for up
to two days.
Enjoy!

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Blueberries Peach Smoothie
Servings: 2

Ingredients
2 cups frozen unsweetened peach
slices
2 cups tightly packed fresh
spinach
1 cup frozen unsweetened
blueberries
1 cup fat-free milk
1 tsp. honey

Instructions

All the ingredients should be blended or

processed in a food processor for one to
two minutes.
Enjoy!

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Tropical Sunrise Bliss
Servings: 2

Ingredients

1 cup strawberries, stems

removed
½ cup blueberries
1 peeled orange
1 cup diced papaya peeled &
seeded
1 cup soy milk
½ cup ice cubes

Instructions
Blend all of the fruit with the soy milk
and ice in a blender. Blend till smooth.
Enjoy!

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Apple Spice Smoothie

Ingredients

2 cups spinach
1 cup diced apple
1.5 cups coconut water
½ tsp mint leaves
½ tsp turmeric
½ tsp cinnamon
Honey to taste

Instructions

Add the coconut water, then the

fruits,veggies, and finally the spices.
Blend and enjoy this tropical delight!

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Lemonade
Makes 6 servings.

Ingredients

1 cup lemon juice

1 cup sugar
1 cup water
3-4 cups cold water (for diluting)

Instructions

A small pot with water and sugar in it

should be heated until the sugar is fully
dissolved. While the sugar is dissolving,
use a juicer to extract the juice from
about 4 to 6 lemons, which should yield
approximately 1 cup of juice. Combine
the freshly squeezed lemon juice and the
sugar water in a pitcher. Then, add 3 to 4
cups of cold water, adjust the amount to
your preferred level of

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sweetness, and stir well. For best results,
refrigerate the lemonade for around 30
to 40 minutes before serving. If the
lemonade is still too sweet, add more
fresh lemon juice to it. Finally, add ice
and garnish each serving with a slice of
lemon if desired.
Enjoy!

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Beet Berry Smoothie

Ingredients

2 peeled clementines
½ cup frozen raspberries berries
½ frozen banana
1 small raw red beet
(peeled,chopped)
1 date
1 tbsp. walnuts
1 cup vanilla almond milk
unsweetened

Instructions
Combine all of the ingredients. Blend
and serve. Enjoy!

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Berry Coconut Smoothie

Ingredients

1 cup frozen blueberries

1/4 avocado
1 cup coconut water
1 serving vanilla whey protein
powder
4 ice cubes
Raw honey or stevia
Juice of 1/2 lime

Instructions
Combine all of the ingredients. Blend
and serve. Enjoy!

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Zesty Green Fusion

Ingredients

2 green apples
1/2 lemon, peeled
1 handful combination of spinach, kale,
collards

Instructions

Combine all of the ingredients. Blend

and serve.
Enjoy!

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Berrylicious Cocoa Delight

Ingredients

1/2 cup nonfat vanilla Greek

yogurt
1/2 cup frozen raspberries
1/2 ripe banana
1/2 cup skim milk
1 tsp dark cocoa powder
1 tbsp almond butter
3 ice cubes

Instructions

Combine all of the ingredients. Blend

and serve.
Enjoy!

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Green Goddess Energizer

Ingredients

2 cups kale or spinach

1 apple
½ avocado
½ cup almond or coconut milk

Optional
2 tbsp chia seeds

Instructions

Add all the ingredients to a blender,

following the list order if possible. Then,
blend the mixture for about a minute
until any lumps in the mixture have
been smoothed out. If you're using a
very high-end blender, the blending
time might be a bit shorter.

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Berry Almond Smoothie

Ingredients

½ cup unsweetened almond

milk
1 ½ cups strawberries
1 ½ cups raspberries
1 cup low fat yogurt
1 spoon natural almond butter

Instructions

Combine all of the ingredients. Blend

and serve.
Enjoy!

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Apple Spinach Boost

Ingredients

1 medium apple, cored and chopped

2 fresh dates pitted
1 cup fresh spinach
½ cup milk
½ cup cottage cheese
low-sodium
½ cup frozen raspberries
½ medium ripe banana, sliced &
frozen
¼ tsp ground ginger
¼ tsp ground cinnamon
¼ cup walnuts
½ - 1 cup ice

Instructions
Combine all of the ingredients. Blend
and serve. Enjoy!

