Trying Out a Standing Desk + Livening Up My New Office

I split my work days between two spaces: my lovely home office (above, with its DIY walnut waterfall desk, sunny window with mountain view, and a handy treadmill in the closet), and a windowless office space which literally used to be a closet (below).

I am really trying to make this closet-office work, and I am so grateful that I have the opportunity to work from home some days, but if I am being honest with you then I have to admit that the dreary, windowless space has made it difficult to stay motivated.  It was especially difficult when the days were the shortest, because I'd commute in the dark both ways and then spend the entire day under fluorescent light.  I know that this plight is not unique to me and many, many people log their working hours in less than ideal conditions - and to some, I probably have it really good (did I mention they recently installed a heater in this closet office?  #spoiled).

I also know that I have been very lucky.  Getting to work from home for 10+ years was a luxury and I took for granted how the sunlight pouring in kept my mood elevated and my brain focused.  Adapting to a new environment - the job and the office - has been challenging, but that's life.   

I knew the adjustment would be difficult, but what I didn't predict was how the job would wreak havoc on my body, thanks to a 2-3 hour commute (depending on winter road conditions) each day, combined with extended periods of sitting at a desk.  When I work from home I can skip that time commuting, plus I am more inclined to get up for breaks.  I toss a load of laundry in the machine, take the dogs for a pee break, or hop on the treadmill for 15 minutes.  At the office, I just sit and sit and sit and sit - sometimes I even sit on my breaks and lunch because someone comes in and we chat.  Or I just feel too blah to get up.  For some reason, I just move less at the office.  By the end of my first week, I was getting so sore and achy that it was actually painful to drive home.

The saddest thing is that I am doing research in workplace health - and my own work space made me unhappy and unhealthy!

I decided that I had to make some changes.  I brought in a few things from home to make my desk a little nicer and more functional - even something small, like switching my mouse pad for a prettier cacti one and bringing in a photo of Hubby and I, made me happier.



It sounds silly, but buying an inexpensive electric kettle made my office situation so much better too, because having a nice cup of tea any time I want is so relaxing and comforting, plus walking down the hall to fill up the kettle gives me a reason to move at least a few times a day - but I'm not blowing my pay check by wandering over to the cafe every day.

 

Don't laugh, but I also went exploring and found a bathroom really far away and that's the one I use - so once I filter my tea (haha), I've got an excuse stretch my legs.  Now that the weather is warming up (but still kinda snowy and icy where I live), I keep some boots with good tread under my desk so I can go for a little walk around on my lunch. 

All of these little changes have added up (and I still have more changes to make), but the biggest change was adding a convertible standing desk - which has actually made a HUGE impact on my health.  My physiotherapist warned against a standing desk because standing all day can cause health problems too, but I really wanted the chance to switch between sitting and standing.  I did a lot of research and the problems sitting causes us are so alarming.  The solution seems to be avoiding staying stationary: not sitting or standing in one place for too long.  So a desk that converts from sitting to standing - and a commitment to move more during the day - seems to be the best way to combat the negative health impacts of sedentary jobs like mine.

To help me make my office space healthier, AnthroDesk sent me their ErgoSpring Standing Desk Converter (and an anti-fatigue mat) for review and this standing desk been a life changer for me.

It is HEAVY, so Hubby helped me haul it in (say that three times fast!).  Set up was quick and easy (10 minutes - just as promised), and because of the weight this desk is incredibly sturdy.  It grips my existing desk with four strong suction cups.  Sometimes I lightly lean on it when people come in for a chat (shhhh, you're not supposed to do that) and it doesn't even wobble - it's so solid.

By grabbing two levers on either side, I can lift or lower this convertible standing desk with ease thanks to the gas spring technology.  The desk has six different height adjustments available: 44cm, 43cm, 38cm, 31cm, 22cm, 13cm, which is what I wanted because, at 5"9, I'm not freakishly tall but, as my Mom says, I have a long turkey neck, so I like that the desk height can be adjusted - I always use the tallest height setting.  

