EZ Melts Health Blog

Reading Time: 3 minutes B vitamins play crucial roles in keeping our bodies running smoothly, from helping convert food into energy to supporting brain function and cell metabolism.  But with so many different B vitamins out there, it can be confusing to know which ones we truly need and how to get them. Let's take a closer look at the most important B vitamins, their benefits, food sources, and when taking supplements might make sense. Key B Vitamins and Their Functions While there are eight B vitamins in total, a handful are particularly important to focus on: Vitamin B12 (Cobalamin): Essential for red blood cell formation, neurological function, and DNA synthesis. B12 is only found naturally in animal products. Vitamin B9 (Folate): Critical for DNA synthesis and cell division. Folate is especially important during pregnancy to prevent birth defects. Vitamin B6 (Pyridoxine): Involved in over 100 enzyme reactions, particularly in protein metabolism. It also helps form neurotransmitters and hemoglobin. Vitamin B1 (Thiamine): Helps convert nutrients into energy and is necessary for proper nerve, muscle, and heart function. Vitamin B2 (Riboflavin): Important for energy production, cell function, and metabolism of fats and medications. Vitamin B3 (Niacin): Aids in energy production and is important for skin health, digestive function, and nervous system operations. Benefits of B Vitamins As a group, B vitamins offer a wide range of health benefits: Energy production: B vitamins are essential for converting the food we eat into usable energy for our cells. Brain health: Many B vitamins are crucial for cognitive function, mood regulation, and overall brain health. Cardiovascular support: Several B vitamins play roles in heart health, including regulating homocysteine levels (a risk factor for heart disease). Skin, hair, and nail health: B vitamins contribute to healthy skin, hair, and nails. Red blood cell formation: Vitamins like B12 and folate are necessary for producing healthy red blood cells. Hormone and cholesterol production: B vitamins are involved in synthesizing and regulating various hormones and cholesterol. B-Vitamin Rich Foods Many foods are rich in B vitamins, making it possible to meet your needs through a varied diet: Meat, poultry, and fish: Excellent sources of B12, niacin, and B6 Eggs and dairy: Good sources of B12, riboflavin, and B5 Leafy greens: High in folate and other B vitamins Legumes: Rich in folate, thiamine, and other B vitamins Whole grains: Good sources of thiamine, niacin, and B6 Nuts and seeds: Contain various B vitamins, especially thiamine and folate Nutritional yeast: A vegan source high in multiple B vitamins When Should You Take B Vitamin Supplements While it's generally best to obtain nutrients from food, there are situations where B vitamin supplements may be beneficial: Vegetarians and vegans: May need B12 supplements, as it's only found naturally in animal products. Older adults: As we age, our ability to absorb B12 from food decreases. Pregnant women: Additional folate is crucial during pregnancy to prevent neural tube defects. People with certain medical conditions: Conditions like Crohn's disease, celiac disease, or alcohol use disorder can impair B vitamin absorption. Those taking certain medications: Some drugs can interfere with B vitamin absorption or increase needs. Individuals with high-stress levels: Stress can deplete B vitamin stores more quickly. Athletes and highly active individuals: May have increased B vitamin needs due to higher energy expenditure. If you're considering a B vitamin supplement, it's best to consult with a healthcare provider. They can assess your individual needs and recommend appropriate dosages. In many cases, a B-complex supplement (containing all eight B vitamins) may be recommended rather than single vitamin supplements. Conclusion B vitamins are essential nutrients that play vital roles in our health and well-being. While a varied, nutrient-rich diet can provide most people with adequate B vitamins, certain groups may benefit from supplementation. By understanding the functions and sources of these important vitamins, you can make informed decisions about your nutrition and overall health. Remember, balance is key. Too much of certain B vitamins can have negative effects, so it's important not to exceed recommended doses without medical supervision. With the right approach, you can ensure you're getting the B vitamins your body needs to thrive.

Reading Time: 5 minutes There’s a good reason iron is touted as one of the most essential minerals you need regardless of age and gender: it affects our quality of life and health in huge ways. Whether you're a growing child, a pregnant woman, or an older adult, understanding your iron requirements and ensuring you're getting enough is crucial. Read more to dive into what iron is, what it does, and how much you need at different life stages. What is Iron and What Does It Do? Iron is a mineral that is naturally present in many foods, yet so many people have a deficiency. It is an essential component of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body. Iron also plays a key role in growth and development, hormone production, and maintaining a healthy immune system.  Additionally, iron is involved in the production of energy and helps regulate body temperature. Iron supports our body at different life stages in different ways, but it's important throughout our lives regardless. Here are some ways that iron helps us every step of the way. Infancy and Childhood: Infants are born with a store of iron that they receive from their mothers during pregnancy. However, this store depletes by the age of 6 months, making it crucial to introduce iron-rich foods into a child's diet.  Iron is essential for proper brain development, healthy blood production, and strong immune function in infants and growing children. Breast milk and iron-fortified infant formula are good sources of iron for babies. H3: Adolescence: During puberty, both boys and girls experience a rapid growth spurt that increases their need for iron. Girls who begin menstruating also lose blood each month, making it particularly important to get an adequate amount of iron through their diet. Good dietary sources of iron for adolescents include lean meats, poultry, fish, beans, and fortified cereals. Adulthood: Iron requirements decrease during adulthood as the body is no longer growing. However, women of childbearing age still require more iron due to blood loss during menstruation and pregnancy.  Menopausal women may also need additional iron due to changes in hormone levels. It’s important to make sure you have a balanced diet that includes iron-rich foods to prevent anemia and other health issues associated with iron deficiency. Pregnancy and breastfeeding: During pregnancy, the body requires even more iron as it is needed for the growth and development of both the mother and the baby. Iron helps in the production of hemoglobin for both the mother and baby's blood supply.  Pregnant women are at a higher risk of developing iron deficiency anemia, which can lead to complications during pregnancy and childbirth. Breastfeeding mothers also need to maintain their iron intake for both their own health and to provide enough iron for their baby's growth and development. Elderly: As we get older, our bodies become less and less efficient at absorbing nutrients, including iron. This can increase the risk of iron deficiency anemia in older adults. It is important for seniors to consume a varied and balanced diet that includes iron-rich foods to maintain their overall health and prevent potential complications. Vegetarians and Vegans: The body may not as easily absorb plant-based sources of iron as animal-based sources, which can put vegetarians and vegans at a higher risk of iron deficiency. It is important for individuals following a vegetarian or vegan diet to carefully plan their meals and include iron-rich plant foods, such as leafy greens, legumes, nuts, and fortified grains. Athletes: Athletes have higher iron requirements due to increased energy expenditure and potential losses through sweating. Endurance athletes are particularly at risk of iron deficiency anemia as they often have higher iron losses through foot-strike hemolysis (the destruction of red blood cells during intense physical activity). Athletes need to monitor their iron intake and consider supplementation if necessary. Chronic Diseases: Certain chronic diseases, such as inflammatory bowel disease, celiac disease, and kidney disease, can impair the body's ability to absorb and use iron. These conditions may also cause chronic bleeding, leading to increased iron loss and potentially anemia. If this is you, it’s important you work closely with your healthcare provider to monitor your iron levels and make sure you’re getting your daily requirements through diet, supplements, or both. How Much Iron Do I Need? As our bodies change and develop, so do our iron requirements. The recommended daily intake of iron varies depending on age, gender, and other factors such as pregnancy or medical conditions.  Here's a breakdown of the recommended daily allowance (RDA) for iron: Infants (0-6 months): 0.27 mg Infants (7-12 months): 11 mg Children (1-3 years): 7 mg Children (4-8 years): 10 mg Girls (9-13 years): 8 mg Boys (9-13 years): 8 mg Girls (14-18 years): 15 mg Boys (14-18 years): 11 mg Women (19-50 years): 18 mg Women (51+ years): 8 mg Men (19-51+ years): 8 mg It's important to note that these are general recommendations and may vary based on individual factors such as diet, health status, and pregnancy. Pregnant women and those who have heavy menstrual periods may need more iron to meet their body's demands. But what happens to our bodies when we aren't getting the right amount? Health Effects of Iron Deficiency Iron deficiency is one of the most common nutrient deficiencies in the world, affecting approximately 1 in 5 people. Symptoms can vary from mild to severe and may include fatigue, weakness, difficulty concentrating, pale skin, shortness of breath, and frequent infections. In severe cases, iron deficiency can lead to anemia, a condition in which the body doesn't have enough healthy red blood cells. Iron deficiency can occur because of various factors, including inadequate intake of iron-rich foods, increased demand for iron during pregnancy or periods of rapid growth, and chronic blood loss. Some individuals may also have trouble absorbing iron from their diet, leading to a deficiency. If left untreated, iron deficiency anemia can lead to serious health complications, especially in children and pregnant women. It's important to speak with your healthcare provider if you suspect you may have an iron deficiency.  If you're struggling to meet your iron needs through diet alone, your healthcare provider may recommend an iron supplement. It's important to follow their dosage instructions carefully and report any side effects. Conclusion Iron is a crucial nutrient that plays a vital role in our health at every life stage. By understanding your iron requirements, consuming iron-rich foods, and speaking with your healthcare provider about any concerns, you can ensure that you're getting enough of this essential mineral to support optimal health and well-being.