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Beetroot Green Smoothie

Ingredients

1 green banana
4 dates
1 tsp hemp protein powder
100 ml beetroot juice
unpasteurised
100 g frozen spinach

Optional Toppings

Live, natural yoghurt

Granola
Nuts and seeds
Coconut flakes

Instructions
Combine all of the ingredients. Blend
and serve with your desired toppings.
Enjoy!

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Citrus Burst Berry Smoothie

Ingredients

1 cup orange juice

1 ½ cup frozen blueberries
½ pureed blood orange
¼ tsp. grated orange peel
½ cup low-fat vanilla yogurt

Garnish
Fresh blueberries & orange zest

Instructions

Combine all of the ingredients. Blend

and serve.
Enjoy!

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 PART 2

SALT-FREE SEASONING SPICE

BLENDS

Low-sodium meals don't have to taste

bland like cardboard.
This comprehensive collection includes
a wide variety of homemade seasoning
blends that have been developed to
infuse taste into your recipes while
minimizing sodium intake. Prepare
these flavorful blends designed to enrich
your meals while limiting your sodium
intake.

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Ranch Dressing

Ingredients:
2 tbsps. Dried Parsley
1 tsp. Dried Dill
1 tsp. Black Pepper
2 tsps. Onion Powder
2 tsps. Onion Flakes
2 tsps. Garlic Powder
1 tbsp. Dried Chives

Instructions
In a small mixing dish, combine all of
the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

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Mrs. Dash Copycat

Ingredients:
3 tbsps. garlic powder
1 tbsp. mace
1 tbsp. black pepper
1 tbsp. basil
1 tbsp. marjoram
1 tbsp. onion powder
1 tbsp. thyme
1 tbsp. sage
1 tbsp. dried parsley
1 1/2 tsps. cayenne

Instructions

In a small mixing dish, combine all of

the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

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Savory Blend

Ingredients:
2 tbsps. dry mustard
1/3 Cup onion powder
2 tsp. black pepper
3 tbsps. paprika
1 tbsp. garlic powder
3 tbsps. poultry seasoning
1 tsp. chili powder
2 tsp. ground oregano

Instructions

In a small mixing dish, combine all of

the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

63
Spicy Seasoning

Ingredients:
3 tbsps. crushed oregano
2 tsps. garlic powder
2 tbsps. onion powder
2 tbsps. crushed thyme
3 tsps. ground cloves
3 tsps. ground bay leaf
3 tsps. black pepper
1/4 Cup celery seed
+ 1 tbsp.

Instructions

In a small mixing dish, combine all of

the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

64
Taco Seasoning

Ingredients:
1/2 tsp. garlic powder
2 tbsps. cumin
1 tsp. paprika
1/4 tsps. black pepper
1/2 tsp. cayenne
1/2 tsp. onion powder
1/4 tsps. chili powder

Instructions
In a small mixing dish, combine all of
the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

65
Herbal Salt Substitute Blend

Ingredients:
1 tbsp. dried basil
2 tsps. onion powder
1 tsp. ground mustard
2 tsps. dried parsley flakes
1 tbsp. dried thyme
1 tbsp. ground coriander
2 tsps. ground cumin
1 tsp. cayenne pepper
1 tsp. garlic powder
1 tsp. paprika

Instructions

In a small mixing dish, combine all of

the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
place for up to a year.

66
All Purpose Seasoning Mix
Serves 10

Ingredients:
1 tbsp. garlic powder
1 ¼ tsps. ground thyme
1 ½ tsps. dried basil
1 ½ tsps. dried parsley
1 tsp. ground cayenne pepper
1 tsp. dried sage
1 tsp. ground black pepper
1 tsp. onion powder

Instructions

In a small mixing dish, combine all of

the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

67
Curry Seasoning Mix

Ingredients:
1 tbsp turmeric
2 tbsp cumin seed
1 tsp white pepper
2 tsp ginger
3 bay leaves (crumbled)
3 tbsp coriander
1 clove
2 tsp red pepper flakes or cayenne
pepper