In the lowered position, it raised my work surface a bit, so having an adjustable chair was necessary.  

The height and ergonomics are perfect, but I am still struggling a little with the mouse because if my keyboard is where I want it (centered), my mouse is moved to the right and then my hand feels like it rubs under the desk.

But the positive impact on my health has been amazing.  I still experience some pain and stiffness because, as my physiotherapist tells me, I shouldn't be sitting for more than 2-3 hours a DAY - and I do that just driving to work and home.  However, I do feel a lot better better thanks to this standing desk option.  When I'm standing, I try to do some light stretching and movement while I work and that helps a lot - I never keep my feet planted in the same standing position for hours on end.  Plus, when I'm already standing I seem to be more inclined to move, which is great!  The key, for me to feel good, seems to be finding the balance between sitting, standing, and walking around.

I would definitely suggest a convertible standing desk as an option to anyone who sits for work, with the caveat that you alternate between sitting and standing to reap the full benefits.  Huge thanks to AnthroDesk for sending me this convertible standing desk!  The best thing is that they have both a Canadian website and a US website and - major perk for my Canadian friends - they offer free shipping in Canada (for orders over $50).  Check out their FAQ page if you're interested in more information on standing desks.  If you're ready to commit, they offer regular sales and discounts, so be sure to follow them on Twitter, Instagram and Facebook.  There's a giveaway on the US page right now (good luck!). 



While I adjust to this new work environment, I'd love to hear from readers who have made their work spaces happier and healthier - what are your tips for me?

How to Make a Layered Smoothie

Handy Hubby and I are smoothie OBSESSED.  In the summer months, it's an unwritten rule that we carry our smoothies out to the deck.  They're deck drinks.  In the winter, we still love a good smoothie but they're best enjoyed fireside, wearing thick socks and cozy sweaters.  Preferably under a blanket.  
 

To facilitate the smoothie obsession, we own three different blenders (because sometimes we want another smoothie while the first blender is still in the dishwasher - I kid you not), but I still pine for the Vitamix.  I've tried SO many different smoothie combinations, but I'm always on the look out for new smoothie ideas (pinned to both my "Breakfast + Brunch" and "Drinks" boards), although I rarely follow a recipe.  I like to make it up as I go and I mix it up a lot, depending on what's in the fridge and freezer - and how adventurous I'm feeling.  I've learned that smoothies are a great carrying agent for healthier fare like greens, whey protein powder, and flax seed.  I've also been getting pretty festive with my concoctions - I still salivate, just thinking about a pumpkin pie smoothie I made to help me get into the spirit of fall. 

Lately, though, I've been wanting to up my smoothie game.  After seeing some gorgeous layered smoothies on Pinterest, I wanted to give it a try!  There's a little trick, but otherwise it's actually really easy to make these multi-colored smoothies.

Here's the secret: pop the glasses in the freezer for about 15 minutes after pouring each layer.  You don't want the layers to be frozen solid, you just want them to morph into a slushier consistency to prevent the different colors from bleeding together.  Here's how I knew they were ready for the next layer: I shook the glasses a bit and if the smoothie sloshed around in the glass, it wasn't ready.  If it only jiggled a little, it was firm enough.  

Because of this extra step, layered smoothies are a tad more time consuming so they're not practical for a speedy workday morning, but for a lazy afternoon snack or Sunday brunch they're perfect!  Hubby and I loved how each layer had a subtle but distinct flavor, but you could definitely create wildly different layers for a unique taste experience.  The best part is how pretty they are, which I swear makes food even tastier.

Here are the three smoothie variations I layered together - I kept it very simple.  These measurements made two 16 oz. glasses, with a tiny bit left over for the chef.  Because I was making three mini-smoothies, I used my Nutri Bullet Blender, which was perfect for the job.

