Bake Your Way To Happiness!

Bake Your Way 

To Happiness 

RECIPES AND STRATEGIES TO NOURISH AND HEAL YOUR BODY AND SOUL 

By expert registered psychotherapist MARILYN RIESZ, MA, RP, 

award-winning author LISA DE NIKOLITS and food editor GILEAN WATTS

Best Health Magazine recommends 

Bake Your Way to Happiness! 

CLICK HERE TO ORDER YOUR COPY TODAY! ONLY $9.99! * 

*EXCLUDES SHIPPING AND HANDLING

Psychotherapist: MARILYN RIESZ, MA, RP 

Concept and Design: LISA DE NIKOLITS 

Recipes: GILEAN WATTS

*EXCLUDES SHIPPIN 

Praise for Bake Your 

“That’s where this book makes a unique contribution. 

It uses creative metaphors connecting the nourishment of our 

bodies with the nourishment of our souls. It also models joyful, 

uplifting messages to help reconstruct sadness and distress.” 

Bake Your Way to Happiness will melt your heart and satiate your soul. 

This book proves that happiness can be measured (via teaspoons, 

tablespoons, and cups), so turn on your oven and pull out your mixing 

bowls! This book is a good reminder that happiness can be ooey, gooey, 

sticky and messy! In addition, the simple strategies and creative exercises 

will nourish your soul and melt away the mayhem of everyday life. 

—Sheryl Gordon, arewordinglife.com 

What a gem! This book is a journey into finding your own recipe 

for happiness – and your guide is the perfect blend of therapist, 

mentor and gentle friend. 

—Christal Earle, founder of Live Different 

All too often psychotherapy fails to recognize our being whole, 

integrated systems. Thoughts are amazing creations, and changing 

our thoughts can reverberate throughout our whole person because 

we are each a fully connected system. But in emphasizing individual 

thinking, we can ignore the immense influence of our social 

relationships and of our physical movement…including baking and 

eating. That’s where this book makes a unique contribution. It uses 

creative metaphors connecting the nourishment of our bodies with the 

nourishment of our souls. It also models joyful, uplifting messages to 

help reconstruct sadness and distress. 

—Linda J. Page, Ph.D., Founder, Adler Graduate Professional School 

CLICK HERE TO ORDER YOUR

Wary To Happiness 

“What a gem! This book is a journey into finding your own 

recipe for happiness – and your guide is the perfect blend of 

therapist, mentor and gentle friend.” 

Bake Your Way to Happiness contains psychotherapeutic suggestions 

to nurture your soul. Key strategies to achieve psychological and 

emotional health are clearly described to help you attain a sense of 

well being and contentment. A “feel good” read! 

—Amelia Perri, Registered Psychotherapist, therapyheals.ca 

Baking and happiness do seem to go hand in hand. Many people have 

fond memories of their grandmother’s baking. The intimate ritual, the 

sweet scents wafting from the oven, the ecstasy of eating the finished 

product. But Bake Your Way to Happiness takes this natural association 

several steps further and offers mouth-watering recipes along with 

wise teachings and a workbook. The book really is food for the soul. 

—Mariellen Ward, breathedreamgo.com 

Many times in my life, I’ve turned to baking to boost my mood. 

Getting lost in the sensations of kneading a dough, smelling the aroma 

of butter, sugar and spices as it bakes, and finally taking a bite—it’s all 

naturally therapeutic. This book takes that experience a step further by 

using baking as a tool to actively create and welcome joy into your life. 

—Annabelle Waugh, food editor and recipe developer 

Marilyn’s capacity to guide individuals toward understanding their true 

sense of self has been demonstrated, over many years, in support 

groups she has facilitated; now, this wisdom is in your hands, shared 

by Marilyn and co-authors with humor and joy – create balance, and 

share with family and friends while learning how to trust in the 

wisdom of your authentic self. —Janice Morgante, Executive 

Director Riverwalk Eating Disorders and Wellness Centres 

COPY TODAY! ONLY $9.99! * 

G AND HANDLING

All rights reserved. 

Printed in the United States. 

Purchasers of this book have permission to copy worksheets and boxes for personal use. 

No other part of this book may be reproduced, translated, stored in a retrieval system, or transmitted, 

in any form or by any means, electronic, mechanical, photocopying, microfilming, recording, or otherwise, 

without written permission from the publisher. 

ISBN 9781546699002 

ARTWORK RESOURCES: 

Illustrations: Freepix.com 

Food photography: Gilean Watts 

Fonts: September Mornings by Brittney Murphy Design: 

Bakery by StereoType. 

This book is not intended for therapeutic purposes and is by no means a substitute for psychotherapy. 

It is a self-awareness, self-help module. This book does not necessarily reflect the professional views or practice 

of the registered psychotherapist and author, Marilyn Riesz, MA, RP. If you are experiencing symptoms related to 

medical or psychological issues, please consult a trained professional in that field for more assistance.

Dedications 

Marilyn: 

To my sweet, funny and loving husband Tom. L’chaim! 

Also, for my beautiful and brilliant daughter, Eriel. My best creation. 

In loving memory of my encouraging mother, Dalia. 

Gilean: 

For my Granny, the woman who taught me to cook. 

I owe her everything. 

Lisa: 

To Nagymama, my Hungarian grandmother. 

An angel in the kitchen–and everywhere.

About the Authors 

MARILYN RIESZ, MA, RP, is a registered psychotherapist with over 16 years 

private practice experience treating eating disorders, depression, anxiety, OCD 

and relationship issues. Marilyn has published numerous academic articles and 

led workshops, seminars and conferences. In addition to supervising and training 

graduate psychology students, she has enjoyed making guest television appearances, 

and presenting inspiring lectures in the mental health community. For more 

information about Marilyn and her therapeutic techniques, please visit 

eatingdisorderstherapy.ca 

GILEAN WATTS is a recipe developer, food editor and writer with over six 

years of experience in food media. She has been a food editor for Canadian Living, 

and has previously worked for brands such as Clean Eating magazine 

and Yahoo Canada. Gilean is a graduate of George Brown College’s prestigious 

Chef School, and the founder of the food blog Stuck in Thyme. For more of her 

work, visit stuckinthyme.com. 

LISA DE NIKOLITS has art directed and worked on international magazine 

titles including marie claire (South Africa), Vogue (Australia), Vogue Living 

(Australia), Cosmopolitan (Australia), SHE (Australia), Canadian Health & Lifestyle, 

Cosmetics, Canadian Living and Hello! She is the acclaimed author of six published 

novels: The Hungry Mirror, West of Wawa, A Glittering Chaos, The Witchdoctor’s Bones, 

Between The Cracks She Fell and The Nearly Girl (all Inanna Publications). 

Also coming in 2017 and 2018: No Fury Like That and Rotten Peaches. 

Please visit lisadenikolitsdesign.com and lisadenikolitswriter.com 

Bake Your Way to Happiness

Why we wrote the book 

MARILYN RIESZ: It may seem bizarre that a therapist specializing in the 

treatment of eating disorders would choose to write a book about how you could 

use food to bake your way to happiness. In anorexia, there is an avoidance and 

restriction of food. Bulimia often involves a love-hate relationship with food. 

In binge-eating and overeating there is frequently an impulsive need for food as 

a crutch or addiction. The common thread is always food. Instead of avoiding the 

topic, or minimizing it, I decided to use the act of baking to help heal. In helping 

individuals with eating disorders, I have also found that my path has extended 

to healing a variety of day-to-day common issues that seem to interfere with the 

acceptance of happiness and goodness. Therapy and recovery are not simple. 

I wrote this book to guide others in identifying what their issues might be, and 

to help them learn how they can start to change long-standing unhealthy patterns 

of behaviour. Using food in a healthy hands-on way, in combination with these 

techniques, is a recipe for creating a happier you. 

GILEAN WATTS: Cooking isn’t just about food for me: it’s my therapy. When 

I lost my Granny, I inherited her most prized possessions: two recipe tins bursting 

with well-worn handwritten recipe cards. Whenever I missed her, or was feeling 

down, I cracked open those colorful tins to take in the smell of her kitchen and run 

my fingers along the butter and flour–stained cards. One night, I went a step 

further. I plucked out one of those recipes, went to my kitchen and baked up a 

batch of her biscuits. As I sifted the flour and kneaded the dough, I felt calm and at 

ease—something I hadn’t felt since she passed. It was then that I realized the magic 

of baking; there’s something about whisking, folding and kneading that soothes the 

soul and puts the stresses of everyday life in perspective. Over the years, I have 

turned to these recipes to get me through some of the most difficult times in my 

life. I hope they will do the same for you. 

LISA DE NIKOLITS: Primarily, when it comes to books, I am an author of 

literary novels. However this publication sees me wearing my art director and 

designer hat. The project was inspired by one of my forthcoming books in which 

the protagonist pens a collection of Bake Your Way therapy cookbooks. I realized 

that it was important to me to make this book real and not just have it exist in one 

of my character’s minds. I contacted these two talented ladies and together we have 

co-authored Bake Your Way to Happiness and I very much hope that it will indeed 

lead to happiness in your life.