Instructions
In a small mixing dish, combine all of
the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

68
Creole Seasoning

Ingredients:
2 tbsps. garlic powder
1 1⁄2 tsps. dried thyme
2 tbsps. onion powder
3 tbsps. paprika
1 tbsp. dried basil
1 tbsp. dried oregano
1 tsp. dry mustard
1 tbsp. cayenne pepper
1 tbsp. fresh ground black pepper
1 tbsp. white pepper

Instructions
In a small mixing dish, combine all of
the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

69
Italian Seasoning Mix

Ingredients:
2 tbsps. dried basil
1 tsp. dried thyme
2 tbsps. dried oregano (or 2.5 tbsps.
dried marjoram)
1.5 tsps. garlic powder
1/2 – 1 tsp. red pepper flakes
1.5 tsps. onion powder
1 tbsp. dried parsley
1 tbsp. dried rosemary

Instructions
In a small mixing dish, combine all of
the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

70
Fajita Seasoning Mix

Ingredients:
1 tbsp. chili powder
1/2 tsp. cayenne
1/2 tsp. paprika
1.5 tsps. cumin
1/2 tsp. onion powder
1/2 tsp. garlic powder

Instructions
In a small mixing dish, combine all of
the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

71
Blackened Seasoning

Ingredients:
1.5 tbsp. cumin
1.5 tbsp. chili powder
¼ tsps. pepper
½ tbsp. paprika or smoked paprika
2 tsps. garlic powder
2 tsps. onion powder
1/2 tsps. oregano

Instructions
In a small mixing dish, combine all of
the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

72
Seafood Seasoning

Ingredients:
1 tbsp. bay leaf, ground
2 ½ tsp celery salt
1/4 tsp crushed red pepper flakes
1/2 tsp ground white pepper
1/2 tsp ground cloves
1 ½ tsp dry mustard
1 tsp black pepper
1/2 tsp ground ginger
1/2 tsp ground nutmeg
1/4 tsp ground allspice
1 tsp paprika
1/4 tsp ground mace

Instructions
In a small mixing dish, combine all of
the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

73
Mexican Oregano Spice

Ingredients:
1/4 cup. paprika
2 tsp white pepper
2 tbsp. black pepper
2 tbsp. oregano
2 tbsp. granulated garlic
2 tsp cayenne
2 tbsp. chili powder

Instructions
In a small mixing dish, combine all of
the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

74
Mediterranean Dry Rub

Ingredients:
2 tbsp dried marjoram
2 tbsp ground coriander
2 tbsp dried dill
2 tbsp dried mint
2 tbsp. dried parsley
2 tbsp. dried summer savory
1 tsp. ground black pepper
1 tbsp dried fenugreek leaves
1 tsp ground fenugreek
2 tsp. dried ground marigold petals
2 crushed bay leaves

Instructions
In a small mixing dish, combine all of
the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

75
Poultry Seasoning

Ingredients:
1 tsp. ground dried marjoram
2 tsps. ground dried sage
1 ½ tsps. ground dried thyme
½ tsp. finely ground black pepper
½ tsp. ground nutmeg
¾ tsp. ground dried rosemary

Instructions
In a small mixing dish, combine all of
the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

76
Pork Dry Rub

Ingredients:
½ tsp. ground cinnamon
½ tsp. black pepper
2 tsps. paprika
2 tsps. garlic powder

Instructions
In a small mixing dish, combine all of
the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

77
Meat Seasoning Mix

Ingredients:
1 tbsp. onion powder
2 tbsps. black pepper
2 tbsps. garlic powder
1 tbsp. smoked paprika
1 tsp. dried rosemary
1 tsp. ground cumin
1 tsp. dried thyme

Instructions
In a small mixing dish, combine all of
the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

78
Sloppy Joe Seasoning

Ingredients:
2 cups chili powder
2 tsps. garlic powder
3 tbsps. dry mustard
2 tsps. pepper
1/4 cup paprika
5 tsps. beef bouillon
1 tbsp. cumin
1 tbsp. onion powder

Instructions
In a small mixing dish, combine all of
the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