Layer One:
1/2 cup almond milk
1 cup frozen raspberries
1/4 cup yogurt
1 tbsp peanut butter
1/2 scoop protein powder

Layer Two:
1/2 cup almond milk
1 cup frozen peaches
1/4 cup yogurt
1 tbsp peanut butter
1/2 banana
1/2 scoop protein powder

Layer Three:
1/2 cup almond milk
1 cup frozen blueberries
1/4 cup yogurt
1 tbsp peanut butter
1/2 scoop protein powder
1 tbsp flax seed

Sixteen other bloggers are sharing their smoothie recipes too, check them out: Simple Green Smoothies, Orange Carrot Smoothie, Strawberry Lemonade Smoothie, Peach Cobbler Smoothie, Tropical Smoothie, Simple Strawberry Smoothie, Orange Carrot Ginger Smoothie, Chamomile Blueberry and Peach Smoothie, Pineapple Spinach Smoothie, Lavender Smoothie, Green Detox Smoothie, Winter Citrus Smoothie, Chocolate Pea Protein Smoothie, and Tricks for a Healthier Smoothie.

This post was sponsored by Wayfair, but all thoughts and opinions are my own. 

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10 Sneaky Ways to Fit Exercise into a Busy Day

This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. #CentrumFunFlavors #CollectiveBias



Centrum® MultiGummies® has given me some ideas for meeting my fitness goals this year!  I have really ambitious fitness goals for 2017, which include joining my municipality's fire department.   I'm excited about some aspects, like getting my DZ license and driving the truck, but I'm also worried that I won't be strong enough for the work.  In the summer, I'm pretty active and I feel stronger, thanks to fun activities like swimming, canoeing, and sailing (which is a ridiculously good core workout when Lake Superior decides to kick our butts).  But in the winter I go into hibernation mode and I've got such a long list of reasons for not staying fit: I'm super busy, I live too far from the gym, I'm still embarrassed about the time I fell asleep in a Pilates class.  I was starting to warm up to some winter activities, like snow shoeing and skiing, but then the temperature really plummeted - even my hardiest neighbors, the ones who jog all winter in fancy jogging clothes, seem to have disappeared indoors.  

But we have an idea!  Hubby and I are looking into some kind of treadmill or elliptical machine that's small, so we can transform the office nook into a teeny tiny hidden home gym.  We were even thinking of eventually installing a small TV, plus maybe a fan for some airflow, and hiding the whole thing with some kind of door when it's not in use.   



In the meantime, inspired by Centrum® MultiGummies® (which is a great-tasting and super easy way to sneak in some vitamins), I'm on a mission to sneak in as much fitness and activity into my day as possible.

Yup, they're a gummy, but these multi-benefit multivitamins include 100% or more of essential nutrients, Vitamins B12, D, and E.  Antioxidants such as Vitamins C, E and Zinc help support normal immune function* and B Vitamins aid in the metabolism of fats, carbohydrates, and proteins.* Also, B-vitamins to help support daily energy needs.* Lots of important health benefits, but it feels like I'm just popping a couple of sweet treats in the morning.  So easy!

Here are my 10 sneaky, excuse-proof ways to fit exercise and movement into a busy day:

I Put on Wrist Weights for Random Tasks...

I hate lifting weights.  Hubby really wants to get into it, so we added weights to some yoga workouts - it was tough, but good for me.  Then I stumbled across this genius idea:  put on some small wrist weights when simple tasks, like blow drying my hair.  It adds some resistance training to something I'm already doing!  Sneaky sneaky.

I Park Farther Away...

This might be the oldest trick in the book, but those extra few steps taken during every errand or appointment really add up and it's a great way for me to get a little more exercise, no matter how busy my day is.

I Phone a Friend...