How To Find Happiness, Melt Your Heart Blueberry Scones 

Nurture Your Body and Soul, Cream Cheese Swirl Brownies 

Being Present and Grounded, Apple Pie Muffins 

Shower Yourself With Love, Coconut Whipped Cream Cake With Fluffy Icing 

You Deserve Goodness, Rhubarb Pudding Cake 

Achieve The Success You Want, Never-Fail Fudge 

Love Your Body, Orange Cranberry Loaf 


Contents continued 

Your Thoughts Are Your Friends, Butter Tart Squares 

Balance Your Moods, Almond Scotch Cookies 

Communicate Effectively, Best-Ever Lemon Pie 

Love Your Inner Child, Buttermilk Chocolate Cupcakes 

Enjoy Happy Relationships, Date Squares 

How To Manage Stress, Blueberry Coffee Cake 

Find Your Passion, Cranberry Pie With Orange Custard 

Get A Good Night’s Sleep, Classic Biscuits 


How to Find 

Happiness 


HAPPINESS feels like the key to everything. If we could just see things, interpret 

them and feel them with a happy heart, many of our issues would seem so much more 

manageable. Life would feel lighter, and we could embrace empowerment and love in 

every adventure life takes us on. 

When we bake, we start from scratch, each time. We create a new product, even 

if it is one we have eaten many times. In psychology, we learn that we can also 

create a new reality each time we encounter an issue in our lives that seems difficult 

or unmanageable. We can also use a psychological technique called cognitive 

reconstruction to create and secure happiness in our lives every day. 

In Adlerian psychology, Psychiatrist Alfred Adler noted that people have millions of 

memories, but they tend to hold on to the ones that are in line with how they feel in 

a particular time in their lives. I This is why, for example, a brother and sister who may 

be close in age may remember completely different memories, or remember the same 

memory completely differently. 

Our memories are based on our subjective perception of ourselves, others and the 

world. As we change, the things we remember, or how we remember them, can 

change too. Our brains use our specific memories to help reinforce our beliefs about 

the world and others. If we choose to create a new memory from scratch, just as we 

create this scone, we can put together a recipe that will allow us to enjoy not only this 

delicious treat, but a treat of long-lasting happiness as well. 


Let’s take three components of our 

Melt Your Heart Blueberry Scones 

recipe and create a Happiness recipe, 

which we can use to bake our 

Happiness reconstruction: 

1Melt your heart. Feel love and 

positive energy in your core. 

I naturally feel amazing sensations 

of pure joy and happiness, every day, 

in my heart. 

2Blue Berries. Let go of the 

“blues” and sadness. 

My brain automatically sends me positive 

messages that keep me happy, optimistic 

and motivated. 

3Be Zesty. Embrace strength, 

use your power to create 

and hold on to happiness always. 

I am empowered, strong and can achieve 

success and happiness in all areas of 

my life. 

Using this recipe of messages, we 

can now create a reconstruction that, 

when rehearsed regularly, can help 

achieve ongoing thoughts and feelings 

of happiness. 

I remember waking up for the third day in a 

row feeling amazing sensations of pure joy and 

happiness in my core. I excitedly got out of bed, 

feeling happy and motivated, full of spirit and 

passion. This amazing positive energy is happening 

naturally, every day now. It seems like no 

matter where I am or what I am doing, I feel good, 

light and happy in my heart. Now I automatically 

see everything and everyone, especially myself, 

with love and warmth. 

As I enjoyed my day, things felt different, better. 

My brain kept reminding me of goodness and 

sending me positive thoughts and feelings 

throughout the day at work. Others noticed 

how optimistic I seemed, and commented that 

my energy was so inviting, warm and connected. 

I felt good all day. In the evening, I happily took 

time to bake my Melt Your Heart Blueberry 

Scones. My heart was as warm as the food 

I was making. I experienced these wonderful 

feelings of strength, empowerment, and 

passion throughout the evening. 

I know and accept that I deserve and will 

achieve goodness, success and happiness 

in all areas of my life. 

Start creating your new 

memory today! 


Ingredients: 

Scones: 

2½ cups all-purpose flour 

½ cup granulated sugar 

1 tbsp baking powder 

½ tsp salt 

¼ tsp each baking soda and lemon zest 

5 tbsp cold unsalted butter, cubed 

1 cup fresh blueberries 

1 large egg 

½ cup buttermilk 

Glaze: 

1 cup icing sugar 

4 tsp milk 

Instructions: 

Scones: In a large bowl, whisk together flour, 

sugar, baking powder, salt, baking soda and 

lemon zest. Using a pastry blender or 2 knives, 

cut in butter until in coarse crumbs. 

Gently stir in blueberries. Make a well in center 

of flour mixture. Whisk egg with buttermilk; pour 

into well. Using a fork, toss mixture until ragged 

dough forms. 

Turn out onto lightly floured work surface; 

knead gently just until dough comes together. 

Pat into 1-inch-thick circle; cut into 8 equal 

wedges. Arrange, 1 inch apart, on a parchment 

paper–lined rimless baking sheet. Bake in 

400°F oven until golden, about 20 minutes. 

Let cool on sheet for 5 minutes; transfer scones 

to rack to cool. 

Glaze: In a bowl, whisk icing sugar with milk; 

drizzle over scones. Let stand until set, about 

10 minutes. 

Makes 8 scones. 

‘‘ 

These scones are adapted from an 

old Robin Hood flour blueberry 

muffin recipe from my grandmother’s 

recipe box. When I’m feeling stressed, 

I go to the kitchen, roll up my sleeves 

and bake up a batch of these flaky, 

buttery treats. The act of using my 

hands to shape and form the scones 

helps to ground me and puts things 

in perspective. 

– Gilean 

’’ 

freshly 

tested for 

you 


Now try to create your own personal happiness recipe: 

1. Write out a message below that includes a specific area of life where you would like to enjoy greater 

happiness regularly: 

(Some examples are listed below) 

I feel amazing sensations of pure joy, warmth and happiness whenever I talk warmly to my partner/ 

mother/boss/friends. 

I am naturally motivated, passionate and happy when I work/engage in a specific activity. 

Something has shifted in my core, and I am naturally warm, loving, approachable and happy with myself/others. 

2. Write out a little reconstruction that is specific to you: 

I remember sitting on my 

. I once again felt 

as I . 

This is amazing, I feel naturally happy and passionate about 

every day now. 

I M. Strauch. “Promoting Insight And Change Through The Systematic Use Of Early Recollections With Role Play, Art, 

and Cognitive Reconstruction.” Journal of Individual Psychology, Summer 2007, Vol. 65, Issue 2. 


Let’s pick a visual image from our reconstruction. 

Draw this image out below and give it a title. What feelings would you 

like to experience to help encourage this new pattern of behavior? 

Most vivid image: Excitedly leaping out of bed. 


I feel motivated and happy. 



Our bodies deserve NOURISHMENT. We function best when we eat all foods 

in moderation. In our society, there has been an increasing tendency to restrict and minimize 

the amount and types of foods that we eat. Many people struggle daily with what 

is appropriate, how much, and how it will affect the way they look. For many individuals, 

how they feel each day depends on how they look and what they have eaten. It becomes 

a daily losing battle, as we try to dictate to ourselves what we should be eating and then 

punish ourselves for not following our restrictive rules around food and nutrition. 

In addition to the pressures of remaining “thin,” it is now common to focus on only 

eating certain foods, and eliminating things like carbs, fats, certain proteins, and sweets 

from our everyday eating. The extreme focus on “eating clean” has led to an increase in 

eating disorders such as anorexia and more recently, orthorexia. 

A major flaw in limiting foods is that at the end of the day, well, not only is it bad for 

you but it doesn’t even work! Most diets are ineffective, and actually end up slowing 

down metabolism and ultimately causing more weight gain. Depriving your body of 

essential nutrients and “all foods in moderation” can lead to mood swings, anxiety and 

other mental health issues, as well as dangerous potentially life-threatening physical conditions. 

The bottom line is that we need food, deserve food, and should enjoy all foods 

in moderation. 

We are perfect as we are. Our bodies each follow their own pattern, and as long as we 

take care of ourselves and eat all foods in moderation, we are being kind to ourselves 

and our bodies. It’s not only okay, but necessary and our responsibility to be sweet and 

loving to our bodies and enjoy all foods comfortably and easily as part of our daily routine. 

There are no bad foods or bad bodies. We deserve goodness and enjoyment in life, and 

that includes eating all foods in moderation and accepting this as a beautiful gesture of 

taking care of our bodies properly. 



Cream Cheese Swirl Brownies and create 

a Moderation recipe, which we can use 

to bake our All-Foods-in-Moderation 

reconstruction: 

1The Cream Cheese 

connection: 

I automatically feel connected to others and 

myself as I prepare a tasty treat using all foods 

in moderation. 

2Remember to swirl in everything 

you do. Add freedom and 

permission to enjoy your life. 

All the negative and intrusive thoughts 

automatically disappear from my brain and 

body as I naturally eat all foods comfortably 

and easily. 

3 

A complete brownie. Appreciate 

yourself unconditionally. 

I appreciate myself unconditionally now and 

feel that I am authentically beautiful, inside 

and out. 

Using this recipe of messages, we can 

now create a reconstruction that, when 

rehearsed regularly, can help promote 

eating all foods in moderation. 

I remember taking my cream cheese swirl 

brownies out of the oven. Grandma and I had so 

much fun preparing them together again today. 

I love our Sunday bake days. As each week goes 

by, I realize that something has shifted in my 

brain and body, and it feels natural and easy to 

prepare and eat all foods in moderation. I took 

a bite of my brownie and felt automatic sensations 

of pure joy and happiness in my core. 

It’s weird, but all the negative anxious thoughts 

automatically disappeared from my brain. 

I felt hopeful, inspired and happy as I enjoyed 

my delicious creation. 

