Surviving the Holidays

6 Easy Ways to Add Superfoods to Your Diet

Go On, Sneak those Superfoods Into Your Daily Routine
Filed Under > Health & Wellness

Easy ways to add superfoods into your diet, Waiting on Martha

We’ve all heard about them.  Superfoods.  Think bee pollen, cacao powder, coconut oil, chia seeds, chlorella, flax seeds, hemp seeds, kale, maca powder, quinoa, spirulina, turmeric…and the list goes on.  According to Google, a superfood is “a nutrient-rich food considered to be especially beneficial for health and well-being.” 

For a little context: I’d consider myself someone that’s, yes, interested in superfoods, but I don’t always have the discipline to take a handful of pills twice a day.  Maybe some of you can relate…I think working superfoods into my routine can feel daunting sometimes! But I do, however, like the idea of keeping myself healthy enough to stay out of the doctor’s office.

I recently sought out a few easy ways to ensure I was getting all the good stuff (I think my current favorite is definitely the Daily Harvest ready-to-blend smoothies). And while I’m still teaching myself about all things superfoods, I’d love to know about any of your go-to’s or favorite recipes!  Cheers, Kat

No. 1…Make a Smoothie
Smoothies are perhaps the easiest (and tastiest) ways to ingest superfoods. I’m always good about having organic chia seeds, flax seeds, hemp seeds and organic coconut oil in the pantry. These are all strong staples to add to your daily smoothies. But if you’re interested in taking it a step further, consider powder mixes you can add.  In the past, I’ve ordered Aloha‘s plant-based proteins that include a handful of important superfoods.  Aloha’s 15-pack of Daily Good Greens costs $40, so you can supercharge your smoothies at the cost of $2.67 per smoothie. 

No. 2…Grab a Ready-to-Blend Smoothie
But if making a smoothie from scratch every morning sounds a bit too ambitious (I’ll admit, sometimes I’m in that boat!) consider the affordable, ready-to-blend smoothies from Daily Harvest.  They’re jam-packed with all of the big players (cacao, turmeric, chlorella, hemp, chia, flax, etc.), their flavor combinations are almost too good to be true (Carrot + Chia = yum), and they only take 3o seconds to make.  At $6.99 per smoothie, the cost won’t break the bank if you regularly find yourself in line at the local juice shop! And because Daily Harvest knows we’re officially hooked, it’s offering all of our readers a 25% off discount code on the first 6 smoothies!  Just use code MARTHA25 at checkout. 

No. 3…Stock Up On Snacks
Thrive Market offers a large range of superfoods, and many of them can be found in tasty snacks (like these cheesy crackers and this trail mix). With a $59.95 yearly membership to the site, you’re able to save an average of 35% on leading health food.  (Read: it’s like Whole Foods at Costco prices.) I’ve been a member for more than a year now, and I can attest to how much I save on staples like coconut oil, olive oil, nontoxic cleaning products, etc., it’s even more than I would save if I was buying only on Amazon.  I’m also always inspired by Thrive Market’s blog (and solid Instagram account), where the team shares creative recipes to live a healthier life. Check out 9 Superfoods to Improve Your Focus and its Superfood Breakfast Cookies recipe.  

No. 4…Mix Into Water
MKR turned me onto Elle McPherson’s Super Elixir.  You may remember reading what she says about it The List; she adds this superfood powder directly into a glass of water.  A bit grainy, yes, but the mixture is an impactful and easy to ingest when in a rush to get out the door every morning (you can also add it to smoothies if you have more time).  And while Super Elixir’s price tag is steep ($135 for 300mg with fancy caddy and $45 for 150 mg without the fancy caddy), it’s packed with 45 key ingredients that have brought a cult-following to this superfood superhero. Want to try it without fully committing? The Greens Travel Set will only cost you $27 for seven days’ worth.  

No. 5…Take Supplements
I personally struggle with having discipline with taking daily supplements of turmeric, chlorella, spirulina, etc., but my boyfriend is a huge fan of HealthForce, a company that sells raw, vegan, bio-compatible nutritional superfoods. (I still get a laugh over their packaging.) But if you’re good about taking a handful of pills every day, this is the most straight-forward way to ensure you’re getting all of the good stuff.  

Whenever I’m buying supplements or vitamins, I consult LabDoor.com first.  This site is extremely helpful with weighing quality and price of different brands (because they all kinda sound the same, right?). The quality ranking and value ranking will show you an overall grade to help you make an educated purchase. 