My biggest success with dedicated exercise was with our treadmill, which I ended up using a ton because a friend of mine loved her treadmill too (she was so fit, people at her gym started a rumor she was training for the Olympics!).  When we couldn't meet up for a walk in person, we'd pop in our Bluetooth ear pieces and have "treadmill dates," which was really motivating for me because it didn't feel like exercise.  I loved swapping a coffee date for a walk because it really just felt like getting together with a friend.  When Hubby and I moved from Ottawa, we sold our treadmill - and I actually miss it, which is why we're trying to fit one into our office closet!  I also miss having a workout buddy, but everyone I know is secretly my fitness buddy because anytime the phone rings, I grab my hands-free headset and go for a walk, do some gentle stretches, or even just swiffer the house - as long as I'm moving!  People used to ask me about the suspicious rustling and heavy breathing, but now everyone knows I just can't sit still and chat!
 

I PVR a Free Yoga Program on TV...

Over the years I have taken a ton of fitness-type classes, including self defense, fencing (for real), dancing, Pilates, step aerobics and more, but these days I like exercising in the privacy of my own home because it's easy, cheap, and no one will laugh at me if I accidentally doze off.  I have a huge collection of workout DVDs but I get bored quickly so I found a program on TV that delivers a new yoga routine every day.  I set my PVR to record it, which means I have extra motivation to watch and delete them because, if I don't, my PVR fills up super quickly and there's no room for Nashville or The Walking Dead!

I Get Active on Commercials...

After some exceptionally long and busy days, all I want to do is curl up on the sofa with The Big Bang Theory, so I bargain with myself: watch the show, but do some stretches or push-ups on commercials!  It's a great way to sneak in a little exercise on those days when I'm just beat. 

I Play "Tag" and "Keep Away" with Szuka...

I love going for walks but sometimes it's way too cold or muddy to brave our dirt road, so Szuka and I have some games we play in the backyard instead.  We can both get our hearts racing (and tongues wagging) faster than walking, so it's an easy, speedy way for us both to get some exercise - but it just feels like we're playing.  She loves fetch, but she also loves to play tag and keep away.  She likes me to chase her around the yard (that's tag) or I grab one of her toys and try to evade her by running around the property (that's keep away).  Does a short burst of games ever get my heart rate up!  We even play this inside, which wreaks havoc on our hardwood floors, but it's a great way to keep both of us active, especially when neither of us is keen on braving the blizzard raging outside.  Plus I think the mental challenge of trying to catch me (or find me if I'm lurking in the trees) is good for her brain.

I Set a Timer for Working...

Getting lost in a busy work day is sometimes the biggest obstacle to working out, so I try to remember to set a timer.  Every half hour (or hour on a super busy day), my timer goes off (in another room, to make sure I actually get up and turn it off) and I try to move around a little.  I do some stretches, grab a glass of water, or take a quick break with Szuka - anything to get up and out of my desk chair for a few minutes! 

I Do My Own Snow Removal...

When we lived in the townhouse, the condo dealt with grass cutting and for many years we hired out snow removal too.  These days we do it ourselves and I hate it, but it's such a good work out.  The snow blower we use does a lot of the work for us, but it still requires some manhandling and we do quite a bit of shoveling.  I can definitely get a good sweat going by clearing the driveway.  Some days I'm super tempted to hire it out to a neighbor who has a plow on his truck, but I remember that I need this activity to be healthy and I power through.

I Dance When I'm Cleaning...

Don't laugh, but to make cleaning more fun - and to get my heart rate up a little - I often dance while I'm cleaning.  Once the music is pumping, the tasks fly by and I find that I'm moving more without even realizing it.  Szuka joins in whenever I bust a move, barking and hopping - it's the cutest.  After an hour I'm winded, Szuka is ready for a nap, and the house is that much tidier.  It's my favorite hack for squeezing in more exercise and staying on top of the mess!

I Got a Pretty Fitness Tracker...