Grandma and I took turns seeing who could 

soak up more milk from our glass with our 

brownies! I felt like a little kid again! It was 

so much fun to feel free and happy as I love 

and nurture myself. 

Later that night, I felt motivated to swirl around 

my bedroom as I got ready for bed. I danced 

around and authentically felt deserving of 

nourishment and love in my core. As I brushed 

my teeth and washed my face, I saw my beautiful 

reflection in the mirror. It feels right to nourish 

my body and soul. I reminded myself that 

I appreciate myself unconditionally now, and feel 

that I am authentically beautiful, inside and out. 

We are perfect as we are. 


Ingredients: 

5 tbsp butter, cubed 

150 g semisweet chocolate, chopped 

1 pkg (250 g) cream cheese, softened 

1 cup granulated sugar 

3 large eggs 

½ cup plus 1 tbsp all-purpose flour 

1 tsp vanilla 

½ tsp baking powder 

¼ tsp salt 

Instructions: 

Soften 2 tbsp butter; set aside. In a heatproof 

bowl set over a saucepan of gently simmering 

water, melt chocolate with remaining butter, 

stirring, until smooth. Let cool slightly. 

In a large bowl, beat cream cheese with 

softened butter until smooth. Beat in 

¼ cup sugar. Beat in 1 egg, 1 tbsp flour and 

½ tsp vanilla until well combined and no lumps 

remain. Set aside. 

In a separate bowl, beat remaining eggs. 

Gradually beat in remaining sugar. Fold in 

remaining flour, baking powder and salt. Fold in 

chocolate mixture and remaining vanilla until no 

white streaks remain. Spoon half of the mixture 

into a parchment paper–lined 8-inch square 

baking pan, spreading to edges. Spoon cream 

cheese mixture over top, spreading to edges. 

Top with remaining chocolate mixture, 

smoothing top. Using a butter knife, swirl 

mixtures together to make marble pattern. 

Bake in 350°F oven until a toothpick inserted 

in center comes out with just a few crumbs 

clinging, about 50 minutes. Let cool completely 

in pan on rack. Using parchment, lift brownies 

out onto a cutting board. Cut into 24 squares. 

Makes about 24 brownies. 

‘‘ 

There’s something about the gentle 

action of swirling two distinct and 

delicious batters together; it’s at once 

expressive, calming and absolutely 

mouthwatering! The cream cheese 

swirl gives these moist, cakey 

brownies a nice tangy flavor, which 

cuts through the richness of the 

chocolate. Paired with a glass 

of milk, these are the perfect 

weeknight treat. 

– Gilean 

’’ 

freshly 

tested for 

you 


Activity: 

1. Cream Cheese: 

Take a spoonful of cream cheese. Think about the color white. What positive visualization do you associate with 

white? Imagine waking up to a beautiful blanket of white snow outside. Invite in positive thoughts associated 

with this image. Feel yourself going outside into this beautiful winter wonderland and building a snowman. 

Enjoy lying in the blanket of snow and happily creating a snow angel. After, have some fun with a friend 

throwing snowballs. Create your own white colour association that brings a smile to your face! 

2. Swirl: 

Pick any two ingredients from your recipe. Take a plate to create your swirl design or painting using the two 

ingredients as your paint and your finger as your paintbrush. Dip your finger into the first ingredient. Describe 

the sensations you feel on your fingertip. What positive images or feelings do you associate with these textures? 

Draw a design on your plate using as much of the ingredient on your fingertip as you need. As you dip your 

finger into the second ingredient, take a moment to smell it. What does it smell like? Can you remember any 

time when this smell brought you joy, or nourishment? Are there any positive memories from childhood or 

adulthood that you associate with this scent? If not, create one! Swirl as much of this ingredient as needed onto 

your plate as well. Take a moment to enjoy the artistic masterpiece you have created. Give it a title and a feeling 

to your artwork that is in line with enjoying and nourishing your body with all foods. 

3. Brownies: 

Once your brownies are baked, take one. Slowly, lick the brownie. Recall the ingredients you used to make 

this delicious treat. Pick one ingredient and describe its benefits. Does it provide you with energy? Is it good 

for your mind, your bones, your soul? Does it make you feel warm, happy and tingly all over? Now take a bite 

slowly. Let the food sit in your mouth, swirling it around your teeth with your tongue. What does it remind 

you of? 





Most vivid image: Enjoying my brownie. 


Now that I comfortably and easily nourish my body with all foods, I feel: 



There are many times when we wish we could SLOW DOWN, especially 

when it comes to food and eating. 

Sometimes we feel like we are on automatic, shovelling food in quickly and 

compulsively, without thought, feeling or time. 

These behaviors stop us from truly enjoying the food we eat, and can also lead to 

binge eating, compulsive eating and excessive weight gain. 

It seems easy to say eat slowly, stop after one. Unfortunately, this is often out 

of our control. A form of sabotage, eating impulsively can make you feel like 

achieving a state where you can eat all foods in moderation is an impossible ideal. 

If you could only slow down, take time and stop after a small amount, you would 

probably feel strong, healthy and choose to eat all foods since they are all in 

moderation and do not have negative consequences for your mind and body. 

So how do you get there? Try following these strategies while enjoying your 

Apple Pie Muffins. 


Let’s take three components of our Apple 

Pie Muffin recipe and create a Grounded 

recipe, which we can use to bake our Being- 

Present-and-Grounded reconstruction: 

1Pick up your muffin, but don’t eat it right 

away. Feel the textures on your fingertips. 

Verbalize the sensations you are feeling. 

I am present and grounded as I naturally take the 

time to eat all my foods very slowly now. 

2Smell the muffin. What ingredients do you 

recognize? Think about how they were 

produced. For example, imagine your apple as a 

seed, then growing on a tree, being picked and 

piled up with many other apples in a container 

to be sent out for many people to enjoy and be 

nourished. 

All the negative thoughts disappear, and I am 

empowered, healthy and aware when I eat. 

3Take one bite. Try to keep it in your mouth 

for 30 seconds before you swallow it. 

During this time, identify how it feels melting 

on your tongue, swirling around your mouth. 

Repeat. 

I feel automatically satisfied after a small portion of 

food and naturally stop. It’s weird, but no matter 

what is going on or what I am eating, I just can’t 

have very much now. 

Be present. 

Every moment. 

I remember automatically taking the time 

to eat my Apple Pie Muffin slowly. It’s 

like something has shifted in my brain, 

and I just can’t eat impulsively anymore. 

I took each bite slowly, and was completely 

aware, present and grounded throughout. 

This naturally happens with all foods now. 

No matter where I am or what I am doing, 

I feel calm and present in each moment. 

The following evening at dinner, the same 

thing happened. I automatically took the 

time to sit at my kitchen table, and 

naturally ate my protein, vegetables and 

carbs so slowly. I kept thinking about the 

tastes, my experiences, and felt aware 

and present for my entire meal.I decided 

to enjoy some of my leftover muffins, but 

it was weird, I felt satisfied after half a 

muffin, and I happily put the rest away 

without thinking about them or eating 

any more. 

This is my new pattern with all foods 

now. At lunch the following day, I felt 

encouraged as once again, all the 

self-sabotaging thoughts and behaviors 

naturally disappeared. After three 

quarters of my portion, I felt satisfied 

and naturally stopped eating. It felt 

like enough, and I didn’t want more or 

even think about having more. I am 

empowered and healthy. 

By the end of the week, I noticed that 

I felt proud that there were some muffins 

left for me to share with my friends. 

I never eat automatically now, and I really 

enjoy feeling grounded, present and 

calm everyday. 


Ingredients: 

Oat Streusel: 

1 cup quick-cooking (not instant) rolled oats 

⅓ cup all-purpose flour 

2 tbsp packed brown sugar 

1 tbsp granulated sugar 

3 tbsp butter, melted 

Muffins: 

1 cup quick-cooking (not instant) rolled oats 

1 cup buttermilk 

1 cup plus 2 tbsp all-purpose flour 

¾ cup packed brown sugar 

¼ cup granulated sugar 

2 tsp ground cinnamon 

2 tsp baking powder 

½ tsp each baking soda and salt 

½ tsp each ground allspice, ground cardamom, 

ground ginger and ground nutmeg 

1 large egg, lightly beaten 

¼ cup butter, melted and slightly cooled 

1 tsp vanilla 

1 Golden Delicious or Granny Smith apple, 

peeled, cored and diced 

Instructions: 

Oat Streusel: In a small bowl, stir together oats, 

flour, brown sugar and granulated sugar. Using 

a fork, mix in butter. Using your fingers, pinch 

mixture to form clumps. Set aside. 

Muffins: Line 2 muffin tins with paper muffin 

cups. In a bowl, stir together oats and buttermilk; 

let stand for 10 minutes. 

Meanwhile, in a large bowl, whisk together 1 cup 

flour, brown sugar, granulated sugar, cinnamon, 

baking powder, baking soda, salt, allspice, 

cardamom, ginger and nutmeg. Add egg, butter, 

vanilla and buttermilk mixture; stir just until no 

white streaks remain. 

Toss apple with remaining flour; gently fold apple 

mixture into batter. Divide among muffin cups. 

Sprinkle Oat Streusel over muffins. Bake in 400°F 

oven until a toothpick inserted in centers comes 

out clean, 18 to 22 minutes. Let cool completely 

in pans. 

Makes 12 to 14 muffins. 

‘‘ 

Apple pie is one of my go-to 

desserts, but it can be a bit of a 

time commitment. I’ve taken my 

Granny’s apple pie recipe and 

turned it into a moist muffin that 

has all of the classic flavors but 

is ready in half the time. 

