October

2019

Edition

Benefits of Good Sleep

Sleep improves memory.

Sleep helps with

balancing hormones in

body that regulate

weight loss or weight

gain.

Sleep reduces risk of

depression and stress.

Sleep keeps your heart

healthy (figuratively and

literally).

Sleep helps maintain a

healthy immune system.

For more benefits of sleep, visit

https://

newsinhealth.nih.gov/2013/04/

benefits-slumber

Tips on Getting Good Sleep

Stick to a schedule.

Exercise daily.

Conduct a nightly

regimen to establish

routines.

Get off of all

electronic devices one

hour before bed.

Keep your blinds open

to allow your

circadian cycle to work.

For more tips on getting good

sleep, visit https://

www.sleepfoundation.org/

articles/healthy-sleep-tips

Click or tap on the cookie to

the left for more Lancer

Wellness Recipes!

PUMPKIN

BREAKFAST COOKIE

INGREDIENTS

¼ cup Spectrum® coconut oil, melted

¼ cup honey

1 cup rolled old-fashioned oats

1 cup quick cooking oats

⅔ cup unsweetened, dried cranber-

ries

⅔ cup pumpkin seeds

¼ cup ground flaxseed

1 teaspoon pumpkin pie spice

½ teaspoon sea salt

½ cup pumpkin puree

2 eggs, beaten

1. Preheat oven to 350 F. Line a bak-

ing sheet.

2. In a small bowl warm Spectrum®

coconut oil and honey (either mi-

crowave, inside preheating oven

or on the stove top).

3. In a large bowl, combine both

kinds of oats, cranberries, pump-

kin seeds, ground flax, pumpkin

pie spice and salt. Add pumpkin

puree, eggs and warmed coconut

oil and honey. Stir until fully com-

bined.

4. Drop about ¼ cup sized scoops of

the mixture onto a cookie sheet

and flatten (cookies won't spread

while baking). Bake for about 15-

20 minutes until edges are lightly

browned.

5. Let cookies cool on baking sheet

before moving to an

airtight storage container. 1 John 4:18

There is no fear in love. But perfect love drives out fear, because fear has to do with punishment. The one who

fears is not made perfect in love.

Spotlight Member:

Hannah Grace Harrison

“For emotional wellness, I would suggest finding something you love to

do, something that’s just for you, and make it a point to do that thing on

a regular basis. Whether that’s sitting under a tree and just thinking,

reading a novel, some sort of hobby that inspires you, etc. This will

jumpstart your brain, body and heart and inspire you to keep pushing

forward through the mundane things.”