You can always lure me into doing something with jewelry.  Hubby did a fitness challenge through work and had to get 10,000 steps a day so he was wearing his step counter every day and I got one too - solidarity!  It helped me see just how much all of those little changes (parking farther, moving while I'm on the phone, dancing while I'm puttering) logged steps and got me moving more so I could top up my steps and reach my goal (of beating Hubby). 

For some people, exercising is something they look forward to but I only look forward to certain things - a lot of which are warm weather activities.  To keep me moving in the winter - and overcome the litany of excuses I dream up - these are my little tricks to keep moving and work on my fitness, no matter how busy (or lazy) I feel.  I'd love to hear your tips!  

Sometimes it's just nice to make something you should do feel more fun and less like a chore.  That's the spirit of Centrum ® MultiGummies for adults: you can take your daily multi-vitamin in a tasty gummy you look forward to each day!  Plus Centrum ® MultiGummies are gluten-free and have no artificial flavors or sweeteners.

I picked up a bottle at Wal-Mart which was so convenient - I didn't have to brave the kind of supplement shop where other patrons clearly don't need to trick themselves into getting fit and active.  Click here for some great coupons!

*These statements have not been evaluated by the food and drug administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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Aloe Can Do That?

This post is sponsored by detoxwater™ but the content and opinions expressed here are my own.

From trying to get to bed early to eating a healthier diet, I really focused on my health and well being in 2016.  But I'm only human!  So I definitely backslid a little recently.  I think my willpower - and common sense - both took extended vacations because I found myself saying yes to every slice of cake, every pile of perogies, and every alcoholic beverage placed in front of me. 

I don't regret a single bite or sip, but I'm ready to start 2017 feeling great - and I'm not waiting for the clock to strike midnight to make healthy goals, I'm already righting the ship!  It doesn't hurt that I was sent a case of detoxwater^™  before the holidays, because not only has it helped me re-hydrate my body, it's also helping to give my metabolism and digestive system a little TLC.   

Did you know aloe can do that?

Why Drink Aloe?

I already knew about aloe's amazing burn-soothing properties, but I was oblivious to the benefits of consuming aloe, although I was definitely curious - especially after seeing some weird looking aloe cocktails online (yum).  In turns out that in addition to 20 minerals (which help detoxify the body of metabolic waste) and 19 amino acids (which fight inflammation and bacteria), aloe also has naturally occurring polysaccharides.  These long chains of sugar molecules are clinically proven to promote healthy digestion and nutrient absorption, plus they help support the immune system and stabilize blood sugar levels - which I definitely need right now.  As an added bonus, these polysaccharides also improve skin's elasticity, which helps skin retain its youthful glow. 

By incorporating detoxwater™ into my (once again) healthy diet, I'm feeling really good!  It's fun to drink aloe water - it feels so strange! - and that's helped kick start some other good-for-me habits.  By the time we ring in 2017 I'll be ready to tackle anything. 
 
Learn more about the health benefits of aloe here!  Or check out detoxwater™ on Facebook and Instagram. 




Wondering how it tastes?  I was definitely expecting a really green tasting beverage, but it's DELICIOUS! 

It's mild and refreshing, and it comes in three soft and subtle fruity flavors: Lychee & White Grape, Mangaloe, and Pinamint.  It's sweetened with stevia (my favorite) and organic agave nectar, so it's not packed with sugar, which I appreciate.  It's also free of any artificial flavors, colors, or preservatives (yay!) - and it's only 15 calories a bottle.  More good news:  it's also USDA organic, OU Kosher, vegan, and gluten-free. 

Get 30% Off!

Curious about detoxwater™?  Now's the chance to try it, because Dans le Lakehouse readers get 30% off by using the code ALOE30!