79
Spaghetti Sauce Seasoning Mix

Ingredients:
3 tbsps. sweet pepper flakes
2 tbsps. Italian seasoning
2 tsps. dried minced garlic
¼ cup dried parsley flakes
¼ cup cornstarch
¼ cup dried minced onion
4 tsps. sugar

Instructions
In a small mixing dish, combine all of
the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

80
Chili Seasoning

Ingredients:
4 tsps. chili powder
1 tbsp. dried minced garlic
1 tsp. dried basil
1 tbsp. dried minced onion
1 tbsp. crushed red pepper
2 tsps. dried parsley
2 tsps. white sugar
2 tsps. ground cumin
¼ tsp. ground black pepper

Instructions
In a small mixing dish, combine all of
the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

81
Fish Dry Rub

Ingredients:
1 tsp dried basil
1 tbsp paprika
1 tsp granulated garlic
1 tsp. black pepper, freshly ground
1 tsp dried grated lemon peel
1 tsp dried tarragon

Instructions
In a small mixing dish, combine all of
the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

82
Steak Rub Recipe

Ingredients:
1 tbsp. chili powder
1 tbsp. black pepper
1 tbsp. paprika
½ tsp. garlic powder
¼ tsp. celery seed
½ tsp. cayenne
¼ tsp. dill seed

Instructions
In a small mixing dish, combine all of
the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

83
Garlic Bread Seasoning Mix

Ingredients:
1/2 cup powdered Parmesan cheese
2 tsps. dried basil
2 tsps. dried oregano
2 tsps. dried parsley
2 tbsps. garlic powder
1 tsp. Kosher salt(optional)

Instructions
Combine all of the ingredients in a
lidded, compact container. This mixture
can be sprinkled over warm breadsticks
or combined with softened butter and
spread on French bread. Bake in foil at
375°F until the butter melts, or broil
open-faced until golden brown and
crispy.

84
Everything Bagel Seasoning

Ingredients:
1 tbsp white sesame seeds
4 tsp dried minced garlic
1 tbsp fennel seed
1 tbsp. black sesame seeds
2 tbsp poppy seeds
4 tsp dried minced onion

Instructions

In a small mixing dish, combine all of

the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

85
Cinnamon Sugar Seasoning

Ingredients:
1 cup low carb sweetener
(xylitol for low-carb option)
5 1/3 tbsps. cinnamon
1/2 tsp. nutmeg, freshly ground

Instructions
In a small mixing dish, combine all of
the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

86
Cinnamon-Nutmeg Blend

Ingredients:
1 cup low carb sweetener
1 tbsp. cinnamon
1/2 tsp. nutmeg, freshly ground

Instructions
In a small mixing dish, combine all of
the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

87
Garlic and Parmesan blend

Ingredients:
1 tbsp. garlic powder
1⁄2 cup grated parmesan cheese
1 tsp. dried parsley
1⁄4 tsp. paprika

Instructions

Using a blender or food processor,

combine all of the ingredients and pulse
until finely blended, about 30 to 45
seconds. Transfer the mixture to a
shaker.

88
Greek Inspired Bread Dipping Oil
Yield: 10 servings

Ingredients:
1/2 cup olive oil
1/3 cup fresh oregano, chopped
1/4 cup fresh mint leaves, chopped
1/4 cup fresh thyme
1/2 cup feta, crumbled
2 garlic cloves, crushed
1/2 cup chopped olives
1 tbsp honey
Zest + juice of 1 lemon

Instructions
Combine all ingredients.
Serve with your favorite bread.

89
Garlic Herb Butter

Ingredients:
1/2 tbsp lemon zest, optional
1 tbsp fresh thyme, minced
1 tbsp fresh chives, minced
1 cup unsalted butter
2 tsp black pepper
4 cloves garlic, grated
1 tbsp fresh rosemary, minced

Instructions
Bring butter to room temperature and
mix in minced thyme, rosemary, chives,
grated garlic, and freshly ground black
pepper. Shape the mixture into a log
with plastic wrap or parchment paper,
then refrigerate until solid. Freeze for up
to six months or use within one week.