– Gilean 

’’ 

freshly 

tested for 

you 


1. Envision yourself as the apple tree that produced the delicious apples for our muffins. The representation 

of ourselves as a tree can be very indicative psychologically of how we perceive ourselves in life. 

2. Draw yourself as a healthy, stable, grounded tree. Make sure you appear wide-reaching, are in the center 

of the page and growing! Keep your roots visible and secure in the ground to help reinforce the idea of being 

grounded and stable. 

3. Add 5-7 apples to the tree. In each apple, write a word (calm, grounded) or phrase (I am naturally aware and 

relaxed) that encourages being grounded and present in each moment and experience in your life. 





Most vivid image: Seeing the extra muffins left over at the end of the week. 


Now that I am aware of being present and grounded in each experience, I feel: 



Coconut Whipped 

Cream Cake 

With Fluffy 

Icing 

FOR THE MOST PART, we tend to be kind to others. We compliment them, 

encourage them and care about how they are feeling or what they may be going through. 

With ourselves, it is often quite another story. Many of us spend hours every day 

criticizing our thoughts and feelings, continuously questioning our decisions, and having 

exceedingly high expectations of ourselves. If we recorded all of the messages we give 

ourselves every day and played them back, we would probably accuse ourselves of being in an 

abusive relationship with ourselves. Think about how many times each day you say something 

mean about your body, or criticize yourself for the way you spoke to a friend or relative. 

Whether it’s pointing out a flaw in your body, the clothes you chose, whether you came 

across as aggressive or passive with others, or just reprimanded yourself for being late, we are 

often mean and discouraging to our own selves. 

It is common for us to feel unjustified self-guilt for everyday decisions we make, or feel 

that we are being judged negatively by a colleague or friend. Interestingly, even when others 

genuinely compliment us, we often question their intentions or sanity rather than being able 

to internalize a positive truth about ourselves. This morning, for example, how many times 

did you compliment or congratulate yourself on something you said or did? Did you take 

the time to be kind to yourself? Instead of rereading that email to your boss 7 times after 

you already sent it, because you felt you wrote something wrong, wouldn’t it be amazing if 

you could feel unconditional support and self-encouragement regularly? You don’t have to be 

mean to yourself to be motivated and excel in all areas of life; in fact, being sweet and kind to 

yourself will be more fulfilling, rewarding and allow you to have more success in all areas of life. 

Bake Your Way to Happiness 

CLICK HERE TO ORDER THE REST OF THE CHA 

*EXCLUDES SHIPPI


Coconut Whipped Cream Cake With 

Fluffy Icing recipe and create a Love 

Yourself recipe, which we can use to 

bake our Self-Love reconstruction: 

1Enough whipping. Stop whipping. 

Start reciting and internalizing 

positive messages about yourself. 

I automatically stop saying negative 

things about myself. All of the intrusive 

and abusive thoughts disappear from my 

brain and body. I feel confident and happy 

with myself. 

2Add encouraging layers to your 

beautiful cake. 

Every decision I make is a good one. 

I can internalize compliments from others 

and feel unconditionally proud and happy 

with myself. 

3Fluff up your icing. Spend extra 

time every day retraining your 

mind and body to accept goodness, 

kindness and self-love. 

It has become part of my daily routine 

to be kind and loving to myself. 

I automatically find three sweet things 

to say to myself about myself throughout 

the day. My mind is filled with positive, 

encouraging thoughts and feelings about 

all the things I say and do. 

I remember leaping out of bed, excited and 

motivated to get to work today. As I got dressed 

quickly and easily, I once again felt really good 

about myself, my choice of outfit for the day, 

and my body. I happily took the things I needed 

for work and when I got to work, I realized that 

I hadn’t said one bad thing about myself all 

morning! This is the fourth morning in a row 

where all the self-abusive, critical negative 

thoughts seemed to have just melted away and 

disappeared. It’s like my brain just can’t hold on 

to any negativity anymore. When I was reading 

my email, I briefly started to question myself 

but instead, the negativity disappeared instantly, 

and an amazing energy filled with self-confidence 

and motivation embraced me. I felt so happy 

with myself all day. 

At lunch, two of my colleagues took the time to 

compliment me on my success and remind me 

how beautiful and intelligent I am. It was different 

this time; instead of minimizing what they said 

or dismissing it, I was able to internalize their 

comments as my truths. I thought, “You know 

what, I am beautiful, intelligent, warm and 

funny.” I love myself unconditionally, and my 

brain reminded me of my worth and abilities 

throughout the day. Even in the evening, I felt 

amazing sensations of pure joy and self-love in 

my heart. I snuggled up with my book on my 

comfy sofa and reminded myself that I am an 

amazing soul, full of goodness and compassion, 

and I deserve and will accept self-love. Always. 

PTER, INCLUDING THE RECIPE! ONLY $9.99! * 

NG AND HANDLING 



Rhubarb 

Pudding Cake 

WE TEND TO TRY SO HARD to be better at everything but sometimes, without even 

realizing it, we might actually be making things more difficult for ourselves. It’s odd, but many times, 

deep down, we may have low self-worth or feel that we don't deserve good things to happen to us, 

or for us. Sometimes our minds can try to convince us to act in ways that don't promote actual 

acceptance of goodness in our lives. 

Do you ever respond to others in a way that actually results in your not achieving the goal of 

accepting goodness and success? Maybe you tend to be too nice to others at work, taking on extra 

jobs that aren’t yours. You may think that they will continue to like you because you are easygoing 

and clearly a team player? Let’s think it through, though. When you take on too many tasks at work, 

it becomes harder to focus on your own work and complete it efficiently and productively. Your 

colleagues may learn to think of you when handing out extra work since you are compliant and 

don’t say no. By being “too nice,” you may actually be creating a situation where you can’t work at 

your peak performance, allow others to take advantage of you, and don’t actually achieve goodness. 

Do you tend to take on too much at home? Do you feel that by preparing meals for others, cleaning, 

taking care of household tasks, and being emotionally supportive of your family, you are achieving 

goodness and success at home? Sometimes by doing too much for your family, what really ends up 

happening is that you find you are stretching yourself too thin. You may feel stressed, resentful and 

upset. Instead of others appreciating all your efforts, they may learn to expect them and then be 

upset with you if you seem moody or stressed. 

Like our cake, life can get messy. The things you do with the intention of feeling good can be 

counter-productive, stem from low self-worth, and stop you from achieving goodness. You deserve 

to achieve goodness in all areas of your life! You are worthy! 



*EXCLUDES SHIPPI


Rhubarb Pudding Cake recipe and 

create an I Am Worthy recipe, which 

we can use to bake our Deserving-and- 

Accepting-of-Goodness reconstruction: 

1Focus on your sweet filling. Identify 

and change any unhealthy thoughts 

or behaviors so that you can embrace 

goodness in your life everyday. 

It’s amazing, I can clearly differentiate 

between thoughts and actions that would 

be good for me and those that wouldn’t. 

I automatically act in ways that will allow 

me to achieve and accept goodness in my life. 

2Add cream to your cake. 

You deserve goodness, always. 

It feels like something has shifted in my 

brain and body, and I acknowledge and 

accept that I deserve and will achieve 

goodness and success in all areas of my 

life every day. 

3Appreciate the warm goodness of 

the cake. Feel worthy and deserving 

of love. Remind yourself of this again 

and again. 

I naturally remind myself again and again 

that I am a very worthy person. I feel proud 

as these thoughts and feelings of deserving 

and accepting goodness feel authentic. 

I remember the first time I was talking to my 

colleague who had asked me to stay late and 

work on an extra project. I identified that taking 

on this project, and staying late, was not in my 

best interest. Instead of just agreeing, as 

I normally do, I was able to warmly and assertively 

decline. I told her that it was essential for me 

to complete my task, and that although I would 

like to help, unfortunately I would not be able to 

tonight. She was actually okay with it and didn’t 

even argue. It’s like she sensed I was being kind 

but firm about my decision, and she accepted it. 

Instead, I spent the time completing my work. 

I was naturally motivated, efficient and productive, 

and able to leave work on time. I had some 

extra time before dinner, so I decided to do something 

for myself that I enjoyed. The following day, 

I felt capable and intelligent and was able to 

achieve all the things I wanted to get done 

happily and comfortably. It feels like something 

has shifted in my brain and body, and 

I know I deserve goodness and will achieve 

it no matter what. 

Every night before showering, I lovingly caress 

my arm or face and remind myself that 

I am a worthy being. It feels important to remind 

myself that I am worthy and deserving of goodness 

in all areas of my life every day. I truly feel 

worthy, and have this wonderful sense that not 

only do I deserve goodness, I will achieve it. 

You are worthy! 





Never-Fail 

Fudge 

WOULDN’T IT BE GREAT if we could truly believe in our abilities and put 

out an energy of success in our relationships, at work, with our friends, and spiritually? 

Failure is actually quite subjective when you think about it. What you may perceive as a 

failure, someone else may perceive as a success. For example, you may feel that you have 

failed as a parent, but your child or other children may see you as a wonderful parent. The 

reality is we don’t actually fail at anything. What we may consider a failure may be more of a 

lesson, wisdom, or even the basis for potential future success. Everything in life has a bigger 

picture, and something that may be viewed as a failure today may actually be a necessary 

step toward achieving a greater success in the future. Let’s take failing a driving test for example. 