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6 Tips for Becoming a Morning Person When You Really Want to Be a Night Owl

This post has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. #RestAndRenew #CollectiveBias

This past year I made a concerted effort to focus on my health and wellness, and I'm so happy with what I achieved:  I lost 50 pounds, started doing yoga regularly, and swapped a lot of sweet desserts for sugar-free treats.  In addition to maintaining these changes (which hasn't always been easy), I have some new goals, like getting fit enough to join my municipality's fire department (it's volunteer run) and get a better handle on stress.  While I work on those two goals, I've also challenged myself to make a life improvement that will make reaching all of my health objectives so much easier: get more sleep!  I really want to become a morning person.   

Those days when I wake up before the rest of the world and greet the sun are my most productive and yet peaceful days.  I find that stress is somehow easier to manage on the days when I get up early and I don't have crazy sugar cravings when I get a good night's rest.  I have this feeling that maintaining a great sleep schedule through the upcoming busy season - and the long, cold winter beyond - will be key to dealing with stress and making sure my other health and wellness goals are met.

I've been working on getting into a better sleep routine for awhile and I have made great strides - and a ton of life changes - but there's are a couple of stumbling block:  stress and my weird working hours.  The Universe has definitely thrown a healthy dose of stressful, seemingly insurmountable problems my way but even though I know that worrying about it won't help me, lately I've been kept up at night.  On top of that, I find that because my schedule is so flexible, I can easily slip into a terrible habit of working late at night - that's when the best ideas come to me! - which throws my entire schedule off.  When I was given an opportunity to try youtheory® Sleep Nighttime Powder, a supplement that calms the mind* and provides broad-spectrum support for occasional sleeplessness*, I was definitely intrigued.  Truthfully, I was skeptical but I was also really interested because the idea of being able to drift off into a restful sleep, even on those nights when my worries - or a million creative ideas - keep me awake, sounded like the perfect complement to all of the healthy changes I've been making.  

If you've struggled with being an early bird when you're really a night owl (like me), or you've experienced occasional sleeplessness, these are the tips and tricks that have worked for me so far!  This is how I'm slowly becoming a morning person...even when I'm a night owl by nature.

Rule # 1: Skip the Caffeinated Drinks in the Evening

Caffeine never used to effect m: it never perked me up in the morning (darn) or kept me awake at night.  I was bizarrely proud of the fact that I could drink three cappuccinos before bed and sleep like a baby.  But the last year or so I've noticed that now it does keep me awake at night.  Maybe it's the weight loss?  Maybe I'm just different now that I'm in my 30s?

In order to get a good night's rest, I've had to re-shape my nighttime bed routine and ditch my favorite caffeinated teas and the occasional latte for soothing herbal infusions instead.  Hubby is thrilled because his favorite tea is mint!  

Rule #2: Get Up at the Same Time Everyday

This is the toughest rule!  But it's worth it.

I used to set my alarm clock for eight hours after I went to bed.  During the week I'd sacrifice sleep, but on weekends I'd definitely sleep in if I got to bed late.  This varying sleep schedule just made staying up the next night easier, shifting my wake up time and wreaking havoc on my sleep.  I read somewhere that to develop a good sleep habit, it's essential to wake up at the same time every day - even on weekends, even after late nights.  I've been doing that and now sometimes I even wake up before the alarm - which is amazing!  Plus I'm finding my night owl habits are fading a little: I'm not always able to stay up for Saturday Night Live, for example.  This makes me feel old, but rested, come Sunday morning.

Rule # 3: Only Gentle Exercise in the Evening - and NO WORK

I have found that gentle exercise - like yoga - is lovely in the evening because it helps me relax.  Even if Hubby and I don't do yoga, I'll often pull out my mat and do gentle stretches - sometimes during a show we're watching or before I go for a bath.  But any other kind of exercise, even just rowdy activities like furiously cleaning or running around with Szuka, are off the table in the evenings because I've learned that I need peaceful projects and activities to ease myself into restfulness.  I used to be one of those nutty people who can start a project at 10pm and work all night if I need to, so I've been working to combat that nature and focusing on not winding myself up in the evening.