No. 6…Find Inspiration Around the Web
Lastly, I’d be lost without my go-to sites for inspiration on how to sneak superfoods into my diet. The Chalkboard Mag and Hello Glow are the first places I look for recipes rich in superfoods (plus a few DIY beauty tutorials with superfoods, while I’m at it).  Hello Glow shared a helpful breakdown of foods to eat for healthy skin, which is a must-read in my opinion. 

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Photography, Rustic White for Waiting on Martha

Tips to Staying Motivated with Your Workout Routine

Because We All Need a Little Push Now & Then
Filed Under > Health & Wellness

I’m one of those people that really does enjoy working out.  I feel great after doing it, and when I’m in the swing of it, I can keep up a consistent routine.  But when I fall out of that routine?  That’s a different story.  Whether that’s traveling to Atlanta for work, going out of town with friends, catching a cold or nursing an injury…these hurdles completely derail me and have me feeling like I’m all the way back at square one.  I know the importance of sweating every day, but I’m guilty of making excuses when stress—and basically just life in general—get in the way. 

Luckily, I have a very active set of friends, all just as obsessed with ClassPass like I am.  We always share our schedules of classes around town that we plan to attend that week, helping that workout motivation whenever it wanes, as well as offering time to catch up as we’re racing through our busy days.  But lately I’ve found it goes even a bit further than sharing schedules, and I’ve included a few of these tricks that have proven to help me recently in the slideshow above. Click on through, but please tell me any other tips you have, too!  Cheers, Kat

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Dress the Part

Dress the Part

There's no denying that new workout gear can get you a little more excited to head to the gym or studio. Find pieces that make you feel good and get you excited about moving.

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BY KATHRYN MCCRARY FOR WAITING ON MARTHA
Lay Out Your Clothes Ahead of Time

Lay Out Your Clothes Ahead of Time

Every time I schedule a morning workout class, I make sure to lay my clothes out the night before. This way, I can't make as many excuses about getting out of bed so early. It takes the guessing out of it when you're still feeling groggy!

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VIA LULULEMON
Prep the Playlist

Prep the Playlist

I don't know many people that can workout without music. Sometimes I'm lazy and rely on a Spotify playlist, but whenever I prep a playlist beforehand, I know I'm in for a treat because all of the tunes are tailored to my current mood. #GameChanger

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VIA CRYSTALIN MARIE, BY CHRISTINE SARGOLOGOS
Get Social With It

Get Social With It

Approaching fitness as a chance to get social helps me a ton. We schedule classes together as friends, using it as a chance to catch up even on a busy day. Having a designated workout buddy for the gym and beyond is great too; you can push each other when that morning alarm sounds!

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VIA LULULEMON
Practice Positive Self Talk

Practice Positive Self Talk

I struggle with negative self talk when it comes to my fitness routine sometimes. I beat myself up for skipping a class, for pressing snooze, for avoiding the bootcamp I know I should probably try.

I'm working on practicing positivity instead; by owning my decisions if I do choose to skip a class, by letting myself sleep if I'm exhausted, and by understanding that my routine is in my control and I am strong enough to push harder than I give myself credit for.

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BY KATHRYN MCCRARY FOR WAITING ON MARTHA
Track Your Progress

Track Your Progress

Tracking progress can remind you how far you've come, and can be uplifting if you ever find yourself struggling to get back at it. I enjoy how much stronger I feel, along with of course the physical signs in the mirror. Consider keeping a traditional log or use easy apps that show your consistent commitment to staying in shape. Progress can mean a new yoga pose you finally nailed, seeing new definition on your arms, a faster pace on your neighborhood run, etc. (or all of the above!).

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VIA PINTEREST VIA LUCY ACTIVEWEAR
Branch Out With Your Workouts

Branch Out With Your Workouts

I've found that I definitely go in phases with workouts that resonate with me. Luckily, I can sample countless studios around town to keep a variety with my routine with ClassPass.

By branching out with workouts, you can find alternative ways to get those endorphins, even if you're not a "runner" or would never find yourself in a spin class.

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VIA THE EVERYGIRL, BY KINA WICKS
Have a "Lazy" Back-Up Plan

Have a "Lazy" Back-Up Plan

On the days you just know it's not happening, have a "lazy" plan in mind. This could mean a 30-minute walk around the neighborhood, an easy dumbbell routine while watching the news, or a few rounds of stairs in your apartment complex. By doing a "lazy" workout, you're still better off than doing nothing.