It’s quite presumptuous for us to assume that by failing the test, something bad has 

occurred. Maybe having to practice more and retake the test will actually make you a better 

driver, or save your life. Since we don’t really know what the future holds, is it possible that 

there was a bigger picture you weren’t aware of, and that not passing the test at that time 

actually helped you achieve success in some way? 

We are too quick to label ourselves or something we have done as a failure. Labeling ourselves 

as failures lowers our self-confidence and ability to succeed. We never fail. We learn, 

we grow, we evolve. Imagine how much your self-confidence would increase if you didn’t 

see yourself or the things you do as a failure. Low self-confidence is the root of almost 

all mental health issues. People who suffer from depression, low mood, anxiety, obsessiveness, 

negative thoughts, or even phobias, tend to present with underlying low self-confidence 

issues. If we feel good about ourselves and our actions, and truly believe we can achieve 

success in all areas of our lives, we would know that we never fail. 



*EXCLUDES SHIPPI

Let's take three components of our 

Never-Fail Fudge recipe and create an 

Achieve Success recipe, which we can 

use to bake our Success-in-All-Areasof-Life 


1Never stop trying. If something 

doesn’t work, try something else. 

Eventually you can figure out any 

puzzle or recipe, and the result will 

be spectacular. 

I naturally take the initiative in all areas 

of my life. I acknowledge that I am a 

competent, brilliant person who can succeed. 

2Success!!!! Train your mind 

to adopt a new healthier story. 

No more failures, everything has a 

reason, a purpose, a bigger picture. 

Ultimately, you will achieve success. 

I feel so successful at everything I do. 

My mind automatically sends me messages 

that remind me that I am exceptionally 

capable, confident and will achieve and 

accept success in all areas of my life. 

3Get sticky with your fudge. 

Feel the stickiness of your fudge 

with your fingers. Life gets sticky 

sometimes, but everything will work 

out in the end. If it hasn’t worked out 

yet, it isn’t the end! 

Nothing brings me down or makes me feel 

overwhelmed. I can get through everything 

in life comfortably and easily. I have faith 

that things will turn out the way they are 

supposed to. Everything will be okay. 

I remember feeling motivated and compelled to 

clean up my space. I used to just leave it messy or 

procrastinate tidying up, but things are different 

now. I naturally take the initiative in all areas of 

my life and enjoy making things happen, not 

waiting for them to happen. After I was done I felt 

that my space and my mind were clear and calm. 

I made time to make my Never-Fail Fudge, so that 

I could enjoy it with warm tea later in the evening. 

It's like there is this motivating force that compels 

me to take action and succeed no matter what 

is going on. 

In the evening, I relaxed in my chair and enjoyed 

my tea and fudge. My mind was filled with creative, 

inspired ideas for work that would help me excel. 

After my tea, I completed my projects with ease. 

My mind continued to remind me that I am an 

exceptionally capable, confident person who will 

achieve and accept success in all areas of my life. 

The following night, I had a family gathering at my 

house. The energy was warm, loving and sincere. 

We all laughed and talked, and even though my 

brother shared some bad news, it didn't impact me 

in a negative way. I was able to set boundaries 

so that I could be supportive of him but take care 

of myself and my needs at the same time. Instead 

of feeling bad for not giving enough, or thinking 

that I had failed in some way, I automatically felt 

that I had done enough and was happy with my 

actions. Nothing feels overwhelming, or impacts 

me in a negative way. I know there is a bigger 

picture for everything in life as I continue to enjoy 

and embrace success always. 

We never fail. 

We learn, we grow, we evolve. 





OUR BODIES ARE BEAUTIFUL and important in so many ways, 

and yet most of us take issue with them and dislike them fiercely. Over time, society 

has shifted its ideals as to what the perfect body should be. Depending on the time 

period, full, curvy, skinny, and muscular body types have been sought after. 

Recently, there has been a movement toward specific body parts needing to be thin 

and others fuller and more muscular in both men and women. The one thing that 

remains constant is that there is no constant. What society views as “ideal” or 

“perfect” is always changing. Unfortunately, in response to the pressures of society 

and, in particular, the media, most individuals strive to change their bodies and keep 

up with what is considered acceptable and attractive at the time. This ends up being 

a very difficult, draining task, which may burden people physically, emotionally and 

financially. The results of dieting, overexercising, and surgery are often temporary and 

unsuccessful long-term. These often exhausting strategies seem futile to many people, 

and rarely give the individual the gratification he or she sought so hard to achieve. 

Ultimately, it would be most beneficial for us to stop trying to change the 

amazing gift we were given. Instead, the focus should be on eating all foods in 

moderation and exercising in a way that is not extreme. This way, we are taking care 

of our bodies properly, and whatever size or shape we have is natural and heathy. 

You deserve care and kindness every day; remind yourself to accept your body and 

appreciate it unconditionally. 



*EXCLUDES SHIPPI

Let’s take three components of our Orange 

Cranberry Loaf recipe and create a Love 

Your Body recipe, which we can use to bake 

our Love-Your-Body reconstruction: 

1Consider the shapes in your recipe. 

The orange is large and round, the 

cranberry is small, the loaf oblong. The 

shapes of the foods are natural and don’t 

make you question whether one food is 

better than another. When you take care 

of yourself in a healthy way, your shape is 

natural and beautiful. 

As I continue to take care of my body 

properly, I accept, appreciate and love my 

body unconditionally. 

2Oranges and cranberries are good 

for you. They keep your body healthy. 

You need to be good for you, too. Keep your 

mind healthy by being kind and loving to 

yourself and your body. 

Every day, I automatically remind myself that 

I am beautiful inside and out. It’s a change, but 

I actually like every part of my body now. I feel 

authentic, warm, loving feelings when I think 

about myself and my body. 

3A loaf can be different widths or 

lengths, and round or oblong. Your body 

can be different, too, and that’s a great thing! 

My body might change or have its own unique 

shape, and that’s a great thing. I will always 

love and appreciate my body at its natural size 

and shape. 

I remember on Wednesday once again taking 

the time to nourish my body properly with my 

balanced dinner of salmon, sweet potato 

and corn. After dinner, I enjoyed a slice of my 

delicious orange cranberry loaf as I sat outside 

relaxing on my deck. 

I naturally eat all foods in moderation regularly, 

and my body feels energized and happy as 

I take responsibility for taking care of it properly. 

On Thursday morning, I felt compelled to wake 

up early, grab my gym bag and exercise for 

20 minutes. I engage in some form of physical 

activity a few times a week, and it keeps me 

feeling motivated all day long. It was odd but 

when I got changed out of my gym clothes, 

I actually had nothing bad to say about myself 

or my body. I even thought my thighs looked 

great! I once again felt authentically beautiful, 

and truly liked the way I looked. 

On Friday morning, I got dressed quickly and 

easily, and took a few minutes to admire myself 

in the mirror. I look good. I am beautiful. Once 

again, I felt amazing in the outfit I chose and 

didn’t even question it, myself or my body. 

I simply gathered what I needed and headed 

out for the day, feeling kind and loving toward 

myself. That evening, after my bath, I lovingly 

caressed my beautiful stomach as I dressed. 

I realize that my body has changed and will 

change over time, and I’m okay with that now. 

My body is a gift, and I love it and will always 


Accept your body and 






HOW MANY TIMES have you had an intrusive or negative thought enter 

your mind in the past day? Does it sometimes feel like these thoughts get stuck 

there, and you have difficulty or are unable to let them go? Do you ever feel like 

your mind gets preoccupied on a specific issue about work, family, or relationships? 

It is very common for us to have negative thinking as we dwell and sometimes even 

obsess about things we have said or done, or things we feel we need to do in the future. 

This type of thinking trains our brain to hold on to negativity and repeat it in 

our daily lives. 

Wouldn’t it be amazing if we could just let these negative thoughts go and embrace 

positive thoughts? Imagine how much more we could accomplish and how much 

better we would feel about ourselves if our brains spent even half as much time 

rehearsing positive thoughts instead of negative ones on a regular basis? You 

could wake up each morning with your own personal cheerleader and feel motivated 

throughout the day because you would constantly be reminded of everything positive 

you have done and can do, and enjoy serenity in the evening and before bed as your 

mind takes you on a positive journey filled with endless enthusiastic possibilities. 

You can train your thoughts to be different, suggesting to them at every moment to 

be kind, nurturing and empowering. Create an encouraging voice, a best friend, to 

guide you, support you, remind you of your worth and abilities. Ongoing positive 

thinking can free your mind and open you up to expecting and accepting goodness 

and happiness. You can accomplish wonderful things with positive thinking. 



*EXCLUDES SHIPPI

Let’s take three components of our Butter Tart Squares 

recipe and create a Positive Thinking recipe, which we 

can use to bake our Your-Thoughts-Are-Your-Friends 


1Butter your mind up. Just as you take the time to 

remind others that they are amazing, do the same 

for yourself. Even if it feels unfamiliar or difficult, butter 

yourself up and generate ongoing positive messages 

for your mind to absorb. Enjoy the taste of the delicious, 

encouraging butter as it gets integrated into your 

daily thoughts. 

I take time every day to put at least three positive thoughts 

into my mind. Amazing, nurturing, encouraging thoughts 

are automatically integrated into my brain; they feel authentic 

and awaken naturally now. 

2Trick the tart. If your mind tries to manipulate 

you into believing you should focus on something 

negative, try to trick it! Say the complete opposite 

thought at least three times, and envision that it is 

your reality. 

All of the negative and intrusive thoughts automatically 

disappear from my brain and body. If I start to think 

negatively, even briefly, it’s different this time. My brain 

immediately shifts the thought into a positive one and 

holds on to it. 