For this same reason, I've had to create a work cut off because I found it was too easy to sneak back into my office - especially because it's so inviting now.  Or I'd power through and work on DIY projects late at night.  You won't believe how many times we've kept the neighbors awake with the chop saw at 10pm.  Not working a normal 9-5 job facilitated weird work hours, which exacerbated my weird sleep schedule, so I've tried to put an end to that.  I still occasionally work late to finish a project, but not as often as before.

Rule # 4: Eat an Earlier Dinner

I used to get so engrossed in what I was doing during the afternoon and early evening, that I would forget about dinner until it was really late.  These late meals, although romantic (hello lake sunsets!) were lovely in the summer but now that it's pitch black they're just depressing.  So we've been eating earlier and earlier and it's been helping to re-set my circadian rhythm - nothing made falling asleep more difficult than a belly full of zoodles!  Plus, it's made mealtime more enjoyable because we get to enjoy the lake and the view, instead of dining in the pitch black, which is so soothing.

Rule #5: Don't Put Up with Occasional Sleeplessness

I used to think that there was nothing that could be done about those nights when I just couldn't fall asleep, but then I got to try youtheory® Sleep Nighttime Powder, which claims to calm the mind*, promote rapid onset of sleep*, improve the quality of sleep*, and support deep restorative sleep*.  It's a naturally flavored (lemon-lime) dietary supplement, with ingredients like magnesium and melatonin, that can be dissolved in juice or water and consumed a half hour before bedtime.  The first time I tried it, it definitely calmed my mind and waves of sleepiness washed over me - it was an incredible feeling.   I couldn't have stayed up late if I wanted to!

The night before a trip, I usually toss and turn and sleep about forty five minutes because I'm so worried about sleeping in and missing my flight.  To really test this sleep supplement, I took some before my flight to Toronto last week (for a family related problem).  I was a nervous wreck and so wired, but that wave of calmness washed over me and I actually slept!  Soundly!  I woke up once during the night and immediately fell back to sleep - I didn't count the minutes until I had to be at the airport, like I usually do.  I woke up feeling refreshed, despite the early hour.  I was amazed that this powder worked so effectively for me.

I love having the youtheory® Sleep Nighttime Powder in my arsenal now because it works for me and helps me stay on track when I can't sleep.  It's available online at Costco.com (you don't need a membership, although non-members are charged a 5% surcharge), which, to me, indicated right away that this is a quality product.  Hubby and I are really loyal Costco customers - we even kept our membership when we moved to a Costco-less city.  We regularly shop online and access other members benefits and services, so it's worth it for us.

Rule #6: Put the Cell Phone Away

My cell phone is the worst distraction and we all know that the blue light emitted from devices really messes with our sleep cycles.  I've been putting mine down and opting for a magazine or book in the evenings instead and - WOW - does that ever make a difference in how quickly I can fall asleep.  I am occasionally tempted by the siren song of Pinterest but I try to resist because putting down the cell phone definitely has a positive effect on my sleep. 

I still have some work to do, but I'm feeling happier with my sleep habits today.  I feel more rested and energized.  I'm still working on becoming the kind of person who can wake up at 6am every day without an alarm, but I'm getting there, one day (or, I guess, night) at a time.  If this is one of your goals too, check out youtheory® at Costco - and share your tips for a good night's rest in the comments because I'd love to hear them! 

*These statement have not been evaluated by the Food and Drug Administration.  This product is not intended to diagnose, treat, cure or prevent any disease.  