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VIA CRYSTALIN MARIE, BY CHRISTINE SARGOLOGOS
Stay Hydrated

Stay Hydrated

We all know to drink H2o during a workout, but what about throughout the day, too? I'm always amazed by how staying hydrated affects my motivation to even get to the gym, and how I can feel it during the workout if I haven't had enough water that day. Think pale yellow urine (sorry, had to go there!).

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VIA LULULEMON
Consider Rewards

Consider Rewards

I'm including this one because it works, friends! Consider setting goals and giving yourself rewards like new clothing, fresh flowers (always), or maybe even a vacation after reaching a significant milestone. Personally, I wouldn't want to include food as rewards since it's counterproductive here, but do what works for you.

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VIA LOVELY LIFE

Featured image, Kathryn McCrary for Waiting on Martha

5 Ways to Clear Mental Clutter

Easy Ways to Weed Out Unnecessary Thoughts & Worries
Filed Under > Health & Wellness

May marks Mental Health Month.  But before I go any further, I must admit to you all…up until recently I would have immediately tuned out anything with “mental health” related to it.  I would have dismissed it because I didn’t think it had anything to do with me.  But the more I’ve read about wellness, living intentionally and being more present, I’ve found that learning about mental health and finding ways to improve it (whether that’s through big improvements or adopting small habits) is something that should be on all of our minds. 

Mental clutter is a lot different than physical clutter (which we recently addressed thanks to MKR’s March read of Marie Kondo’s bestselling book).  Mental clutter can be linked to anxiety, poor time management, procrastination and stress, and it can wreak havoc on our creativity, productivity and every day outlook.  It’s exactly as it sounds: all that junk floating around in your head, disrupting your routine and bogging you down with detrimental thoughts.  

Like pretty much anyone reading this, I had to admit that I’m guilty of letting my thoughts and worries run rampant, sometimes causing me to lose sleep or pick a fight with a loved one.  I read a great piece on Fast Company the other day which shared 5 ways we can “rest and digest” the mind to counteract all of the distractions we face in a day.  It got me thinking about simple changes I can implement in my day-to-day routine to help clear my own mental clutter, like putting my iPhone down more often (understatement of the year).  I’ve listed them in the slideshow above, but I’d love for you to share any additional ways you’re able to do the same.  Cheers, Kat

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Reschedule Unnecessary Tasks

Reschedule Unnecessary Tasks

Step back and ask yourself what is REALLY necessary to accomplish today. Focus on the important task(s) and reschedule the rest. By learning how to say no, you empower yourself to call the shots on your schedule (and stress). If saying no is hard for you (like it is for many), check out these great tips.

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VIA GLITTER GUIDE, BY DULCET CREATIVE
Tackle One Important Task at a Time

Tackle One Important Task at a Time

Scientific research suggests that only 2% of the population can multi-task properly. As we try to do many things at once, we're actually a lot less productive with the tasks we have on our to-do lists. Seems straight-forward enough, but it always helps to have a reminder of this in order to cut down on the extra junk racing around in your head.

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VIA WAITING ON MARTHA, BY RUSTIC WHITE
Take Several Deep Breaths

Take Several Deep Breaths

Don't forget the power of deep breathing. Think long, deep breaths that sound like the ocean.
In the Fast Company article, Scott Eblin points out how deep breathing can be done wherever and whenever you wish, making it one of the simplest ways to get your mind back on track. I especially loved this thought: "Breathing is like doing reps in the gym for your biceps. The more reps you do, the stronger you are. Paying attention to your breathing increases the attention muscle in brain."

VIA WAITING ON MARTHA, PHOTO BY KATHRYN MCCRARY
Put the Cell Phone Away

Put the Cell Phone Away

It's easy to get wrapped up in the status updates, notifications and messages. But by putting your phone down, you are able to not only be more present in the moment, but also more productive with less distractions that lead to the mental clutter.

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VIA THE TEACHER DIVA
Find Time Alone

Find Time Alone

By allowing yourself to have alone time, you give your mind the chance to wander in unconscious thought and reset. Our worlds are becoming increasingly faster and noisier, and finding comfort in solitude can help keep the mind clear of clutter.

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VIA THE PETTICOAT

Featured image, Dulcet Creative via Glitter Guide

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