3Turn your squares into circles. Retraining your 

brain can take time. Remember, you are trying to 

undo all the years of negative thinking that you may have 

inadvertently taught your brain to do. Take your time and 

be patient as you bake your new positive thoughts. 

As each day passes, I find that more and more of these positive 

thoughts are automatically sticking. I am reminded of all the 

wonderful things I have done, can do and will do every day. 

I remember, for the third day in a row, 

waking up feeling inspired, motivated and 

happy in my core. As I brushed my teeth, 

I started with my first positive message for 

the day. You are a beautiful worthy soul who 

will accomplish great things. 

At lunch, I decided to go for a walk. As 

I bathed in the sunshine, my brain remembered 

that I am bright and warm and will 

absorb goodness and love every day. 

Before bed, I sang a little song to myself 

about how everything will be more than 

okay and how I will be naturally reminded 

of positive thoughts throughout the night. 

Rehearsing three positive messages every 

day keeps me feeling happy and motivated 

all the time. The following day, for a brief 

moment, I felt a negative thought start to 

creep in. As soon as I sensed it, I took 

responsibility and flipped it into a positive 

thought. I’m actively training my brain to 

think in a healthier way that promotes 

happiness and positivity. It was amazing; 

instead of dwelling on what I thought I did 

wrong, the negative intrusive thought 

automatically disappeared in less than a 

minute. My mind was flooded with positive, 

encouraging thoughts, and I felt 

confident and empowered. 

Later that night, I was once again 

convinced that I am a deserving, warm 

successful being. These positive thoughts 

are beginning to feel so real. My ongoing 

positive thoughts make me feel great; 

they have changed my life. 





ON ANY TYPICAL DAY, it is natural for us to experience a range of 

moods depending on our circumstances. You may get irritated when lining up outside 

the door of your favorite coffee shop on a cold February morning, experience 

a very happy positive mood when your bus arrives five minutes early, or feel a deep 

sorrow when you hear news that your best friend’s dog has passed away suddenly. 

These are all normal mood fluctuations that remind us of our humanity and connect 

us to others and our environment. When your moods seem to get overly intense, 

uncontrollable or excessive, you may feel helpless, controlled by a monster that seems 

to take over any last bit of rational thought you may have left in you. Days after excessive 

mood instability, you may feel embarrassed at how you verbally harassed the 

sales clerk for 35 minutes, or how you cried at the end of that commercial for literally 

seven minutes. You may feel horribly guilty for yelling at your son after seeing his 

room a mess once again, or avoiding your partner for four days because he didn’t do 

something the “right” way. 

When our moods get out of hand and seem uncontrollable, we may say or do things 

that are hurtful or unhealthy to ourselves and others. Working on empowering 

yourself and finding balance will help create stability and a calmer mood, regardless 

of the people or situations you encounter. By identifying mood swings, you can start 

to understand them, and minimize their intensity and frequency. Finding tranquility, 

harmony, balance, and inner peace will help you maintain a loving, healthy relationship 

with yourself and others. 



*EXCLUDES SHIPPI


Almond Scotch Cookies recipe and 

create a grounded recipe that we can 

use to bake our Balance-Your-Moods 


1Scotch, please… 

At times we all feel the desire to turn 

to something that will help calm us down 

or make us feel better. Rather than an 

addictive or unhealthy crutch, find and 

use helpful techniques to help balance 

your moods. 

I am starting to be able to identify any 

extreme mood swings now. As soon as 

I feel one coming on, I automatically 

read my reconstruction, go for a walk 

or meditate. 

2Batter up! Mix in calmness, balance 

and serenity. 

As I continue to engage in self-care 

activities, my extreme moods never last long. 

I am naturally becoming a more peaceful, 

grounded, balanced person. 

3Save your cookies. 

Don’t let your moods overwhelm 

you or take over. Take time every day to 

protect and honor yourself by being 

gentle, compassionate and kind. 

I naturally acknowledge that I am a good, 

kind soul who deserves happiness and 

stability. My moods are automatically 

balancing out and I feel grounded, regardless 

of what is going on in my life. 

I remember identifying that I may have been 

reacting in an extreme manner to my mother 

when she tried to tell me what to do on Monday 

evening. Instead of continuing to yell over the 

phone, I told her I had to take care of myself and 

that I would call her back when I felt calmer and 

able to talk in a healthier way. I hung up the 

phone and decided to go for a nice walk. After 

my walk, I sat in a peaceful, quiet space and 

meditated. Amazing sensations of happiness 

and positive calming energy embraced me in 

my peaceful safe place. I automatically take the 

time to engage in useful activities that keep 

me feeling calm, grounded and content. 

On Tuesday after work, I enjoyed a relaxing 

swim and a massage. Self-care, on a regular 

basis helps keep me healthy and stable, and my 

moods are now naturally balanced all the time. 

The following Thursday, even though I was sad 

after a brief argument with my parter, it felt 

different and not so intense. There were no 

overwhelming negative feelings this time, and 

the sadness seemed to automatically melt away 

from me. My mind was filled with nurturing, 

grounded thoughts that made me feel at ease 

and content. It seems like nothing is extreme, or 

overly stressful anymore. Regardless of who I am 

with or what is going on in my life, I feel grounded, 

balanced and calm in my core. 

By identifying mood 

swings, you can start to 

understand them. 





Best-Ever 

Lemon Pie 

“YOU CAN GET a whole lot further with honey than with vinegar.” Projection, negativity and 

the fallacy that others can be mind readers can complicate effective communication. 

Projection: Sometimes when we are upset, we may be describing to another person what we ourselves 

are actually feeling or thinking. “You always wear that awful sweater,” may be you saying “I care a lot 

about appearances and what others think; you should too.” Projection can often lead to conflict or 

misunderstandings because others don’t always have the same perceptions, morals or values that 

we have. 

Negativity: Have you noticed that you tend to be much more negative with or take for granted the 

people you are supposed to be closest to? It’s amazing how sweet, cautious and kind we can be with an 

acquaintance or a stranger, but so negative with the ones we love the most. Negative communication 

is quite common among couples, parents and children. “You will never get a job,” “you are annoying,” 

“I don’t like you.” Add in expletives, and some of those phrases may sound very familiar. 

Mind Readers: We tend to expect others to be naturally skilled mind readers. Even if we don’t believe 

in the legitimacy of psychic powers, we may think that others should know what we are thinking 

or need. By communicating in a subtle, enigmatic, puzzling manner, you may get upset when others 

“just don’t get it.” “I told you what I needed but you didn’t listen!” Did you really clearly and explicitly 

express your needs or desires? 

These communication issues can limit our happiness, and meaningful long-lasting connection to others. 

By practicing effective communication, we can avoid some stress and anxiety, and feel more comfortable 

and confident in every relationship. 



*EXCLUDES SHIPPI

Let’s take three components of our Best-Ever 

Lemon Pie recipe and create a communication 

recipe which we can use to bake our Effective- 

Communication reconstruction: 

1Best-Ever. Everyone needs unconditional 

acceptance, support and a non-judgmental 

person to listen and understand them. Instead 

of reacting, practice kindness, and sweetness. 

If we give goodness we will invite in the same 

towards us, or at least minimize negativity and 

conflict with others. 

I automatically communicate in an encouraging, 

positive manner with others, and many times they 

respond to me in the same way. 

2Lemon. Don’t be so sour! Remember to 

love and respect the people who mean the 

most to you. Have the personal empowerment to 

stop negative communication with your family 

and friends. 

It’s weird, but if I start to be judgmental or critical 

with people who mean a lot to me, I naturally notice 

and stop this behavior. My brain reminds me I will 

achieve more with kindness and I automatically phrase 

things in a positive and encouraging way. 

3Follow the instructions so that your pie 

comes out baked successfully. Don’t assume 

others will know when something is wrong, or if 

you need something. Be clear and provide detailed 

instructions so that you can get what you need in 

every situation. 

If I need or want something, I am now naturally 

confident, warm and assertive. I ask for what I need 

in a clear manner, and others respond well to my 

effective communication. 

Reconstruction 

I remember coming home and giving my partner 

a warm, loving hug. It was nice to see each other, 

and I felt warm, connected and expressive. We 

shared about our days, and I took the time to be 

sweet, kind and patient. I automatically start 

all of my communications with others by saying 

something positive and inspiring about them, 

and this allows for healthier relationships in all 

areas of my life. When my daughter got home, 

I was tempted to express how irritating it was 

that she once again walked through the main 

entrance with her snowy wet boots, making a 

mess. Instead, I greeted her with warmth and 

love and was able to express my frustration in a 

more positive way that would encourage change. 

“Hi honey, how are you? I missed you lots today, 

and hope you had a good one! Looks like you 

accidentally wore your boots in, no big deal. 

Did you want something to clean that up with?” 

The following day at work, when my boss 

demanded I stay late to finish a project, 

I responded differently. Instead of being upset 

that he didn’t remember I had to pick up my son 

from baseball, I communicated my needs clearly. 

“I appreciate the urgency of this, and thank 

you for making sure I remember. Unfortunately, 

I have another commitment I must get to 

immediately, but I will have that for you first 

thing in the morning. I think you are a very 

responsible boss, and I appreciate the encouragement 

and motivation. I hope you will be very 

pleased with the project. Have a good evening.” 

He understood and wished me the same. I am 

naturally confident, clear and communicate in 

an effective manner with others. This has created 

ongoing happy, positive relationships that I enjoy 

every day. 