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Easy Chocolate Protein Bar Recipe

The grocery store ran a special deal last week: if we spent more than $250, we got a bonus box of goodies.  Hubby and I definitely didn't think our bill would be that high so we ignored the flyer but, lo and behold, at check out we got a prize pack!  Yikes, groceries are getting expensive.  The bonus box was a nice surprise though, because it had a lot of pantry staples - just not the brand I usually buy.  One day I looked at the ingredients on the deeelicious bonus box granola bar I was munching on and I realized it had a crazy amount of sugar!  No wonder they were so tasty...  Since quitting (but ultimately just cutting back on) sugar I've been reading labels carefully but because the granola bars we got were free, I didn't look.  The packaging was all about "nourishing" bodies, but the label revealed the truth: packed with sugar - fake sugar, real sugar, corn syrup, you name it!  Sure, there were some healthier ingredients, like nuts, but that wasn't the whole truth.  I felt duped.  If I'm going to eat a whole whack of sugar, it better be in a chocolate bar or a sundae - not when I think I'm eating something "healthy"!  

It's been awhile since I made my sugar-free zucchini brownie or my avocado protein brownie but since I was now craving granola bars thanks to the bonus box, I decided I better bake some of my own homemade bars!  I wanted something a little less dessert-like and I'd had a lot of success experimenting with protein bite balls so I decided to try something similar.  It's seriously EASY to make homemade protein bars and homemade granola bars - just whirl a bunch of ingredients in a food process until it's a sticky "dough," press into a parchment lined pan and bake.  It's a great way to use up dribs and drabs of ingredients in the pantry.
 
Here's my latest batch of homemade chocolate protein bars:   

I photographed these chocolate protein bars right out of the oven - they were still steaming and warm - so they're especially moist.  I store them in the fridge and they do harden up a bit, but remain very chewy. 

Ingredients:

• 1 cup shredded carrots
• 2 cups oats
• 1 cup shredded coconut
• 1 cup unsalted mixed nuts (or any nuts you prefer)
• 1/4 cup flax-seed
• 1/4 cup cocoa powder
• 1/2 cup chocolate protein powder (look for one with no added sugar)
• 2 bananas, sliced
• 5 tbsp unsweetened, unsalted almond butter
• 2 tbsp coconut oil
• 4 tbsp brown rice syrup
• Splash of almond milk (if necessary)

Optional Topping:

• 3 tbsp coconut oil
• 3 tbsp stevia
• 3 tbsp shredded coconut
• 2 tbsp stevia-sweetened chocolate chips
• 2 tbsp unsalted sunflower seeds 
• 2 tbsp unsalted pumpkin seeds
• 2 tbsp dried cranberries (look for no added sugar)

How to Make Your Own Chocolate Protein Bars:

The steps for making your own protein bars or granola bars are so simple!

Grab your food process and shred the carrots first.  Then add the mixed nuts, nut butter, shredded coconut, coconut oil, bananas, brown rice syrup, flaxseed, protein powder, cocoa powder and oats.  Mix until it's all really finely chopped and blended completely, but not quite a paste - you want some texture to remain, not smooth like baby food!  It should only take a few minutes of pulsing.  If the mixture becomes too thick or your food processor struggles, add a splash of almond milk.

Press the mixture into a parchment lined pan (I used 8 x 8 for a thicker bar) and bake at 350 degrees Celsius for 15 minutes.  Before the bars are done, melt the coconut oil and stevia in a pan on medium heat.  When the bars have been in the oven for 15 minutes, take them out and pour on the oil.  Cover with toppings: shredded coconut, stevia-sweetened chocolate chips, nuts and seeds or dried fruit (but watch for extra sugar in dried cranberries).  Pop back in the oven for another 15-20 minutes.

You can skip the topping completely, or just boycott the stevia if you prefer but I find that the tiny bit of stevia in the coconut oil and the chocolate chips adds a hint of sweetness I crave.  The brown rice syrup in the bars (also optional) is not very sweet so, overall, these bars are not sugary in the least.  The beauty of this recipe is that you can adjust to your own taste preferences - and easily make these 100% sugar-free (brown rice syrup is approved by the I Quit Sugar program I followed).

Remove and let cool an hour before cutting up.  Store in the refrigerator in a covered container. 

Each time I make these protein bars I alter the ingredients a little but they always turn out so delicious - and filling!  

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