HEALTH RECIPE for the HOLIDAYS Sugar Plums Dancing in my Head

HEALTH TIP for the HOLIDAYS Sugar Plums Dancing in My Head Did you know that plums are the second most cultivated fruit in the world? Plums date back to Confucius who listed plums as one of the popular foods in China. In 65 BC, Pompey the Great introduced plums to the orchards in Rome and Alexander the Great eventually brought them to the Mediterranean region. But, what about those sugar plums dancing around in children’s head at Christmas time? Well sugar plums also mean any dried fruit that is dipped in honey and then rolled in aromatic spices and served as a treat. Now if your take a dried plum (prune that it) and dip it in honey and then roll it in anise or cardamom you would in fact end up with a healthy snack. Honey is a complete food and a powerhouse of nutrients. Anise and cardamom are two spices that were widely used in Europe and throughout the Middle East. Anise is a calmative spice while cardamom is used as a stimulant and as a digestive aid. So, whether it’s a fresh picked plum, a dried prune or sugar plums dancing in your head, the plum is a great choice when it comes to your health. • DRIED FRUIT antioxidants Vitamin A • Walnuts – protein, prebiotics • Honey – a complete food • Anise - calmative • Cardamon – stimulant digestive aid RECIPE SUGAR PLUMBS • • ½ cup California Prunes about 3.25 oz • ½ cup walnuts toasted & coarsely chopped (about 2 oz) • ¼ cup dates pitted & chopped (just over 1 oz, about 5) or dried figs • ¼ cup dried cranberries about 1.25 oz • ¼ cup hazelnut meal or almond meal* toasted (or hazelnut or almond flour) (see note to use whole nuts) • 2 Tablespoons apricot preserves or honey • ¼ teaspoon cinnamon • ⅛ teaspoon ground cardamom or anise • ⅛ teaspoon ground cloves • 1 pinch fine sea salt • ½ cup sugar I use coarse sugar for crunch INSTRUCTIONS To toast the walnuts and hazelnut or almond meal: 1. Preheat the oven to 350 F 2. Spread the nuts out in a single layer on one side of a sheet pan, and pour the nut meal in a pile on the other side, and flatten with you hand or a spatula so it's an even layer, about ¼ inch thick. Place the sheet pan in the oven for 8 minutes, then remove and allow to cool. To make the Sugarplums: 1. Put the chopped prunes, walnuts, dates and cranberries in the bowl of a food processor and pulse until the ingredients are chopped into small, even pieces. Stop before the mixture becomes a ball. 2. Add the toasted nut meal, apricot preserves, cinnamon, cardamom, cloves and salt. Pulse several times (you may need to stop to scrape down the sides) until the ingredients are fully combined and the mixture will hold itself together when rolled into a ball. (You should still see some texture from the fruit & nuts.) 3. Line a tray or container with wax or parchment paper. Scoop the mixture into heaping 1 tablespoon portions and roll into 1 inch balls, and place on the paper. 4. Roll the sugarplums in the sugar just before serving. You can store the sugarplums before they are rolled in sugar. Store at room temperature in a covered container (but not airtight/sealed) for up to 1 week. Or, refrigerate in an airtight container for up to 1 month. Allow the sugarplums to come to room temperature before coating in sugar. *If you'd like to use whole almonds or hazelnuts instead of flour/meal, use the same toasting and chopping method as the walnuts. 1. NUTRITION 2. Calories: 87kcalCarbohydrates: 14gProtein: 1gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gSodium: 4mgPotassium: 39mgFiber: 1gSugar: 12gVitamin A: 7IU http://www.Doctorlynn.com