Reading Time: 3 minutes Spring is a time of renewal – the perfect season to revamp your workout routine and take it outside. With milder temperatures and nature in full bloom, outdoor enthusiasts and fitness lovers can explore creative ways to exercise under the sun’s refreshing rays.  Whether you're chasing the thrill of adventure or simply looking for a breath of fresh air, there's something magical about engaging in physical activity amidst the vibrancy of spring.  Today we’re giving you a bunch of ideas and some practical tips for incorporating more outdoor time into your fitness routine to make the most of springtime.  Harness Nature's Gym You don’t need a gym membership to stay active, especially in warmer weather. Nature offers an incomparable setting for a workout session, and spring provides the ideal backdrop. Utilize the natural terrain to add variety to your fitness routine: Trail Running Adventure through the local trails to combine vigorous cardio with beautiful scenery. The varied terrain will challenge your muscles differently than flat pavement, and the soft ground can be gentler on your joints. Park Bench Reps Turn a park visit into circuit training with exercises like step-ups, incline push-ups, and triceps dips using the benches and steps you find along your path. Make nature your gym!  Outdoor Yoga A lush, green park or crisp, blue lakeside offers the perfect tranquil environment for a yoga session. Allow nature’s soundtrack to guide your breath as you flow through asanas.  Group Outdoor Classes Exercising with others not only holds you accountable but also boosts the enjoyment factor. Boot Camp Classes Many communities offer outdoor boot camp classes in the spring. These group workouts are a fantastic way to meet people while getting a guided, high-intensity workout. Cycling Clubs Join a local cycling club and ride through predetermined routes. It’s an excellent opportunity to work on your cardio endurance and leg strength while taking in new sights. Team Sports Gather friends or join a league for sports like soccer, basketball, or ultimate frisbee. Recreational leagues often pop up during spring, catering to all skill levels. Take the Water Route With the ice thawed, water-based workouts provide exciting aerobic alternatives.  Stand-Up Paddleboarding (SUP) SUP gives your core a killer workout as you balance and paddle. It’s a full-body exercise with the added calmness of being on the water. Kayaking or Canoeing Explore local waterways and build upper body strength with a morning of kayaking or canoeing. The rhythmic paddling can be a peaceful yet effective exercise. Adventure Outdoors For the thrill-seekers looking to combine fitness with adventure: Rock Climbing Love indoor rock-climbing classes? They’ve become big in the past decade. Look for an outdoor climbing wall and get some sun in while you’re at it. Climbing challenges strength, endurance, and flexibility, and there’s nothing quite like the feeling of reaching the top. Obstacle Course Racing Sign up for a spring obstacle course race. Training for these is a workout itself, and completing one is a test of physical and mental fortitude. Marathon Training Looking for a purpose to motivate you to keep working out? Find a worthy cause and sign up for their 5k to raise funds, have fun outdoors, and stay fit.  Essential Tips for Outdoor Spring Workouts When shifting your exercise outdoors, remember these tips to enhance your experience and maintain safety: Check the weather to dress appropriately. Stay hydrated; even mild temperatures can be deceiving. Warm up properly to prevent injuries as you acclimate to new activities. Protect your skin with sunscreen since you'll likely be exposed to more direct sunlight.  Bring a buddy for safety and accountability. Respect your limits; don't push yourself too hard in the beginning. Have fun! Enjoy the change of scenery and embrace the beauty of nature as you work towards your fitness goals. Variety is the spice of life.  Conclusion Spring ushers in a world of opportunity for outdoor workouts. It's a time to break away from the humdrum of gym routines and breathe life into your fitness goals. Try these ideas and perhaps create a few of your own. By incorporating outdoor activities into your workout routine, you can stay motivated and energized while also soaking up some vitamin D. Remember, every step, pedal, or paddle stroke is a celebration of your body and what it can achieve. Keep exploring, keep enjoying, and most importantly, keep moving! Here’s to a healthier, more adventurous you this spring.

Reading Time: 3 minutes For most of us, a morning cup of coffee is essential to start the day. In fact, coffee is the most popular form of caffeine in the world. The caffeine rush gives us a much-needed energy boost that seems to come at just the right time.  But have you ever found that despite the caffeine pick-me-up, you still feel groggy or even sleepy? If you’re wondering why caffeine makes you tired sometimes, you’re not alone.  In this blog post, we’ll explore the reasons why caffeine may produce the opposite effect and leave you feeling sleepy and lethargic and an alternative you may want to try. Caffeine-Induced Dehydration One of the most common reasons caffeine can make you feel tired is dehydration. Caffeine is a diuretic, meaning it encourages the body to flush out excess water, leaving you dehydrated.  Dehydration can cause fatigue, lack of focus, and headaches, among other symptoms that can make you feel sleepy. It's essential to stay hydrated, especially if you're consuming caffeine regularly. The Crash When we consume caffeine, it stimulates the production of adrenaline, giving us that burst of energy and alertness. However, once the effects wear off, our bodies can experience a sudden drop in energy levels, leading to fatigue and drowsiness.  Adrenal Fatigue Caffeine stimulates the adrenal glands, which are responsible for producing adrenaline and cortisol. When consumed in moderation, caffeine can boost energy levels and improve focus.  However, excessive caffeine intake can cause the adrenal glands to burn out, leading to adrenal fatigue. Adrenal fatigue can cause tiredness, brain fog, and a general feeling of malaise.  If you're experiencing severe fatigue despite consuming caffeine, it may be worth considering reducing your intake and giving your adrenal glands a break. Sleep Disruptions Did you know that caffeine stays in the bloodstream for six hours on average? Drinking caffeine too close to bedtime can disrupt your sleep cycle, making it challenging to fall asleep or stay asleep effectively.  Even if you manage to get some rest, the quality of sleep may be poor, leaving you feeling tired and groggy the next day.  It's essential to be mindful of your caffeine intake and avoid consuming it too late in the day to ensure a good night's rest. Blood Sugar Crashes Caffeine stimulates the release of insulin, which causes your blood sugar levels to drop. A rapid drop in blood sugar can cause sudden fatigue and lead to a sugar craving that could leave you feeling tired and lacking energy.  To avoid blood sugar crashes, it's crucial to pair caffeine intake with a balanced meal or snack that includes healthy carbohydrates and protein. This will help regulate your blood sugar levels and prevent sudden energy drops. Poor Nutrition Lastly, consuming caffeine without adequate nutrition can lead to fatigue. Caffeine is a stimulant that triggers the release of glucose into the bloodstream.  However, without a well-rounded diet that provides your body with enough nutrients, the glucose may not be used properly. When the body doesn’t have the necessary nutrients, it uses stored glucose, and when those stores are depleted, you can feel tired and lethargic. A Natural Alternative to Caffeine  If you're feeling like you need an alternative to caffeine, there are supplements you can consider. CoQ10, B-Complex, and iron are some great suggestions that can support energy levels. Incorporating these supplements into your daily routine might support energy levels throughout the day without relying on caffeine.  CoQ10 supports energy by supporting the digestion of food, B-Complex supports your metabolism and nerve function, and iron is essential for oxygen transport in the body which can help fight fatigue. Conclusion Caffeine can make you feel tired instead of energized due to several factors like dehydration, adrenal fatigue, sleep disruption, blood sugar crashes, and poor nutrition.  The key to avoiding caffeine-induced fatigue is to consume caffeine in moderation and with meals. Hydrating well and getting enough sleep are also essential to maintaining alertness and energy. With these precautions in mind, you can enjoy caffeine’s benefits without the downside.  However, if you feel like you need an alternative to caffeine, incorporating supplements such as CoQ10, B-complex, and iron into your daily routine can support your energy levels without the negative side effects of caffeine.  Additionally, making healthy lifestyle choices like regular exercise and a balanced diet can also aid in combating fatigue. Remember to listen to your body and find a balance that works for you!