90
Lemon Herb Butter

Ingredients:
½ cup unsalted butter at room
temperature
½ tsp. finely chopped fresh sage
2 tbsps. lemon zest
1 tsp. fresh lemon juice
½ tsp. finely chopped fresh
rosemary
½ tsp. finely chopped fresh thyme
ground black pepper to taste

Instructions
Mash butter in a bowl until creamy, then
add the lemon zest, lemon juice,
rosemary, thyme, sage, and black pepper.

91
Chicken Spice Rub

Ingredients:
2 tsp smoked paprika
1 ½ tsp black pepper
1/2 tsp cayenne pepper
1 tsp ground thyme
1 tsp onion powder
1/2 tsp garlic powder

Instructions
In a small mixing dish, combine all of
the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

92
Lemon Herb Marinade

Ingredients:
3⁄4 cup lemon juice
1⁄2 cup olive oil
2 tsps. paprika
2 tsps. dried thyme
1 tsp. garlic powder
2 tsps. dried basil

Instructions

Combine all of the ingredients

completely, then marinate chicken for at
least 2 hours or overnight, or fish for 30
minutes. This quantity is sufficient to
marinate six boneless, skinless chicken
breasts.

93
Soy Ginger Marinade

Ingredients:
2 tbsps. canola oil or peanut oil
3 tbsps. low-sodium soy sauce
2 tbsps. minced ginger root, minced
1 tbsp. toasted sesame oil
2 tbsps. dry sherry
1 tsp minced garlic

Instructions
Mix all ingredients thoroughly, cover,
and refrigerate for up to three days. This
amount is sufficient to marinate three
pounds of meat.

94
Balsamic Herb Marinade
Yield: About 1/2 cup

Ingredients:
2 cloves garlic, minced
¼ cup extra-virgin olive oil
¼ cup balsamic vinegar
1 tbsp. Italian seasoning
½ tsp. freshly ground pepper

Instructions
In a small mixing dish, combine all of
the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

95
Greek Wet Rub
Yield: 1 cup

Ingredients:
2 tbsps. extra-virgin olive oil
2 tbsps. black peppercorns, ground
2 tbsps. lemon juice
1 tbsp. sherry vinegar
2 tbsps. dried oregano
1 tbsp. light brown sugar
2 tbsps. ground sumac

Instructions
In a small mixing dish, combine all of
the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.
The rub will last up to 4 days if stored in
the fridge.

96
Vegetable Seasoning Mix

Yield: About 3 Tbsp

Ingredients:
1 tbsp dried minced onion
1 tsp dry mustard
1/2 tsp ground black pepper
2 tsp garlic powder
1/2 tsp celery seed
1/2 tsp brown sugar
1/2 tsp dried thyme
1/2 tsp dried oregano
1/4 tsp crushed red pepper
1/2 tsp paprika
1/2 tsp dried basil

97
Instructions

Combine the listed ingredients in a small

bowl, then store in a tightly sealed glass
jar in a cool, dry place.

Before cooking, roasting, grilling etc

sprinkle it over veggies that have been
lightly coated in olive oil.

Smoked Paprika

Ingredients:
1 tbsp hot Spanish smoked paprika
2 tbsp. sweet Spanish smoked paprika
½ tsp oregano
1 tsp onion granules
1 ½ tsp. garlic granules

98
Instructions

Place all spices in an airtight jar and seal

it. While spices can last long if stored
properly in a cabinet, they begin to lose
freshness after six months.

Sesame Ginger Seasoning

Ingredients
1/3 cup each of white sesame seeds &
black sesame seeds
1 tsp. toasted sesame oil
2 tbsps. minced ginger
1 tbsp. minced garlic
1 tsp. red pepper flakes
1 tbsp. kosher salt(optional)

99
Instructions

In a small bowl, whisk together all of the

ingredients. Heat sesame oil in a
nonstick skillet over medium-low heat,
then toast the spice mixture for 10 to 12
minutes, stirring regularly, until the
sesame seeds are light golden brown.
Stay vigilant to avoid burning. Keep the
toasted mixture in an airtight container.

