You Will Devour These Coconut and Cinnamon Oat Bran Pancakes http://ift.tt/1QXy2MF

How Your Cluttered Desk Could Be Keeping You From Working Out http://ift.tt/1SPCJy7

Envision this: you're at your desk, wrapping up your last project of the day, sending your final few emails. It's about 4:55, and you know you've got that after-work workout booked at 5:30 . . . but you're exhausted. So exhausted, that despite the fact that you've already paid for the class, you're going straight home to hit the hay. Sound familiar?

Your issue may not be a lack of caffeine. Look around at your desk right now - is it pretty messy?

We all know the concept of feng shui, where one's environment has a direct impact on their energy, but clutter may be wearing on you even more than you think. According to some studies at Princeton University, "visual clutter competes with our brain's ability to pay attention and tires out our cognitive functions over time."

Related: Feng Shui Tips

The mess on your desk sits there and silently tires you out little by little - simply by existing - as it wears on the "limited processing capacity of [your] visual system." Additionally, a 2012 study at UCLA remarked that cluttered environments were correlated to cortisol spikes, meaning more mess equals more stress. It's science.

This mental fatigue can be exhausting, and is often be perceived as physical fatigue as well. Hence, that mess on your desk might be keeping you from working out. To make matters worse, those unbalanced cortisol levels can contribute to weight gain, particularly in the tummy. What we're trying to say is, clean your desk.

So you know what to do now, right?

• KonMari your office. Try theKonMari-Inspired Challenge for your desk space.
• Get to your workout class!

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Episode 309 – Beverly Myer – Health Recovery, Vitamins (A,D,K), and Neurotransmitters http://ift.tt/eA8V8J

This week’s podcast with certified clinical nutritionist Beverly Meyer covered a lot of ground, including the interplay of Vitamins A, D, and K in a host of health issues. We also talked about the forgotten neurotransmitter, GABA, and it’s role in depression, gut health, and autoimmunity. Download Episode Here Guest: Beverly Myer Beverly Meyer, CCN… Continue Reading

from The Paleo Diet – Robb Wolf on Paleolithic nutrition, intermittent fasting, and fitness http://ift.tt/1PUG0Z6

When they’re 13 lbs… http://ift.tt/eA8V8J

(Sleeping Liv!) When Liv was itty bitty, and we were praying for the sleep unicorn to make an appearance, Tom was talking to one of his friends at work about it. His friend was an exchange pilot from France, and since he had 4 kids of his own, he always seemed to have awesome tips […]

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10 Ways to Turn a Chair Into Your Gym http://ift.tt/1LDhAPP

We might have just found our new favorite piece of workout equipment, and it's a standard, sturdy wooden chair! You can work your entire body with this common piece of furniture you own. Watch now to learn 10 killer moves that turn an average chair into the perfect home gym.

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The Best Dairy-Free Creamy Mac and Cheese You'll Ever Taste (We Mean It!) http://ift.tt/1PTHSS0

Try This Bedtime Ritual Routine For Better Sleep http://ift.tt/1SOBaAv

Sleep is a hot topic right now. Now that we're up to speed on the CDC's recent fiding (spoiler alert: we're not getting enough zzz's), it's time to talk about how we go about getting better sleep. Something that has helped me is simply having a routine. I have a morning ritual to get ready for the day, and I have a nighttime one to get me ready for bed.

Diffuse

Before I get started in my nighttime routine, I set up my oil diffuser. Filling my room with relaxing lavender fragrance is not only soothing, but has also almost become somewhat of a sleep trigger for me (of the Pavlovian variety).

Related: DIY Sleep Salve

Clean Up

The idea here is not necessarily around skin care specifically, but more so finding a ritual that works for you and gets your brain to wind down. During the same time I brush my teeth, I take time to cleanse, exfoliate, occasionally do a peel or treatment, tone, apply serum, and moisturize. I use a heavier moisturizer at night than I do in the day, especially if I have the heater going, and sometimes I do a nighttime mask. Carving out this time to do a little self-care before bed helps me relax and forces me to dedicate some time to sleep prep.

Related: Tips For Better Sleep

Melatonin and Supplements

Melatonin is a fantastic supplement to take before bed, and I typically take it if I need a bit of help falling asleep - this sometimes includes my iChill "shot" of melatonin, B vitamins, rose hips, and valerian root. I also pop an omega-3 supplement before bed; if you're taking any vitamins or supplements, include them in your nightly ritual so you don't miss a dose. Fortify your efforts by downing all this with some chamomile or sleeptytime tea.

Stretch Out

Sometimes you'll find yourself tossing and turning all night because you've got a kink in your neck, a sore lower back, or a cramp. Eliminate the possibility of nighttime discomfort with simple stretches. For me, it helps release tension from the day, whether it was stressful or just really productive and jam-packed.

Related: Before-Bed Yoga Sequence

Get the Right Alarm

I've been using the Sleep Cycle Alarm Clock for a few years for a number of reasons. One: soothing noises. I have mine set to ocean waves, and the gentle noise plays on whatever volume you have your phone set to, then fades out as you fall asleep, eventually becoming silent. Two: I'm able to track the quality of my sleep nightly, with notes, including how the weather, number of hours in bed, daily exercise or stress, etc., all affected my sleep quality. Through tracking my stats, I found that the earlier I hit the hay (typically around 10 p.m.) and the longer I stay in bed (typically around eight hours), the better quality sleep I have - this past weekend I got a 99 percent.

Bed = No-Phone Zone

I've been taking the no-screen-time rule to heart, as the light emanating from the screen messes with melatonin levels and can disturb your circadian rhythm. Lately I've been reading (usually Harry Potter) before bed to relax and get myself snoozing. . . . It's much better than counting sheep.

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