Reading Time: 4 minutes Every fall and winter, family and friends all over the US come together to celebrate and create lasting memories. Food, fun, laughter, and warmth all describe a perfect holiday season. For some crowds, fun means something, well…a little more active! In fact, many families and friends have made games like pick-up basketball and flag football an annual tradition during the colder months. If this is you or you’re looking for a fun, easy group activity to start your own annual tradition with, look no further! We have something a little unique this year to share with you: Pickleball. And no, it doesn’t involve a pickle-eating competition.   What is Pickleball? Pickleball is a relatively new sport that originated in the United States in the 1960s. It was invented by three dads who wanted to create a fun activity that their kids could play in their backyard. The game quickly caught on and has since become one of the fastest-growing amateur athletic sports. Pickleball is played on a court that is about a third of the size of a tennis court and uses a paddle and a plastic ball with holes. The object of the game is to hit the ball over the net and into your opponent's court without them being able to return it.  So, why should you be playing pickleball? For starters, it's a great way to stay active and healthy, especially during the holiday season when we tend to be more sedentary. Pickleball provides a full-body workout that improves your cardiovascular health, builds strength and endurance, and enhances your agility and balance. Plus, it's a low-impact sport that is gentle on your joints, making it an ideal activity for people of all ages and fitness levels.   What You’ll Need to Play Pickleball  Pickleball Paddles: The first thing you need to play pickleball is a paddle. The paddle is like a small tennis racquet that you use to hit the ball over the net. There are many different types of paddles available, and they come in a range of materials and sizes. When choosing a paddle, you want to make sure it's the right size and weight for you, and that it feels comfortable in your hand. The best way to find the right paddle is to try a few out and see which one you like best. Pickleball Balls: The next thing you'll need is a pickleball. This is a lightweight plastic ball that is similar to a wiffle ball. Pickleballs come in a range of colors, but the most common are yellow or white. When choosing a pickleball, you want to look for one that has a consistent bounce and is easy to see. Some pickleballs are designed for indoor use, while others are better suited for outdoor play. Pickleball Court: A pickleball court is similar in size to a badminton court and is marked with boundary lines. You can play pickleball on many different types of surfaces, including concrete, asphalt, or even in the grass. If you don't have access to a dedicated court, you can also set up a makeshift court in a park or on your driveway.   How to Play Pickleball   The game is played on a court that is similar to a tennis court. The court is 20 feet wide and 44 feet long, with a 36-inch-high net dividing it into two sides. The game can be played in singles or doubles format.  The objective of the game is to hit the ball over the net and into the opponent's court while following specific rules. Among these rules is the double bounce rule, which means that a player must allow the ball to bounce once before returning it to the opponent. To be a great pickleball player, you need to master techniques such as the serve, forehand shot, backhand shot, and dink shot.  The serve is the shot that starts the game and is crucial to know how to perform. The forehand shot involves hitting the ball with the same side as the player's primary hand. The backhand shot, on the other hand, involves hitting the ball with the opposite side of the player's primary hand. As for the dink shot, it is a delicate shot that requires finesse and strategy to execute. Pickleball can be played as singles or doubles, and the rules are similar to those of tennis and ping pong. The game starts with a serve, and the players take turns hitting the ball until one side misses. The first team to reach 11 points (with a two-point lead) wins the game. Conclusion Pickleball is kicking things up a notch and refreshing the holiday family tradition of group activities for 2023! It’s an enjoyable and healthy way to bond with your friends and family while getting some exercise and fresh air after cutting the pumpkin pie and sharing some warm cider. Whether you're a seasoned athlete or a beginner, pickleball is easy to learn and offers endless opportunities for fun and socializing. So, dust off your sneakers, grab a paddle, and head to the nearest court for a game of pickleball! You won't regret it.

Reading Time: 4 minutes Nothing beats a good workout to start your day. Working up a sweat in the morning can help you increase energy levels for the rest of the day. However, waking up earlier to work out can be a massive struggle, especially if you're not a morning person. In this blog post, you’ll learn five tips for waking up earlier to have a morning workout. With these tips, you'll be able to motivate yourself to work out in the morning and start your day off right.  Set a Goal Setting goals, especially when you’re a beginner, can be helpful in pushing yourself to new limits. Striving to meet a goal every morning and within a certain timeframe will you keep motivated and make it easier to wake up early. A goal is effective because it's a measurable standard by which you can see your progress, and that progress is motivation fuel to keep going. Make sure that your goal is realistic and achievable, such as walking 2 miles in 30 minutes or doing 15 minutes of low-impact yoga. Reward Yourself One of the best ways to stay motivated is by rewarding yourself for completing your workouts.  It could be something small like watching an episode of your favorite show after working out or bigger rewards like treating yourself to a massage or purchasing new workout gear. These rewards can help keep you going through positive reinforcement—which we all need from time to time. Set the Alarm Don't rely on your body's natural clock to wake up early for a morning workout. You can even set multiple alarms and place them in different places around the room so that it will be harder for you to ignore them. By standing up and walking over to your alarm, your body will start to wake up for the day. That way you're less likely to jump back under the covers and sleep through your workout session. Workout Buddies  Having someone else who is committed to working out with you is one of the best ways to stay motivated. When you have someone counting on you, it's much easier to get up and start exercising in the morning. When you have a friend who is also committed to the same workout schedule and you've agreed to join and support them, you're more likely to follow through. Finding an accountability partner who has similar fitness goals as yourself will make it even more motivating when working out. Find Your Why Setting fitness goals can be a great motivator so that you know your "why" for when you're tempted to hit snooze. When you wake up, remind yourself about the goals you've set and why. Is it to be able to run and play with your children outside? To run a marathon for charity? To work on mobility so you have independence when you're elderly? This will make you feel like you're working towards something, and it will give you the energy you need to complete your workout.  Sleep Tonight, Energy Tomorrow One of the main reasons people feel groggy and unmotivated in the morning is lack of sleep. Be sure to get at least 7-8 hours of sleep every night to ensure that you wake up feeling refreshed and energized. This will make it way easier to hop out of bed and go for that AM run. If you are getting sleep and you still feel sluggish and overwhelmed during the day, it’s worth it to check out some supplements that will support your energy levels and metabolism during the day and a restful, quality sleep at night. Conclusion Working out in the morning can be a struggle, but with these tips, you'll be able to motivate yourself to jump out of bed and start your day with a bang. Remember to break down your workout routine, set goals, find a workout buddy, get enough sleep, and create a morning routine. By implementing these tips, you'll be on your way to waking up earlier and feeling energized for the rest of the day.