Garam Masala
Yield: ¼ cup

Ingredients

1 tbsp. cumin
1 tsp. cinnamon
1 ½ tsps. black pepper
1 ½ tsps. coriander

100
½ tsp. cloves
½ tsp. nutmeg
1 ½ tsps. cardamom

All grounded

Instructions

Combine cumin, coriander, cardamom,

pepper, cinnamon, cloves, and nutmeg
in a bowl. Store the mixture in a tightly
sealed container in a cold, dry area.

Apple Pie Powder

1 serving

Ingredients
1/4 tsp. green cardamoms
1/4 tsp allspice
1/2 tsp nutmeg
1 tsp. cinnamon

101
Instructions
Thoroughly mix all ingredients in a
small bowl, then transfer the mixture to
a sealed glass jar.
Store in a cool, dry place.

Baking Spice Blend Mix

Yield 6 tbsp.

Ingredients
2 tbsps. ground cinnamon
1 tbsp. dried orange zest
1 tbsp. ground ginger
1 tbsp. ground nutmeg
1 1⁄2 tsps. ground allspice
1 1⁄2 tsps. ground cloves

Instructions
In a small mixing dish, combine all of
the listed ingredients. Store the mixture

102
in a tightly sealed glass jar in a cool, dry
area.

Mixed Spices for baking

Ingredients
1 tbsp. cinnamon
1 tbsp. allspice
1 tbsp. nutmeg
1 tsp. ginger
1 tsp. coriander
1 tsp. cloves
2 tsps. mace

All grounded

Instructions
In a small mixing dish, combine all of
the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

103
Salad Seasoning Mix

Ingredients
1/4 cup grated Romano cheese
1 tbsp. sesame seeds
1/2 tsp. garlic powder
1 tsp. dry paprika
1 tsp. celery seeds
1 tsp. poppy seeds
1/2 tsp. black pepper, ground
A splash cayenne pepper

Instructions
Mince the listed ingredients in a grinder.
Store the mixture in a tightly sealed
glass jar in the refrigerator for few
months.

104
Fruit Salad Spice Mix

Ingredients

1 tsp. nutmeg
1 tsp. cinnamon
1 tbsp. coconut oil
2 tbsps. honey

Instructions
Mix dry ingredients first then add wet
ingredients, blend well and cover over
your fruit salad.

105
Za'atar

This is a sour peanut butter replacement

in Africa and the Middle East. Spread on
bread, used in meats and veggies.

Ingredients
1-2 tbsps. sumac berries
3 tbsps. thyme
2 tsps oregano
2 tsps. savory
2 tsps. basil
3 tsps. marjoram
¼ - 1/2 toasted sesame seeds
cup
1 tbsp. zest of two lemons
(grounded and dried)

106
Instructions

To keep the za'atar blend's original

texture, leave one tablespoon each of
thyme and marjoram unground. Grind
the remaining ingredients until coarsely
textured, beginning with sesame seeds
and gradually adding other herbs.

107
South American Citrusy Seasoning

This blend of spices can be

used when cooking meat, as well as dips,
soups, vegetables and dressings.

Ingredients:
2 tbsps. black pepper
2 tbsps. coriander seeds
2 tbsps. cumin seeds
2 tsps. yellow chili powder
1 tsp. cinnamon
1 tsp. cayenne pepper
1 tsp. brown sugar

Instructions

In a small mixing dish, combine all of

the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

108
Salad Seasoning Mix
1 small bottle

Ingredients:
1 tbsp. dried oregano
1 tbsp. onion powder
2 tbsp. dried parsley
1 tbsp. garlic powder
1 tsp. citric acid crystals
1 tsp. dried basil
1 tsp. dried thyme
1 tsp. black pepper coarsely crushed
1 tsp. sugar (optional)

Instructions

Manually crush the crystals and sugar,

then combine with the remaining
ingredients in a small bowl. Store the
mixture in a sealed jar in the
refrigerator, stir well before each use.