Five Resolution that will Bring to You -Health, Happiness and Success

We all resolve to give something up; to eat better, live better, exercise more and make more money in the upcoming year. 95% of resolutions fail because with a resolution we are attempting to change something, or resolve a conflict. This take motivation and self-control which can be difficult in stressful times. That is why it is suggested that we make our resolutions into habits because habits are what we tend to default to when stressed. So, let’s resolve over the next six weeks to develop habits that we can carry into the new year and all the years to come that will make a tremendous different in our lives. The first resolution for us to make into a habit is gratitude. It simply means to stop, each day, take a moment and appreciate something about your life. It also means to be grateful to others and to be thankful for even the smallest of things. Sounds simple and yet gratitude has a way of eluding us. We often get caught up in the things that make us unhappy leaving little room to be grateful. We fall back on the habit of being unhappy and sometimes resentful. We have desires and when those desire are not met, we become unhappy and therefore lack the ability to be grateful for the beauty that comes to us each day. Studies show that those who practice gratitude are happier and healthier. Positive psychology research indicates that thinking three to five grateful thoughts a day improves the immune response and boost the neural chemicals in your brain that boost happiness. Gratitude is truly healthy for the body, the mind, and the soul. So, let’s begin our karma yoga practice today with the habit of gratitude END: To keep a resolution, you need to make it a habit. It should be something you truly want and what more could you want than to be healthy, happy and at peace? Gratitude is good for the body, the mind and soul. It keeps us healthy, boost happiness and brings a sense of peace to our soul. So, lets’ make our first resolution a habit to stop for a moment each day and be grateful for something Make this a habit you default to in stressful and troubled time and you will discover the beauty that is found in every day of your life. Let’s work on the habit of gratitude. Each day this week stop and take a moment to be grateful for something. Before you know it, gratitude will become a daily habit! EGO: Flip your palm up and extend out your index finger; the symbol of your ego. The ego is that part of you that wants to control and when things don’t go its way it becomes unhappy. The soul looks at life as simply an opportunity to experience all of life. What you do with these experiences determines your karma and the path of our life. Pull your ego in; place your thumb on top and surrender to your soul. From the center of your soul resolve to develop the habit of gratitude. Each day take a moment to stop and be grateful for something – it’s a good habit for the body, the mind and the soul and will surely make your new year and all the years to come successful, happier, healthier and peaceful. Namaste ~ may you walk with health happiness and peace For courses, consultations and more http://www.doctorlynn.com

Three Actionable Tips for Managing Stress Turkey Day and the Holidays!

The one thing that accelerates aging and often causes us to put on weight, eat unhealthily and stop exercising is…STRESS! And what happens during the Holidays? …STRESS! Here are three actionable steps you can take to reduce stress and stay healthy anywhere and anytime. Yoga Breath Not only can the meditative effects of yoga help you manage stress and sleep better, but practicing yoga breath has a slew of other cognitive and social benefits. Cultivating a yoga practice can improve your memory and focus, as well as give you the peace of mind needed to face all the stress of the holidays. The breath is one of the best actionable ways to let go of stress. Letting go requires a connection with the present. Most likely the stress you are hanging onto happened in the past, and when we are focused in the present moment, the past loses its grip. Close your eyes, take a deep breath, say to yourself “let go” and then count from one to ten as you exhale. The ten count allows the body and the mind to focus on being present and in the moment. I always remind my students that breathing in is cleansing and exhaling is removing debris. Do this five times. Walk Take a walk, dance and do yoga. Exercise has been shown to be very effective in reducing stress and helping us to let go of whatever is disturbing our sense of balance and peace. Just remember “don’t sweat the small stuff, and in the big scheme of life; it’s all small stuff.” Did you know that creativity reduces stress! There is nothing like a nice walk to get the creative juices brewing. Walking is easy, stress free, and anyone can do it. When we walk, we are circulating blood and oxygen throughout the body and that includes the brain. The mind is free from distractions and we are getting plenty of fresh air and sunshine. Vitamin D which we get from the sun (which is the best source) is important for overall health including brain health. Scientist know that low levels of D effect cognitive functioning. Think about this; we evolved under natural sunlight and part of the process of evolution is survival; the ability to manage stress and be creative. Talk Talk to yourself; ask yourself this; is it worth hanging onto? Most likely it is not. What might seem insurmountable today might be nothing tomorrow. It’s the things we identify with that create stress. It’s what yoga calls all the “citta” or useless mind stuff that keeps us in the illusion of life. Everything is fleeting. Nothing last forever. So, to de-stress and bring harmony and happiness to your world; change the way you look at things and the way you look at things will change. Just let go and let be. We put so much pressure on ourselves to be happy and to fit in, especially during the holidays. Thanksgiving is a time to give thanks for all the good things in your life. You don’t need a family gathering, a turkey, or a party to practice gratitude. What you do need is the ability to take a breather, move your body, and let go. Take time to relax and focus on the most important thing in life; your health; body, mind and soul. If you are healthy enough to celebrate Turkey Day – give thanks for that! Just remember without your health everything else is meaningless. Doctor Lynn http://www.doctorlynn.com Join me Thursday Dec 1 at 10 AM PST 1PM EST for a FREE WEBINAR How to Survive the Holidays without… Stress- Burnout- Weight Gain – Neglecting Exercise – not getting Adequate Sleep? Why is it so difficult to stay on the health track during the holidays? Learn the three thing that sabotage our health, happiness sand balance and how to master them Learn the foods to eat to insure you stay healthy and manage your weight Learn simple exercises that will help you manage stress and stay balanced Learn simple techniques for improving sleep Get a Holiday Recipe that is healthy, delicious and full of happiness! FREE 30-minute WEBINAR – Thursday Dec 1 @ 10AM PST - 1PM EST Join Doctor Lynn a Naturopath and Yoga therapist as she shares with you not only how to survive the holidays but how to sail into the New year with vim, vigor and vitality. http://www.doctorlynn.com CAN’T ATTEND? Sign up and get access to the FREE RECORDING!