Reading Time: 3 minutes Protein and fiber are two essential components of a healthy diet, and they are even better when consumed together. Protein and fiber have different roles in the body, but both are important for a variety of functions. Protein provides the body with energy, building blocks for cells, and is essential for maintaining muscle mass. Fiber helps regulate digestion, reduce cholesterol, and helps you feel fuller longer. Combining protein and fiber gives you the best of both worlds, providing you with the nutrition you need to stay healthy and energized. Read on to learn more about why protein and fiber are the dynamic duo of nutrition. What Are the Benefits of Protein? Protein is an essential nutrient that our body needs to function properly. It plays a vital role in building and repairing tissues, producing enzymes and hormones, and supporting a healthy immune system. Protein also helps to maintain healthy muscles, bones, skin, and hair. One of the key benefits of protein is its ability to keep us full and satisfied. When we eat protein-rich foods, they take longer to digest than carbohydrates and fats, which means that we stay full for longer periods of time and experience more stable energy levels throughout the day. In addition, protein is important for preserving lean muscle mass. As we age, our muscles naturally start to deteriorate, which can lead to a variety of health problems. By consuming adequate amounts of protein, we can help to slow down this process and maintain strong, healthy muscles. Overall, protein is a crucial component of a healthy diet and should be consumed in adequate amounts on a daily basis. Good sources of protein include lean meats, fish, poultry, eggs, beans, and nuts. What Are the Benefits of Fiber? Fiber is an essential nutrient that plays a crucial role in maintaining a healthy diet. It is a type of carbohydrate that our bodies cannot digest, but it serves several important functions that contribute to our overall health. Firstly, fiber aids in digestion and helps regulate bowel movements. It adds bulk to stool, making it easier to pass through the digestive system and preventing constipation. It can also help reduce the risk of developing hemorrhoids and diverticular disease. Fiber can also support lower cholesterol levels, which can ultimately decrease the risk of heart disease. It does this by binding to cholesterol in the intestines and removing it from the body. A high-fiber diet has also been linked to lower blood pressure, which is also important for heart health. Another benefit of fiber is its role in weight management. Foods high in fiber tend to be more filling and satisfying, which can lead to consuming fewer calories overall. Fiber also slows down the absorption of glucose into the bloodstream, preventing spikes in blood sugar levels and helping to maintain steady energy levels. How Do Protein and Fiber Work Together? Protein and fiber work in tandem to provide our bodies with the nutrition needed for optimal health. When we consume foods rich in protein, our bodies use it to build and repair muscle tissue, support our metabolism, and aid in the production of enzymes and hormones. When consumed together, protein and fiber can provide a balanced and sustained source of energy throughout the day. Additionally, foods that are rich in both protein and fiber tend to be nutrient-dense, meaning they provide our bodies with a variety of essential vitamins and minerals. So what are some examples of foods that are high in both protein and fiber? Beans, lentils, nuts, and seeds are all great sources of nutrients. Whole grains such as quinoa, brown rice, and oats are also excellent choices. Vegetables such as broccoli, spinach, and sweet potatoes combine protein, fiber, and essential vitamins. The EZ Melts Difference If you’re looking to make sure you’re getting all the nutrition your body needs beyond fiber and protein, supplements can be a great addition to your healthy eating plan. We make it EZ to get the nutrition you need with our fast-melting supplements. Our vitamins are non-GMO, vegan, sugar-free, and free from the nine most common allergens.  And with our subscription service, it’s even easier to take care of yourself. Use code EZ30 at checkout to save 30% off your first subscription.

Read Time: 5 minutes  When it comes to fitness, there are a lot of different opinions on what program or activity will help you stick to your workout routine in the long term.  Sure, we've all heard of Pilates, weightlifting, 5k training, and so on, but have you heard of functional fitness training? Even if you haven't, you may already be practicing functional fitness and not even know it! That's because functional fitness focuses on movements you most likely use in everyday activities - from carrying groceries to playing with your kids, lifting heavy objects, and bending over. All exercise can help support your physical health, but not all types of exercise qualify as "functional fitness training". What is Functional Fitness Training? Functional fitness is a type of exercise that focuses on making your body stronger and more resilient while improving your energy levels and supporting long-term exercise goals.  At the core of functional fitness are practical exercises that will support the average person in anything they do in their day-to-day life. Here are examples of popular functional fitness exercises. Depending on your fitness level, you can add weights, kettlebells, or bands to any of these, but body weight is also effective for many. Squat-to-Shoulder Press Basic Squat Push Up Burpee Forward Lunge Deadlift (Classic, suitcase, Romanian) Cable Row Plank   What are the Benefits of Functional Fitness Training? Functional fitness training is important for everyone—yes, you too! Here are just some of the benefits of incorporating these types of exercises into your daily routine. 1. Improving Everyday Activities The first benefit of functional fitness is that it helps improve your everyday activities and make them easier on your body. Since the exercises are practical and simulate movements you would use in your daily life, functional fitness can help make carrying groceries, playing with your kids, lifting heavy objects, or even just bending over to tie your shoes easier. Functional fitness exercises also often incorporate balance training, which can help reduce your risk of falling and injuring yourself. In other words, functional fitness training makes your body better equipped to handle anything life throws at you, regardless of your lifestyle or age. 2. Supporting Joint Health Functional fitness exercises also support joint health. While some types of exercise, like running, can put a lot of stress on your joints, functional fitness moves are designed to be gentle on your body while still providing a good workout. This is especially beneficial for people with injuries or chronic conditions that make high-impact activities difficult or impossible. And as we age, our joints become more fragile. Working out with functional fitness exercises can help reduce the risk of injuries and improve our quality of life as we age. 3. Improving Energy Levels Functional fitness exercises can also help improve your energy levels. This is because they help increase the efficiency of your mitochondria, which are the powerhouses of your cells. In other words, functional fitness makes your cells work better, which gives you more energy overall. The exercises are designed to target all the major muscle groups in your body, which means you'll not only see a difference in how you feel after completing a workout, but you'll also see an increase in energy throughout the day. And since functional fitness moves are often compound exercises (meaning they work multiple muscle groups at the same time), you'll be able to get a full-body workout in a shorter amount of time than if you were doing isolation exercises (which only work one muscle group at a time). In fact, functional fitness training is meant to be short and sweet, which can prevent you from expending as much energy as other, more intense workouts. Many people report feeling more energized after a functional fitness workout!   Tips for Getting Started with Functional Fitness Training Now that you know all about functional fitness, here are a few tips to get you started on your functional fitness journey.  Start with bodyweight exercises. If you're new to functional fitness or coming back from an injury, it's best to start with bodyweight exercises. This way, you can focus on perfecting your form without the added challenge of weights. Incorporate a variety of exercises to pique your interest. To reap all the benefits of functional fitness, it's important to incorporate a variety of exercises into your routine. This means including moves that target all the major muscle groups in your body. Use proper form. As with any type of exercise, using proper form is key to preventing injuries and getting the most out of your workout. Make sure you have good posture and:  Start slowly and gradually increase your workouts' intensity, especially if you're new to exercise or haven't worked out in a while. Support your energy levels with quality supplements that can help to maintain even, long-lasting energy. Some supplements work better when taken together.   Essential Energy Bundle  We recommend trying Iron and B-complex supplements together. They support increased energy levels throughout the day and aid the body in fighting fatigue, amongst other great benefits. If you're looking to perform better and improve physical endurance, CoQ10 supplements are a key supplement. CoQ10 can help support enhanced physical performance and energy levels during exercise.  Explore all three supplements to maximize your energy levels and performance with the Essential Energy Bundle.  Our vitamins are non-GMO, vegan, sugar-free and free from the nine most common allergens. We make it EZ to get the nutrition you need with our fast-melting supplements. And with our subscription service, you’ll never have to worry about running out of the supplements you need! Use code EZ30 at checkout to save 30% off your first subscription.