109
Beef Stew Seasoning

Ingredients:
1 cup corn starch
1 tsp. cayenne pepper
4 tsp. oregano
2 tsp. rosemary
4 ½ tbsp. paprika
4 ¼ tbsp. black pepper
4 ¼ tbsp. onion powder
4 ¼ tbsp. garlic powder
2 tbsp. basil
2 tbsp. celery seed

Use 2-3 tbsp for 2 lbs of meat

Instructions
In a small mixing dish, combine all of
the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

110
Chipotle Seasoning

Ingredients
1 tbsp. chipotle powder
1 tbsp. crushed chipotle
1 tbsp. smoked paprika
1 tsp. garlic powder
1 tsp. oregano
1 tsp. cumin
1 tsp. onion powder
1 tsp. coriander

Instructions
In a small mixing dish, combine all of
the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

111
Chinese Seasoning Recipe
(Soy sauce substitute)

Ingredients:
2 tsp. sesame seeds
4 tsp. ground ginger
2 tsp. ground allspice
2 tbsp. onion powder
1 tbsp. anise seeds, crushed
½ tsp. ground cloves
Makes about ½ cup

Instructions
In a small mixing dish, combine all of
the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

112
Tex Mex

Ingredients
1 tsp. oregano
1 tsp. cumin
1 tsp. onion powder
1 tsp. garlic powder
1 tsp. coriander
2 tbsp. chili powder

Instructions
In a small mixing dish, combine all of
the listed ingredients. Store the mixture
in a tightly sealed glass jar in a cool, dry
area.

113
 Sodium-Free Flavorings

Poultry

Garlic, onion, bell pepper, citrus fruits,

cranberries, kiwifruit, lemon juice,
lemon pepper, mace, parsley, rosemary,
sage, savory, sesame, tarragon, thyme,
basil, bay leaf, cinnamon, curry powder,
fresh mushrooms, oregano, paprika,
marjoram, saffron, table wine.

Pork

Onion, garlic, apple, applesauce, oranges

or orange juice, peaches, cherries,
cinnamon, cloves, fennel,

114
ginger, mint, sage, savory, caraway
seeds, table wine.

Beef

Onion, garlic, bell pepper, fresh

mushrooms, fresh horseradish, bay leaf,
cayenne, cumin, curry powder, dry
mustard, allspice, nutmeg, pepper,
rosemary, sage, thyme, table wine.

Desserts

Cinnamon, cloves, ginger, nutmeg, mace,

mint, vanilla and other extracts, anise,
caraway seeds, cardamom, coriander,
dry-roasted unsalted nuts, poppy seeds.

115
Breads

Citrus zest, dried fruits, sesame seeds,

poppy seeds, anise, caraway seeds,
cardamom, fennel.

Salad

Lemon juice, vinegar, mustard, turmeric,

basil, chervil, coriander, dill, mint,
oregano, parsley, rosemary, sage, savory,
sesame seeds, watercress.

Lamb

Onion powder, garlic, rosemary, mint,

black pepper, curry, saté.

116
Vegetables

Garlic, onion, asparagus, lemon juice,

dry-roasted sesame seeds.

Green Beans, Corn, and Peas

Garlic, onion powder, basil, chives, curry,
dill weed, red pepper, ancho chili
peppers, rosemary.

Squash And Sweet Potatoes

Onion powder, sage, thyme, cinnamon,

cloves, ginger, nutmeg, black pepper.

Beets
Orange juice, ginger, anise, fennel,
savory, caraway seeds.

117
Beans

Cloves, cumin, thyme, caraway seeds,

savory, tarragon, mint.

Spinach

Garlic, lemon juice, vinegar.

Greens

Garlic, lemon juice, onion, pepper,

vinegar.

Tomatoes

Allspice, savory, poppy seeds, basil,

marjoram, garlic, onion, sage, oregano,
tarragon, thyme.

118
Preparation and Preservation Tips
for Homemade Seasoning Blends

Preparation

For fresh spices: Place all ingredients in a

dry pan over medium heat. Cook,
stirring constantly, for about one
minute.
Reduce the heat to low-medium and
continue stirring for another 5-7
minutes.
Once roasted, remove the spices from
the pan and transfer the mixture to a
basin to cool.
Once cooled, combine all of the roasted
spices in a grinder and ground until
powdery.