Buttermilk 

Chocolate 

Cupcakes 

DO YOU EVER WISH that you could go back to childhood and re-parent 

yourself? That you could help your younger self through a rough time, be your guide, 

hero, guardian angel? 

Dear little one, 

I just want to remind you how much I love you. I understand that some of the things you 

are going through are tough, and I just want to hug you and hold you tight during those 

times. Remember that you will get through everything. There is always a bigger picture, and 

you are destined to have goodness and love always. I am truly proud of you for everything 

you have done and will do. I think that you are amazing and beautiful inside and out. 

During the rough times, I will always be here to support you and remind you that you are 

deserving of happiness and will get it! You are so sweet, I wish I could just pick you up and 

take you to wondrous places, fill you up with love, inspiration and hope. I promise to protect 

you, guide you, and always be there for you. Anytime you need me, just reach out. I am here. 

I will soothe you, give you wisdom in times of need and love and encourage you every day, 

to remind you of your worth and abilities. My love for you is unconditional and boundless. 

I am always by your side. Forever. I love you. 

Me 

Inner child work helps heal wounds and difficulties from childhood. You can connect 

to your younger self, your vulnerable self, and rewrite your history to help your inner 

child heal. 



*EXCLUDES SHIPPI


Buttermilk Chocolate Cupcakes recipe 

and create an inner child recipe which 

we can use to bake our Love-Your- 

Inner-Child reconstruction: 

1Buttermilk is a rich, nurturing, 

filling ingredient. 

There is one person who came into 

this world with you and one person 

that will always be there for you, with 

you, until the day you leave the earth. 

I automatically nourish and fill my inner 

child up with richness, using the main 

ingredient of self-love, every day. 

2Chocolate. A common source of 

happiness, soothing and sweet. 

I naturally connect with my inner child if 

I feel vulnerable or upset. I am able to 

soothe my inner child with unconditional 

love and sweetness. 

3Nourish your inner child with 

a cupcake and gifts of love and 

connection. 

I feel encouraged and inspired to create a 

photo album, take my inner child out, and 

give myself meaningful gifts of self-love. 

Rewrite your history to 

help your inner child heal. 

I remember once again lying down, snuggled up 

warmly by the fire with myself. I took the time to 

remind my inner child of how much love I have 

to give. “You know you are awesome, right? 

I just want to remind you of how proud I am of 

you. I can’t begin to tell you how much you mean 

to me. We have been through so many things 

together and there are many more fascinating 

adventures for us to experience together. I love 

you so much.” 

The following day was a little tough at work. 

On the way home, I stopped to get some gas 

for my car. As I pumped it in, I began to feel 

slightly sad and upset, but it was different this 

time. I talked my inner child through it. “It’s okay 

sweetheart, I will help you through it. Everything 

will be okay. Remember, there is always a bigger 

picture, and I am, and always will be, by your 

side. I will protect you and give you what you 

need. Always.” It was amazing; as soon as 

I got back in the car, I felt better, lighter, 

more confident about everything. 

I decided to spend part of my weekend with 

my inner child. We baked some cupcakes, and 

lovingly looked through the photo album 

I created for my younger self. I connected with 

my inner child, and we went on a walk through 

the forest by our house. We felt free, and there 

was a skip in our step. Feelings of lightness, 

freedom and happiness embraced us. I found 

a flower and gave it to my inner child. “I love you, 

sweetness. I will do things for you, teach you, 

listen to you and fill you with inspiration, love 

and happiness. We are one.” 





Date 

Squares 

RELATIONSHIPS AREN’T ALWAYS EASY. In the past, it was 

common and sometimes necessary to meet someone and get married at a young age. 

These days, younger people are often encouraged to finish secondary school, travel, 

live on their own and date many people before they settle down. 

Developing a sense of self is healthy and can help an individual feel confident, expressive 

and understand individual needs and goals effectively. Ultimately, a partner should 

be the icing on the cake, not the cake. You can enjoy your cake more with the icing 

on top; it adds something extra, but it is not a necessity. 

With continued self-exploration and development, people gain independence and 

life experience. At times, independent self-reflective people may find it hard to be in 

a relationship with another, because that requires regular give-and-take and changing 

patterns of behaviour. 

When you are on your own and comfortable with the things you do and the way you 

think, you might begin to realize that the person you are dating or in a relationship 

with is quite different and has needs or desires that are not comparable with yours. 

Enjoying happy relationships takes a lot of understanding, compromising and 

healthy contact with each other. A positive, encouraging, happy relationship can help 

inspire you and bring you warmth and joy. 



*EXCLUDES SHIPPI


Date Square recipe and create a 

relationship which we can use to 

bake our Enjoy-Happy-Relationships 


1Have a clear understanding of 

what you are looking for when you 

date someone. 

I am able to understand who I am, what 

I need and what I am looking for in a 

future partner. 

2Compromising. Bite around your 

date square so that it becomes a 

circular shape. 

I naturally see my partner’s point of view, 

and it is easy and natural for me to 

compromise and still have my needs and 

goals met in my relationship. 

3Healthy contact. Relationships 

are like your date square treat for 

you to enjoy. Desserts are extras you 

don’t need or get all the time, so don’t 

take a partner for granted. Always 

appreciate the one you love. 

My partner is an amazing person. I am 

honored to have my parter in my life, and 

automatically interact in ways that 

facilitate love, respect and happiness. 

I remember getting ready to go on my date. 

I took the time to reflect on who I am and the 

things that I need and want in all the areas of 

my life. When we met for dinner, I was naturally 

warm, connected and expressive. As time went 

on, we were able to identify, together, things that 

were important to us. It is becoming natural and 

easy for me to find a partner that I can fit well 

with. I take the time to think about what has 

worked for me in the past and what I need in the 

future, and can connect authentically with my 

partner to ensure that we are on the same page. 

Six months into our relationship, I remember 

my partner asking me if I would go camping. 

Knowing that I’m not fond of camping, and never 

had been, we talked about ways of compromising. 

We realized that we could go on small trips 

with friends instead, or maybe go to a cabin 

together as a compromise. It felt good to make 

sure both of our needs were being met and that 

we were happy with our decision. The following 

week, I spontaneously decided to give my 

partner a hug and a sweet personalized gift. 

I realized that my partner shows me love and 

affection regularly as well, and always takes the 

time to remind me of how important and meaningful 

our connection is. I truly appreciate having 

someone in my life who makes me feel happy, 

and we continue to share great moments 

together every day. 

Ultimately, a partner should 

be the icing on the cake, not 

the cake. 




Chapter 

Thirteen 

How to 

Manage 

Stress 


Blueberry 

Coffee 

Cake 

GETTING THE KIDS TO SCHOOL, taking care of a sick family 

member, finishing a work project, preparing meals, attending events... 

Sometimes it feels like everything in life is stressful and overwhelming. It’s hard 

enough to try and manage your own life and issues–throw in other people, their 

issues, their needs and expectations of you, and life gets stressful. 

How can you manage stress so that regardless of what you are doing or what you are 

going through, you never feel overwhelmed or exhausted? We can train our brains 

to minimize the emotional impact of many of the stressful experiences in our lives. 

By actually feeling that anything is possible and not very difficult, we can begin to 

interpret things that were once stressful and unbearable as easier and simpler. Since 

all events and experiences in our lives are based on our subjective interpretation, we can 

modify our perceptions of each event and internalize each of them as much less 

stressful. Wouldn’t it be great if half the things you had to get done today felt like a 

breeze: easy and simple, and left you feeling comfortable and relaxed in your core? 

Any surprise, or unexpected change of plans, or emergency situation, can be met with 

resilience, empowerment, calm thoughts and feelings. 



*EXCLUDES SHIPPI


Blueberry Coffee Cake recipe and 

create a calmness recipe which we can 

use to bake our How-To-Manage- 

Stress reconstruction: 

1 

Taste the sweetness of your berry 

and train your brain to not focus on 

being blue. Since all perceptions are 

subjective, the way you interpret them 

is ultimately up to you! 

Something has shifted in my brain, and 

it’s weird but nothing in my life feels 

stressful,or overwhelming anymore. I feel 

like everything has become easier and that 

I can manage anything comfortably now. 

2Coffee. Create and rehearse 

messages that energize you! 

Every day I wake up feeling full of energy 

and motivation! No matter what is going 

on in my life, I am passionate and 

positive. I naturally feel empowered and 

confident that I can get through anything. 

3 

Save some cake for the rest of the 

week. Take the time to prioritize 

what you have to do. 

I take time every day to write down what 

I have to do for the day, and let go of the 

things that are not a priority. This makes 

everything feel easier and lighter, and 

I can comfortably achieve my goals in a 

calm way. 

I remember being busy at work and it was odd, 

but it didn’t feel stressful at all. I was able to 

complete everything on my to-do list. 

It seems as though no matter who gets upset 

or what happens in my life, I feel naturally calm 

and relaxed in my core. It’s like I can handle 

anything now and all of the anxiety and stress 

melt away from me. Even when my daughter 

approached me with a difficult situation, I didn’t 

internalize it in a negative way. It became more 

of a practical problem to solve, and I felt easygoing 

and peaceful as we interacted. 

The following day and evening, I once again 

experienced amazing sensations of pure, positive 

energy in my core. I feel so motivated, inspired 

and full of life and happiness every day. It’s like a 

switch has gone off, and I never feel tired or 

stressed out anymore. On Monday, I wrote down 

the five things I really wanted to accomplish for 

the day. I put aside two other things that could 

wait until later in the week. I felt empowered and 

confident as I easily and comfortably achieved 

my goals for the day. Surprisingly, I even had 

time for some self-care left in the evening and so 

I decided to go on a nice peaceful walk by the 

pond. I sat on the bench and smiled as the ducks 

and geese swam by. 