Read Time: 4 minutes Feeling run down and out of energy around this time of year? You're not alone. A lot of people feel this way, especially in the morning or during the afternoon slump, even if they get the recommended amount of sleep every night. There's less sunlight during daytime hours right now, which can leave you low on vitamin D which is essential for steady energy levels. Daylight savings time can also get your circadian rhythm all out of whack, leaving you feeling even more exhausted because your body is trying to figure out if it's supposed to be asleep or awake!  Many of us choose a quick-fix energy booster like coffee or tea to keep on going with our day. And sure, sipping on a Starbucks latte can feel great (in the moment), but there are plenty of ways to support optimal energy levels that don't include the unwanted side effects of caffeine. So, if you're nodding off in your office chair and often suffer from the dreaded caffeine crash, there's good news ahead—keep reading to discover five unexpected ways to rev your energy. 4 Ideas for an Afternoon Energy Boost Without Caffeine Get Moving Exercise is one of the best ways to increase energy levels, and we know it can seem like the last thing you want to do when you're feeling tired. However, even a moderate amount of exercise can help to improve your mood and increase your overall sense of well-being. And, of course, the more active you are, the more energy you'll have! So if you're dragging yourself through your day, try to fit in a quick workout. And you don't need to upend your entire schedule to fit in exercise — a brisk walk during your lunch break, do a few jumping jacks in your office or go for a run after work. You'll be surprised at how much better you feel afterward. Food is Fuel What you eat impacts your energy levels and well-being. So if you're looking for a natural energy boost, reach for foods that are high in protein and healthy fats like nuts, seeds, and avocados. These foods will help to stabilize blood sugar levels and give you sustained energy throughout the day, so you don't need to grab a quick-fix stimulant like caffeine. You should also make sure to eat regularly throughout the day to avoid dips in blood sugar levels that can leave you tired and cranky. If you're changing your diet to include more of these nutritious foods, give your body some time to adjust and feel the difference. Doing Nothing is Something If you're feeling run down, it might be your body's way of yelling for some TLC. It's important to take breaks from being productive and give yourself time to rest. So instead of pushing through and trying to power through your day, listen to your body and take a break. It might seem unproductive to "do nothing” but try viewing rest as a part of your daily cycle—there's a time for everything, even relaxing. Rest recharges our batteries so when it's time to be productive, we are at 100%. Plus, enjoying some "me time" is just plain good for your mood and quality of life. Vitamin Regimen Taking vitamin supplements is one of the easiest ways to support healthy energy year-round—but which ones? These four are great foundations to try. B-Complex: These essential nutrients help the body convert food into energy and are found in leafy green vegetables, legumes, nuts, and whole grains. It can be hard for people to get all of the B vitamins in their daily diet, so if you need to get more, consider taking a supplement. B12: This vitamin supports red blood cell formation and energy production. It's found in animal products like meat, poultry, fish, and eggs. If you don't eat these foods regularly, you may want to consider taking a B12 supplement or getting a B12 shot. CoQ10: This nutrient plays a role in energy production and is found in fatty fish like salmon and tuna, as well as in nuts and seeds. According to some studies, CoQ10 supports healthy energy levels by decreasing oxidative stress caused by free radicals. Iron: This mineral is essential for carrying oxygen to the cells, which is important for energy production. It's found in red meat, poultry, fish, beans, lentils, spinach, and other dark leafy greens. If you're not getting enough iron from your diet, you may need to take an iron supplement. The EZ Melts Difference Give one or more of these suggestions a try and see how they work for you. Remember, everyone is different and what works for one person may not work for another. But by making small changes in your lifestyle, you may find that you have more energy than you ever thought possible!  Supplements are an easy, cost-effective lifestyle change to try first, and any of the vitamins mentioned above are great options for supporting your daily energy. Our vitamins are non-GMO, vegan, sugar-free and free from the nine most common allergens. We make it EZ to get the nutrition you need with our fast-melting supplements. And with our subscription service, you’ll never have to worry about running out of the supplements you need! Use code EZ30 at checkout to save 30% off your first subscription.

Read Time: 4 minutes It can be tough to find time to get in a good workout, especially if you're trying to juggle work, family, and other obligations. However, it's important to make time for exercise because it has so many benefits for your health like reducing your risk of chronic diseases, and supporting a healthy mood and sleep quality while boosting your energy levels. Never fear: you don't have to change your entire life to fit around workouts—make workouts fit around your schedule instead! There are plenty of ways to sneak in a little extra exercise without interrupting your day. Here are six ways to help you get started: 5 Minutes of Exercise  First, set an alarm on your phone to get up and move around every hour for just 2-5 minutes. It's good for your circulation and it can help to wake you up if you're feeling sluggish. If you want bonus points, invest in a good standing desk to get up out of that seat and be less sedentary. Not at work? Having a Netflix and Chill kind of day? Try some stretches or gentle yoga poses while watching TV or during commercial breaks. Track Your Steps Are you competitive, even with yourself? Invest in a pedometer and try to hit a certain number of steps each day. You may be surprised at how quickly those steps add up! Even just walking around the grocery store or vacuuming the house counts for steps and can be a 2-for-1 in getting you moving AND getting chores done.   Lunchtime Movement Use your lunch break as an opportunity to get in a quick workout – and it doesn't have to be extreme! Taking a brisk walk or going for a short run around the neighborhood are great ways to fit in some exercise while still getting back to the office on time. Plus, being outside is a powerful support for your mental well-being.  WFH Pick-Me-Up If you work from home, take advantage of that by setting aside some time each day for a dedicated workout. You don't have the downtime of travel and constantly changing your environment, which can work in your favor. Carve out 15 minutes to stretch and run in place or do some jumping jacks—maybe even dance around to music midday for movement and a pick-me-up! Get Together and Move Get your family and friends involved. Exercising with others can make it more enjoyable and motivating so that you're more likely to stick with it. Plus, it's a great way to spend time together. Start a weekly softball game, go for group hikes, or play tag with your kids in the park. Not only will you get some exercise, but you'll also create lasting memories with the people you love.  Make Health Easy with EZ Melts Try incorporating some of these tips into your daily routine and you'll be well on your way to getting fit without interrupting your day. Give one or more of these suggestions a try and see how they work for you.  Remember, every little bit counts when it comes to exercise! Exercising doesn't have to be a chore, and by following these tips, you can get fit without interrupting your busy schedule. Making time for exercise doesn't have to be complicated or time-consuming. Give these tips a try and see how they work for you! And if you're looking for an even less time-consuming way to support your best physical health in mere seconds, try taking a daily vitamin supplement. It takes little to zero effort and supports your health & physical performance. Our vitamins are non-GMO, vegan, sugar-free and free from the nine most common allergens. We make it EZ to get the nutrition you need with our fast-melting supplements. And with our subscription service, it’s even easier to take care of your health. Use code EZ30 at checkout to save 30% off your first subscription.