119
For ground spices: Combine all
ingredients and enjoy!

Then, keep everything in an airtight

container in a cupboard out of direct
sunlight.

To get the best taste out of your spices,

use them within six months. Spices lose
flavor over time, so create small batches
and use them frequently.

Preservation Tips

To determine freshness, gently stir the

spices in your hand and inhale for a rich
aroma.
To keep spices fresh, store them in a
cold, dry, and dark environment in
firmly sealed containers.
Avoid storing spices near sunlight, heat
vents, stoves, or freezers.

120
Refrigeration can help increase shelf life
and preserve color, particularly for
blends including chili powder, cayenne,
red pepper, or paprika.
Spice bottles should be labeled with the
date of purchase or preparation to ensure
timely replacement.
Remember that plastic or cellophane
wrapping is not completely airtight and
can allow light in.
Purchase bulk spices and herbs from
well-known retailers with high traffic to
ensure freshness.

121
30-day Stress & High BP
Buster Challenge

This calming method could help:

• Reduce heart palpitations

• Reduce blood pressure and stress
• Improve cardiovascular health
• Improve diaphragm function and lung
capacity
• Detox your body
• Improve the digestive system
• Enhance cognitive functions
• Improve quality of sleep

To maximize its benefits, make it a

regular part of your daily routine.
You can try this technique while
standing, sitting in a supportive chair, or
lying down on a bed or yoga mat.

122
The 4-7-8 breathing technique involves:

➢ Inhaling through the nose for 4

seconds.
➢ Holding for 7 seconds.
➢ Exhaling through the mouth for 8
seconds.

If these timings feel challenging, you

can try a shorter pattern:

➢Inhaling through the nose for 2

seconds.
➢Holding for 3.5 seconds.
➢Exhaling through the mouth for 4
seconds.

123
Position

➢ Make yourself comfortable and

loosen any constricting clothing for
better breathing.

➢ Lie comfortably on a yoga mat or a

bed

➢ Keep your arms slightly away from

your sides with palms facing up.

➢ Your legs can be straight or knees

bent with feet flat on the floor.

124
Exercise

First, place the tip of your tongue behind

your top front teeth.
Breathe deeply into your belly without
straining, inhaling through the nose and
exhaling through the mouth.

The rhythm involves

• Inhaling for 4 seconds.
• Holding for 7 seconds.
• Exhaling for 8 seconds with a pursed
lip.

Repeat this cycle up to 4 times.

Perform this breathing exercise at least
twice a day.

To derive benefits, follow the accurate

ratio, perform this exercise diligently
with consistency for 30 days.

125
This is your chart to mark each day and
keep in touch with your progress.

Day 1 Day 2 Day 3 Day 4 Day 5

Day 6 Day 7 Day 8 Day 9 Day 10

Day 11 Day 12 Day 13 Day 14 Day 15

Day 16 Day 17 Day 18 Day 19 Day 20

Day 21 Day 22 Day 23 Day 24 Day 25

126
Day 26 Day 27 Day 28 Day 29 Day 30

127
Check the box that corresponds to the
day you performed the exercise.

How confident are you that you will

succeed with your plan?

0 1 2 3 4 5 6 7 8 9 10

0= not confident at all

10= totally confident

Your confidence level should be 7 or

higher

I will make a commitment to follow my

action plan and report back on how I did.

128
 Name of friend or family member

_______________________

Issues that might make it challenging

_______________________

_______________________

The Solutions

_______________________

_______________________

Write down the names of at least three

reliable friends that you can turn to for
additional motivation and assistance.

129
_______________________

_______________________

_______________________

Good luck on your HEART DEFENSE

journey!

130
 Conclusion

We sincerely hope that this book has

ignited a newfound appreciation for the
art of creating heart-healthy desserts
and smoothies.

This book features tasty,

easy-to-prepare, and nutritious
heart-healthy homemade smoothies and
desserts. Homemade sodium-free
seasonings and the 30-day Stress and
High BP Buster Challenge which is a
transformative experience designed to

131
improve your stress level, blood
pressure, and overall well-being.

Thank you for your purchase and may

your heart always be filled with warmth
and your meals be infused with love and
good health!

132
Books by this Author

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