We can modify our perceptions 

of each event. 




Chapter 

Fourteen 


Cranberry 

Pie With Orange 

Custard 

REMEMBER shaking your head and laughing when seeing a small child spend 

hours getting excited and having fun with the box from an expensive gift you bought, 

the spoon in the kitchen, or the sound the water would make while splashing during 

bath time? Or how fascinating and passionate your cat would become when you 

pulled out the string? 

Do you ever feel like you have lost some of your passion in life? That sometimes you 

are stuck? Experiences, people or thoughts from your past may have impacted you in 

a negative way, and made you lose some of your innocence and zest for life. 

Sometimes underlying issues or past experiences can keep us in a fear mode and prevent 

us from enjoying the fireworks of a full and passionate life. We get too caught 

up in what we have to do, or think we have to do, and forget how important it is to 

be present in each moment and shine. 

To be passionate, you don’t have to be rich, travel the world or continually seek external 

wisdom. Passion is about being physically and emotionally excited about 

anything and everything, really. Right now. 



*EXCLUDES SHIPPI


Cranberry Pie with Orange Custard 

recipe and create a passion recipe 

which we can use to bake our Find- 

Your-Passion reconstruction: 

1Can-berry. I can be happy and 

passionate about everything in my 

life every day. 

I naturally emote an amazing passionate 

energy that fills every moment with light, 

laughter and love. 

2Custard. Mix zest and tang 

into your new sumptuous 

creamy life. 

I remember and feel what it is like to be 

free, passionate and very excited about 

everything in my life. 

3Present Pie. Live each moment. 

Life is a gift. You are a gift. 

My mind automatically focuses on what 

is happening right now, rather than 

what was or what will be. Right now, 

in this moment, I am passionate and 

happy. This moment is a gift. 

Reconstruction 

I remember walking through a garden and 

finding a beautiful pale pink flower. I bent down 

to touch the petals. It was so soft and sensual, 

and I could smell how sweet and magnificent it 

was. One of the petals fell into my palm, and 

I gently took it to the ravine beside me. I placed 

it in the water and watched it float peacefully and 

slowly. A droplet of water landed on the petal. 

It was so clear and yet, when reflected by the 

sun, it became so colorful. 

As I watched the petal continue its scenic 

path down the river, I felt energized, passionate 

in my soul. In every part of me. I thought about 

how much I have done and learned already in my 

life, and was astonished and proud of every 

moment, every experience. Nothing felt bad or 

wrong or regretful. I can see now that there is 

always a bigger picture, and every part of my 

journey is stimulating and fascinating. Each day, 

I naturally enjoy and appreciate everyone and 

everything my life has to offer. 

I am present and accept everything in my life 

as a gift that the universe has sent me. Even if 

I don’t understand everything, I can naturally 

feel everything, be everything, and experience 

true passion, energy and life. 

Be present in each moment 

and shine. 




Chapter 

Fifteen 


Classic 

Biscuits 

FOR MANY YEARS, clients have come to me in awe, happily surprised at 

how well the reconstructions work for them. They describe them as magical and, in 

many ways, lifesavers. 

I have seen many clients with a variety of issues over the past 16 years, and many of 

them have reported issues with sleep. Whether it be because of business, obsessive 

thoughts, mood issues, or just because, sleep difficulties are quite common across the 

board. Luckily, reconstructions seem to work best with sleep issues. 

Almost all of my clients have reported an amazing shift in the ability to fall asleep 

and stay asleep successfully after rehearsing sleep reconstructions. Freedom, 

energy, and clarity of thought and feelings often come along with getting a good 

night’s sleep. Some clients have even been able to come off of medications that were 

addictive or harmful to them, even after having to take them for years, once they 

started creating and rehearsing sleep reconstructions. 

It is a blessing to see people get better, heal and continue to recover from their 

difficulties. Even better is seeing clients not only survive, but thrive, achieve and 

embrace happiness. On a personal note, my husband and I have been regularly using 

these practices to sleep well every night. We have both noticed that dreams no longer 

have a strong emotional component or “sting” to them, and we naturally fall asleep 

easily and wake up feeling wonderful, energized and happy. 



*EXCLUDES SHIPPI

Get a Great Night’s Sleep 


Classic Biscuits recipe and create a 

sleep recipe which we can use to bake 

our Get-a-Good-Night’s-Sleep 


1Stick to the classic. Create a 

familiar routine you can follow 

regularly. 

Every night, I get to bed by a specific 

time. I feel naturally tired by then and 

compelled to start my nighttime routine. 

2 

Don’t forget about your 

biscuit. Read your reconstruction 

every day. 

I automatically take time every day to 

read my reconstruction. It is working well 

and I am feeling so much better now. I fall 

asleep quickly and easily and wake up in 

the morning feeling refreshed, energized 

and excited about each day. 

3Count to four to sleep. Recite a 

consistent countdown as you are 

getting to bed. 

As I fall asleep, I naturally recite my count 

four to get to sleep every night. I sleep 

peacefully and wake up feeling great. 

I remember once again naturally choosing a 

reconstruction, reading it, and visualizing my 

most vivid image and feeling. 

I do this every day now, and I can feel the positive 

changes in my mind and body. It’s really working, 

and it feels so wonderful to be experiencing 

these amazing positive shifts. 

Later that evening, I began feeling sleepy. 

I glanced at the clock and saw it was 10:30 p.m. 

I felt compelled to head up to bed and start my 

nightly routine. After washing my face, brushing 

my teeth and getting changed, I headed to my 

bed. I snuggled up under my comfy blanket and 

did my count to four. Within a couple of minutes 

of my head resting on my pillow, I automatically 

fell asleep quickly and easily. It is like something 

has shifted in my brain and body, and I naturally 

fall asleep within minutes, peacefully and easily, 

every night now. 

This has been going on for months. I drift off 

within minutes of getting into my bed at night, 

and get a great sleep. In the morning, I woke 

up feeling excited, naturally motivated and 

eager to start my day. Sleeping well keeps me 

feeling wonderful, and fills me up with an 

amazing energy of pure joy and happiness 

all day, every day. 

Reconstructions seem to work 

best with sleep issues. 




BAKE YOUR WAY TO HAPPINESS TODAY! 

Bake Your Way to Happiness will melt your 

heart and satiate your soul. This book proves 

that happiness can be measured (via teaspoons, 

tablespoons, and cups), so turn on your oven 

and pull out your mixing bowls! This book is a 

good reminder that happiness can be ooey, gooey, 

sticky and messy! In addition, the simple strategies 

and creative exercises will nourish your soul and 

melt away the mayhem of everyday life. 

– Sheryl Gordon, arewordinglife.com 

Bake Your Way to Happiness contains psychotherapeutic 

suggestions to nurture your soul. 

Key strategies to achieve psychological and 

emotional health are clearly described to help 

you attain a sense of well being and contentment. 

A “feel good” read! 

– Amelia Perri, Registered Psychotherapist, 

therapyheals.ca 

Baking and happiness do seem to go hand in 

hand. Many people have fond memories of their 

grandmother’s baking. The intimate ritual, the 

sweet scents wafting from the oven, the ecstasy 

of eating the finished product. But Bake Your Way 

to Happiness takes this natural association several 

steps further and offers mouth-watering recipes 

along with wise teachings and a workbook. 

The book really is food for the soul. 

– Mariellen Ward, breathedreamgo.com 

Many times in my life, I’ve turned to baking 

to boost my mood. Getting lost in the sensations 

of kneading a dough, smelling the aroma of 

butter, sugar and spices as it bakes, and finally 

taking a bite—it’s all naturally therapeutic. 

This book takes that experience a step further 

by using baking as a tool to actively create and 

welcome joy into your life. 

– Annabelle Waugh, food editor and recipe developer 

What a gem! This book is a journey into finding 

your own recipe for happiness — and your guide is 

the perfect blend of therapist, mentor and gentle 

friend. —Christal Earle, founder of Live Different 

Marilyn’s capacity to guide individuals toward 

understanding their true sense of self has been 

demonstrated, over many years, in support 

groups she has facilitated; now, this wisdom is 

in your hands, shared by Marilyn and co-authors 

with humor and joy — create balance, and share 

with family and friends while learning how to 

trust in the wisdom of your authentic self. 

– Janice Morgante, Executive Director 

Riverwalk Eating Disorders and Wellness Centres 

All too often psychotherapy fails to recognize our 

being whole, integrated systems. Thoughts are 

amazing creations, and changing our thoughts 

can reverberate throughout our whole person 

because we are each a fully connected system. 

But in emphasizing individual thinking, we can 

ignore the immense influence of our social 

relationships and of our physical movement… 

including baking and eating. That’s where this 

book makes a unique contribution. It uses 

creative metaphors connecting the nourishment 

of our bodies with the nourishment of our souls. 

It also models joyful, uplifting messages to help 

reconstruct sadness and distress. 

– Linda J. Page, Ph.D., Founder, Adler Graduate 

Professional School 

CLICK HERE TO ORDER YOUR COPY TODAY! ONLY $9.99! * 

*EXCLUDES SHIPPING AND HANDLING

Bake Your Way To Happiness!

You also want an ePaper? Increase the reach of your titles

Delete template?

Save as template?