Read Time: 4 minutes  Did you know that spending time and exercising outdoors can also have some pretty amazing benefits for your bones and energy? You don’t want to miss out on all the fall weather, so wherever you are, lace up those hiking boots and let’s start trekking. Here are just a few ways that getting out in nature can help support your bone and joint health, as well as give you a much-needed energy boost.   Building Strong Bones Exercise helps to build strong bones and joints. When you walk, run, or bike, your bones get a little bit stronger each time impact occurs. The more impacts (or “loading”) that occur, the greater the benefit to your bones. So not only does exploring the great outdoors give you a chance to get some exercise in the cooler fall weather, but it also provides an opportunity for your bones and muscles to receive regular endurance training.   Vitamin D From Mother Nature Being outside in natural sunlight helps your body produce vitamin D. Vitamin D is essential for bone health, as it helps the body absorb calcium. In addition, getting enough vitamin D is critical for fighting off fatigue. If you’re feeling tired, spending time outside in the fresh air can help you feel more alert and awake. And if you’re struggling with fatigue, regular outdoor exercise has been shown to help increase energy levels both in the short term and over time. This is due not only to the stimulation of being in a beautiful environment but also because of sunlight exposure.   Endorphins vs Cortisol Numerous studies have shown that spending time in nature can help reduce stress levels, improve mood, and promote relaxation. If you’re feeling tense or anxious, take a walk in the park or go for a hike in the woods. You’ll likely find that your mood improves and you feel more relaxed after some time spent surrounded by trees and fresh air. Moderating your stress levels is also critical for bone density and joint health. When you’re stressed, your body releases the hormone cortisol, which can harm bone density by interfering with osteoblasts—the cells that produce bone mass. Cortisol has also been linked to joint pain and inflammation. But exercise produces endorphins, which have mood-boosting effects that can help counteract the negative effects of cortisol. And being outdoors while exercising? It’s a two for one.   Get Moving to Fall Asleep And last but not least, outdoor exercise can also help improve sleep quality. If you’re struggling with insomnia or other sleep issues, spending time outside during the day and getting regular exercise can help you sleep better at night. This supports your overall physical health and lower stress levels. So next time you’re having trouble sleeping, try going for a walk in the park during the daytime hours and see if it makes a difference.   A Vitamin Boost for Your Fall Activities Routine physical activity is essential for immunity, bone health, sleep quality, mental wellness, and metabolism, among others. Consider vitamin D, iron, and vitamin B supplements to support bone and joint health, and encourage optimal energy levels. Our vitamins are non-GMO, vegan, sugar-free and free from the nine most common allergens. We make it EZ to get the nutrition you need with our fast-melting supplements!

Read Time: 4 minutes This month is National Physical Fitness and Sports Month, and we wanted to highlight some trending, fun ways to move your body. If you don’t like traditional treadmills, weightlifting at the gym, or are super busy, you’ll probably love this article. Being physically active doesn’t need to be boring or something to dread. It can be fun and fit into your schedule. Most of all, moving is for everyone—there are so many activities to try that don’t include hours spent in a gym.  Whether you like working out in a group or solo, at home or outside, or trying new things, there’s an activity out there for you. Check out these below and get moving!  Video Games Intensity Level: Mild to Strenuous, it depends on you and the game you choose The first one on the list might be a head-scratcher, but if you’re a gamer and want to exercise in the comfort of your own home, video games might be the solution. There are many games out there to stimulate your mind and move your body—all while having fun. If you like to dance like nobody’s watching, try Just Dance. If you’re into adventurous fantasy games, try Ring Fit Adventure on Nintendo Switch—it’s like playing an RPG and working out at the same time.  Aerial Yoga Intensity level: Moderate Want a refreshing spin on yoga? Try it in the air! There are many studios and instructors that offer aerial yoga classes now. Ropes and hoops are suspended from the ceiling, and all fitness levels are welcome (check with the studio on which classes are best for you). You’ll work on stability, balance, and flexibility, all while learning new skills.  Weighted Hula Hooping Intensity Level: Mild to moderate If you loved hula hooping as a child, you’ll love that it is a great way to work out, even as an adult! Weighted hula hoops are a fun and relatively affordable way to get fit. Hula hoops are known for strengthening your entire body, especially your core. Try looking up some videos online of different techniques or see if there is a local group that hoops together. Who knows, maybe you’ll learn some new tricks that will impress your friends.  Speed Walking Intensity Level: Mild to moderate Speed walking isn’t just for catching a bus or getting someplace faster—it’s also a great workout and alternative to running. If you don’t like to go for morning jogs or running hurts your joints, try speed walking instead. All you need are a good pair of supportive sneakers and a few videos on proper form (yes, there is proper form to walking). There are even speed walking races, so check out local events.   Barre Intensity Level: Moderate to strenuous If you ever wanted to be a ballerina, now is your chance. Barre is Pilates meets ballet meets yoga, and it will work out muscles you didn’t even know you had. Barre classes are an increasingly popular option being offered in gyms and private studios. You can even find classes on fitness apps if you prefer privacy. However, we would recommend going to a class with an experienced instructor, because if you need correcting of your form, they can help make sure you prevent injury. The barre method is small movements at high reps, which tones specific muscle groups that are often missed by traditional movement. Plus, they usually play current, high-energy music during class that will get you sweating and forgetting to check the time.  A Vitamin Boost to Your Fitness Routine Routine physical activity is essential for immunity, bone health, sleep quality, mental wellness, and metabolism, among others.  To maximize your body’s ability to repair muscle tissue after working out and increase your energy levels, consider Iron and B-complex supplements which help to oxygen transport to your muscles, strengthen your bones and rev your metabolism.  Our vitamins are non-GMO, vegan, sugar-free and free from the nine most common allergens. We make it EZ to get the nutrition you need with our fast-melting supplements!

Read time: 4 minutes Life requires a lot of us—with errands, work, home life, and everything in between. It can be hard to juggle all your roles and responsibilities. And after a long winter (and a long year), it’s hard to get back into the swing of daily life. You may find yourself sluggish after the holidays and adjusting to the idea of everything being back in full swing. People are going back to offices and school in person, and it can be a big adjustment after the turmoil of the pandemic. If you are feeling exhausted from stress, facing sleepless nights, and have difficulty concentrating and performing everyday tasks, you are not alone. According to reports, people are feeling strained, drained, and on the verge of burnout from 2020—just as the world is starting to expect us to “go back to normal”. It’s important more than ever to focus on taking care of our physical and emotional needs as we process it all, but at EZ Melts, we recognize that it is vital to keep performing and being present for work, family, friends, and life as we try to find balance in this ever-changing world. So here are some tips for supporting your mood, performance, and energy levels as we navigate this together. Keeping a Calm Mindset It’s important to process our emotions and maintain a sense of balance and calm, not only for our emotional health but our physical health too, as stress impacts not only our minds but our bodies too. Here are some things you can try: Meditation and yoga; even five minutes of sitting still and practicing makes a difference Deep breathing in moments of high tension Exercise regularly doing something you enjoy—try to get a combination of anaerobic and aerobic workouts Make a point to spend quality time with friends and family, or call people you can’t come into contact with right now Find a hobby that distracts your mind and makes you feel accomplished Journal and keep track of moods and what caused them Keeping Sharp The parts of our brain that affect our recall and response time can be impacted by many environmental factors, including lack of physical health, mental strain, and even disease. With the stress of the past year, it’s important to keep sharp and supporting brain health with a variety of techniques aimed to keep us centered and focused, regardless of where we are or what we are dealing with. Try: Practicing with word games, sudoku, a jigsaw puzzle or other brain teasers helps keep your mind active and processing Adequate, quality REM sleep every night Shut off distractions while working  Keeping your mind concentrating on one thing at a time in order to give it all your focus Good nutrition—antioxidants, vitamins, and minerals impact your brain health and promote anti-aging benefits Keeping Steady Energy Levels How often do we feel tired and ready for a nap by mid-afternoon, or drained on the weekends so much that zoning out in front of the T.V. seems like the only thing we feel like doing? Most likely too much. Grabbing your third coffee of the day or downing a sugar-filled energy drink may seem like the solution, but it will cause a crash and leave you in an even worse position than you were before. Plus, the amount of energy you have in your reserves also affects your ability to perform your best, recall information, and deal with life’s stressors. It’s all connected! If dragging yourself to a vending machine or taking constant naps sounds like you, a lifestyle adjustment might be in order. Try these tips: Taking melatonin at night to wind your body down and prepare you for a full night’s rest Turning off electronics at night so you can get quality sleep Exercise in the morning to amp your energy levels Eating a high-fiber, high-protein breakfast with minimal sugar will keep you at even levels of energy Stretching and moving your body every hour for 5-10 minutes Dialing back on caffeine If you’re finding all three of these areas of your health being impacted by stress, poor sleep, and nutrition habits, don’t get overwhelmed! Starting with little changes to your lifestyle that feel achievable will help you stay committed to improving your physical and mental wellness. Our health is all connected and impacted by other parts of our body; when one part is off, your system can’t operate in synergy, so it’s best to think about health holistically. A quick and effortless way to support your performance, motivation, and wellness is to consider a supplement in addition to a healthy, well-rounded diet. Consider adding the EZ Melts’ Energy, Memory, and Mood Enhancer supplement to your daily routine. It aids in all of this without harmful chemicals or negative side effects. Our vitamins are fast melting and have a delicious customer-approved flavor. Unlike many major vitamin brands, our tablets are vegan and do not include harmful toxic ingredients, artificial flavors, or GMOs. Try us out and see the difference!  ___ Written by Annie-Eliza Stevens

With the end of the year comes shorter days and darker evenings. It’s natural to want to snuggle in, turn on a good movie, and not move until Spring! And with quarantine still in effect, it can be doubly tempting to hit pause right now. Often people experience lower energy levels at this time of the year due to a combination of factors. Relaxing seems like the natural way to recharge your batteries, but there are a few other habits you can adopt to make sure you are at peak performance this holiday season! Read on to pick up some good habits to counteract winter hibernation mode!   Upgrade Your Morning Rituals What you do in the morning can set you up for the rest of the day. It’s true! There are a few surprising ways you can boost your energy levels the minute your alarm goes off. Before bed, put a glass of cold water next to your bed, and make a point to drink it all when you wake up. This energizes your body and kick starts your digestive system. Also make it a point to give yourself extra time to eat a high-fiber, high-protein breakfast with minimal sugar. Oatmeal with blueberries, overnight oats made the night before, or eggs with avocado are all excellent choices! Being able to effectively metabolize food with fiber and protein helps maintain steady energy levels throughout the day. Not to mention, choosing the right foods can seriously have a positive effect on your immune system!   Move Your Body in Fun Ways We know someone saying “just do it” doesn’t work when it comes to motivating you to exercise, but we have some ideas about how to make movement more fun, especially when so many of us are staying indoors. Do you like video games or being immersed in stories? Since the early 2000s, a steady stream of games have been made for all different types of consoles--dancing to popular music, different virtual sport games, and even role-playing games. Now you can slay dragons AND get fit! Do you want to socialize with loved ones AND get your workout in at the same time? Host a Zoom dance party, and share your favorite songs to move to with friends and family. Zoom hangouts are a great way to have fun and stay in touch with each other. Maybe even try reaching out to a few people you haven’t seen in a couple of years--you’d be amazed by how much you can catch up while dancing your cares away! Bonus? Regular exercise keeps your heart healthy and supports a strong immune system--something we could all use now that flu season is here.   Busy Vitamin Bs and D The reason you might be fatigued and lack the energy to move is that you are getting less vitamin D through sunlight than you do in the warmer months. Some people are also lacking the right amount of vitamin Bs, which fight fatigue and convert calories into energy. It’s likely that you are vitamin-deficient in some areas; over 90% of Americans today are [1]. Consult with your medical provider and try adding all-natural vitamin D and B-complex vitamin supplements to your daily regimen to support boosted energy levels during the winter. For further support, try our Essential Energy Bundle, now discounted for a limited time!   The EZ Melts Difference Quality matters. Thinking of trying a vitamin D or B-complex supplement? Make sure you are choosing a brand that cares about what they put into their supplements as much as you care about what goes into your body! The best part about choosing EZ Melts? Our tablets are fast melting, EZ to take, and have delicious customer-approved flavors. In addition, all our supplements have zero chemical additives, are vegan, and non-GMO. Check out B-complex or vitamin D in customer-approved flavors! Thank you for being a part of our community!   Sources https://thebiostation.com/bioblog/nutrient-iv-therapy/do-you-have-vitamin-deficiency/ ___ Written by Annie-Eliza Stevens

The holidays are around the corner, and for those who celebrate, it can bring feelings of happiness and warmth as we look forward to spending time with our loved ones. Even this year, as many are figuring out socially distanced holiday plans, one factor is central to celebrations: food! Every year, people talk about being stuffed and sleepy, especially during Thanksgiving. There are many sayings about turkey and tryptophan, feeling drowsy after eating, and bemoaning holiday weight gain--but are all of these just plain inevitable factors that come with the season?  The truth is--no. Many of the commonly-held beliefs about holiday food and celebrations are actually myths! Read on to disband three big ones you may still think are true--we were surprised ourselves!   Myth 1: Turkey Will Make You Sleepy People have been pointing to the amount of tryptophan in turkey as the reason they snooze right after their Thanksgiving dinner. Tryptophan is an essential amino acid that is connected to serotonin transmitters, thought to be responsible in part for sleep regulation. This is why many blame it for needing a trot around the turkey table to stay awake after eating.  But hold up! Many foods actually contain just as much tryptophan as turkey, such as beans, milk, tofu, red meat, and chicken. (Chicken actually has more than the same serving size of turkey!) The more likely culprit of the sleepiness after Thanksgiving dinner is the culture of stuffing ourselves silly with a large amount of food and holiday dessert treats. No shame here, but the turkey in and of itself is unlikely to make you snooze!   Myth 2: You Will Definitely Gain Weight From Holiday Festivities Listen-- we aren’t in the habit of body shaming here at EZ Melts, and weight fluctuations are normal! Unless you have a specific medical condition, taking part in holiday dinners and indulgent appetizers probably isn’t something to be wary about.  However, the general belief is that everyone puts on holiday weight, and this is just not always true! People believe everyone gains around 5-10lbs this time of year, but on average, it’s only 1lb. Regardless, if you are super concerned about Thanksgiving messing with your fitness goals, try bringing or serving some healthy alternatives to popular holiday dishes. Also try to stick to your workout routine even near the holidays, as this will boost your metabolism and help you digest those extra calories.   Myth 3: You Should Save All Your Calories for That ONE Meal If you’re thinking of fasting until Thanksgiving dinner for 24 hours beforehand, think again! Calorie splurging is actually not the smartest decision. Many people will try to offset the amount of calories they eat during a holiday meal by not eating beforehand. It’s actually detrimental to your metabolism--and your stomach! This is because if you are famished by the time all the delicious food is laid out, you are likely to eat WAY more than you would have if you had consistently grazed all day and stuck to your normal eating schedule. This can lead to bloating, indigestion, sleepiness, and general discomfort--not things we want to feel when we are trying to enjoy the vacation! Also, don’t forget to drink lots of water! Often when fasting people forget to stay hydrated. This can help curb your appetite and keep you feeling awake. Use these tips to gobble, not waddle, away at the Thanksgiving table! Have a happy holiday, EZ Melts family!   The EZ Melts Difference Quality matters. Are you looking to keep your energy levels boosted through Thanksgiving? Try a vitamin D or B-complex supplement through the winter to support healthy, sustained energy. The best part about choosing EZ Melts supplements? Our tablets are fast melting, EZ to take, and have delicious customer-approved flavors. In addition, all our supplements have zero chemical additives, are vegan, and non-GMO. Check out B-complex or vitamin D in customer-approved flavors. Make sure you are choosing a brand that cares about what they put into their supplements as much as you care about what goes into your body! Thank you for being a part of our community! ___ Written by Annie-Eliza Stevens

Feeling that 2pm nap calling your name? Finding it hard to motivate yourself, or remember everything on your to-do list? Especially right now, it is important to support optimal health and well-being. We have a solution to support your brain, body, and mental health: EZ Melts Energy, Memory, and Mood supplement. Read on to discover all the vitamins packed into this powerful, all-natural supplement--you’ll never forget to take it once you try it! That’s because we included everything you need to B yourself: it’s packed with all the vitamin Bs you need if you’re lagging behind, no caffeine or artificial chemicals included! In a recent article we spoke about all the B vitamins and why they are essential for your body to function. But there are four specific Bs out of eight that are especially helpful to mood, energy and memory recall: vitamins B6, B7, and B9, and B12. Unfortunately, many people are deficient in B vitamins, especially out of these four B6 and B12 [1]. This is because during human evolution we have lost a lot of our abilities to synthesize vitamins in the body itself [2]. Here’s the low-down on the B benefits and deficiency symptoms:   Vitamin B6: Also called pyridoxine, it is vital for over 100 reactions in the body having to do with metabolism. Symptoms of deficiency include itchy rashes, a swollen tongue, cracks in the lips, depression, confusion, and seizures in infants. It has a vital role in creating neurotransmitters like serotonin and dopamine [3].   Vitamin B7: Also known as biotin, helps turn carbs, fat, and protein into energy and nutrition your body needs to function. A shortage of biotin could include symptoms of hair loss, rashes, pink eye, high levels of acid in urine, and development delays in infants, among others.   Vitamin B9: Also known as folate, this vitamin helps make DNA and other genetic material. Low amounts can lead to weakness, fatigue, mood swings, heart palpitations and shortness of breath, and developmental disorders in infants.   Vitamin B12: This vitamin keeps the nerve and blood cells healthy and helps with DNA production. A deficiency includes symptoms like loss of appetite, weakness and fatigue, severe anemia as well as poor memory and dementia.   Conclusion While it is rare for some of these to be found as deficient in the human body today, it still helps to consult with a medical professional to see if you could benefit from more B vitamins. Too little or too much can potentially harm your long-term health, so make sure to get the right amounts your body needs! In terms of performance, memory, and motivation, a lot of people try a quick fix like caffeine pills or beverages. However EZ Melts’ Energy, Memory, and Mood Enhancer supplement aids in all of this without the harmful chemicals or negative side effects. Get the Bs without the buzz or jitters! If you do try B supplements, see why EZ Melts is better--Our vitamins are fast melting and have a delicious customer approved flavor. Unlike many major vitamin brands, our tablets are vegan and do not include harmful toxic ingredients, artificial flavors, or GMOs. Try us out and see the difference!   Sources https://www.cover-tek.com/which-supplement-do-you-need-b12-vs-b-complex/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2880949/ ___ Written by Annie-Eliza Stevens

There’s a reason we look forward to that morning cup before getting on with the day, and that’s caffeine addiction! Despite it being a mild drug, it technically still is a drug that alters your body’s homeostasis.  When you consume caffeine regularly, it is easy to develop a physical addiction. Caffeine addiction leads to headaches, nausea, dizziness, irritability, and anxiety, as it stimulates the nervous system.  We’re sure you’ve heard this all before, so no need to dive in further! Instead, here are some alternative ways to wake yourself up!  Try them at the same time as you decrease consumption of caffeine--no need to go cold turkey! Usually drink 2 cups? Try first decreasing to one cup and a few of these quick and easy ways to supplement for clean, natural energy.  Don’t drink coffee?! Try ‘em out anyway and let us know if they work for you!  Water, Water Everywhere Before bed, put a 16oz glass of water next to your bed, and make a point to drink it when you wake up.  Make an enjoyable ritual of waking up slow--set your alarm to allow an extra 15 minutes, sit up in bed, and think about something you are looking forward to that day while drinking. Bonus? Your digestive system can be kickstarted by drinking cold water and set you up for the day ahead. Taste Something Good in the AM Make it a point to give yourself extra time to eat a high-fiber, high-protein breakfast with minimal sugar.  Oatmeal with blueberries, overnight oats made the night before, or eggs with avocado are all excellent choices! Pick something you look forward to eating so it motivates you to stop pressing snooze.  Shock Your System This sounds crazy but stay with us: cold shower, first thing after getting up--yes, even in the winter! This is associated with stimulating your nervous system and circulation, which could increase your awareness and energy levels.  If you are intimidated by the thought of a jet of cold water hitting you after being in a warm bed, don’t do it right away! Instead, get in a warm shower, and gradually turn the knob to cold over a few minutes.  Downward Dog  Activate your body first thing, by trying a downward dog position. If you aren’t flexible, try a modified version. As long as you are getting blood flowing!   Watch this one minute clip to learn the proper form, beginner or not!  We know, we know--waking up isn’t fun for most of us. But incorporating these morning rituals can make it easier to do, as it is creating a positive cycle of generating natural energy.  Is getting up a little earlier indefinitely a little intimidating? All habits start on day one!  Commit to a week or two of this to see if the benefits are helpful for your energy levels.  Need help going to sleep earlier so you’re not groggy the next day? Try pairing Melatonin, a natural hormone supplement, with any or all of the tips above. Check out our Zero Sugar, Vegan, Gluten-Free, Non-GMO quick melting Melatonin tablets in a customer-approved delicious flavor!  ___ Written by Annie-Eliza Stevens

In a recent blog post, we discussed some interesting tips on how to wake your body up without large amounts of caffeine--but hold up! Caffeine sensitivity aside, does coffee actually have potential health benefits? The answer is yes--in moderation. Let’s discuss! Benefit #1: Smarter?! When coffee containing caffeine is consumed, it blocks an inhibitory neurotransmitter called adenosine, which in turn allows for increased neuro-firing. Dopamine and norepinephrine are released, and it is shown that brain activity, such as recall and performance on simple tasks, is increased. Another cool fact? Caffeine is considered an adenosine receptor antagonist, and studies showthat these antagonists act as protection against neurological diseases. While it won’t cure or guarantee you won’t get a neurodegenerative disease, it certainly helps to know that caffeine does limit the release of adenosine when taken.   Benefit #2: Antioxidants!  Coffee in our cultural diet is one of the largest sources of antioxidants out there. As in our blog post about cacao, coffee contains antioxidants that fight against cardiovascular disease. This is due to antioxidants promoting healthy cell regeneration in arterial walls. Yes, coffee takes the cake when it comes to the bioavailability of antioxidants in a serving size. In fact, even when up against fruits and vegetables, coffee is the winner of contributing these powerful anti-inflammatory agents upon consumption!   Benefit #3: Anti-Grump Coffee is a mood booster! Yup, if you’re a grouchy bedhead in the morning, conscientious drinking of this beverage can actually trigger neurotransmitters to release feel-good hormones and chemicals such as dopamine, talked about earlier. Although it should be noted that caffeine is in fact a stimulant drug and you can experience the harsh side effects of a caffeine crash (ie: more irritation) if you drink too much coffee. As we like to say, everything in moderation!   Benefit #4: Liver Health Alcohol consumption is a pervasive part of our culture, and often it leads to alcohol abuse, even cirrhosis of the liver. Cirrhosis, especially cirrhosis due to alcohol overconsumption, is more common than we’d like to think, and it is a serious issue that can lead to liver failure. In addition to maintaining a balanced and healthy lifestyle, drinking coffee statistically has been found to lower the risk of cirrhosis. What is more interesting--no other beverages or foods containing caffeine were found to have the same potential to protect against cirrhosis! And it might not be limited to just this disease--coffee has been found to also have more properties that fight off the chance of hepatocellular carcinoma, as well as slow down the rate of fibrotic disease development.   Benefit #5: Nutritious Bean As we wrap up, we thought we would leave you with some takeaways on the vitamins and minerals found in a 8oz serving of Joe: Riboflavin, Pantothenic Acid, Manganese, Potassium, Magnesium and Niacin. These nutrients are essential to function and wellbeing, and all found in a serving of coffee. Supplementing any other healthy habit with a cup of coffee might prove to benefit your nutrition*!   Don’t Overdo It As we mentioned previously, caffeine found in coffee is a stimulant, meaning it is a drug and you can easily become addicted to it. Need an extra boost of energy and don’t want the caffeine crash? Check out our Zero Sugar, Vegan, Gluten-Free, Non-GMO quick melting Energy, Memory & Mood Enhancer tablets in a customer-approved delicious flavor! ___ Written by Annie-Eliza Stevens