EZ Melts Health Blog

Reading Time: 3 minutes Many of us take multivitamins daily to support nutritional gaps in our diet. Many times, we’ve been told the more nutrients you get, the healthier you are. However, that isn’t always true—we’re guessing you didn’t expect that to come from us. For example, there are some vitamins and minerals that you actually can get too much of, like iron, depending on who you are, what conditions you may have, and what phase of your life journey you’re in.  And when you do get too much iron in your daily diet or supplement regimen, it can have some negative side effects, even potentially dangerous.  It’s why some people are choosing with the help of their medical professionals to make the informed decision to take a multivitamin without iron. There’s nothing inherently wrong with a multivitamin containing iron or not. Everyone's bodies and lifestyles are different, so how much iron is too much depends on your individual health needs.  Who Should Avoid Multivitamins with Iron? Iron is an essential mineral that helps transport oxygen to different parts of our body. However, there are conditions where taking too much iron can cause harm, such as hemochromatosis or thalassemia. In these cases, it is important to limit iron intake and opt for a multivitamin without iron.  Additionally, certain groups of people may have higher iron levels due to their diet or health conditions and may benefit from a multivitamin without iron.  These include people with inflammatory diseases, such as rheumatoid arthritis, and those with conditions that cause chronic bleeding, such as ulcers or heavy menstrual periods. Post-menopausal people assigned female at birth don't need as much iron in their diets as they did when they were younger. In general people over 50 may have trouble absorbing iron, so they may benefit from taking a multivitamin without iron.  If you have been diagnosed with one of these conditions, or if your doctor has advised you to avoid iron supplements, multivitamins without iron may be a good alternative. Who Should Take Multivitamins with Iron?  On the other hand, some people may need more iron than others. In fact, about 25% of the global population is iron deficient.  Pregnant women, for instance, need more iron to support their growing fetus, however, prenatal vitamins often have added iron, so be sure to check the labels. Iron deficiency anemia is also a common condition diagnosed in the US, which can occur when the body doesn't have enough iron to produce red blood cells.  If you suspect that you may have an iron deficiency, it is best to take a look at your daily diet and get your iron levels checked by a medical professional before avoiding iron-containing multivitamins, because you may need one. They’ll be able to make sure you have a tailored plan just for you to minimize potential health risks, regardless of whether you need more or less iron in your diet and supplements. Health Benefits of Taking Multivitamins Without Iron One of the benefits of taking multivitamins without iron is that you won't have to worry about getting too much iron.  Excess iron can cause nausea, vomiting, and constipation, and in more severe cases, it can cause liver damage. Additionally, some studies suggest that too much iron in the body may contribute to heart disease and cancer. Another benefit of taking multivitamins without iron is that they may be easier on your stomach. Iron supplements are notorious for causing digestive issues such as constipation and stomach cramps. If you have a sensitive stomach, a multivitamin without iron may be a better option for you. The Best Option for a Multivitamin Without Iron If you have decided that a multivitamin without iron is the right choice for you, it's important to choose one that meets your needs.  Look for a multivitamin that contains essential vitamins such as A, C, D, E, K, and B vitamins. Additionally, look for a multivitamin that is free of harmful additives such as artificial colors, flavors, and preservatives.  It's also important to read the label carefully to ensure that the multivitamin contains the right amounts of each vitamin and mineral—and that can vary from person to person.  Conclusion In conclusion, whether or not you should take a multivitamin without iron depends on your lifestyle and needs. If you have a medical condition that requires you to avoid iron or if you are post-menopausal for example, a multivitamin without iron may be a good option.  However, if you suspect that you have an iron deficiency, or if you are pregnant, you may need to take iron-containing multivitamins.  It's important to read the label carefully and choose a multivitamin that meets your needs and provides essential vitamins while avoiding harmful additives.  As with any dietary supplement, it is always best to consult with your doctor before starting a new regimen. We hope you’re inspired to take a look at your supplements and see if they’re meeting your needs. 

Reading Time: 3 minutes Diet trends have always been polarizing, but grain-free diets are a hot topic among them. Some hail its benefits while others regard it as just another fad. But what exactly is the grain-free diet? And is it something you should consider for your own health? First, let's define what we mean by "grain-free." This refers to a dietary approach that eliminates all grains, including wheat, corn, rice, and oats.  Proponents of this diet argue that humans evolved to eat a diet without grains and that they can cause inflammation in the body.  Meanwhile, dissenters claim that grains are an essential part of a balanced diet, and cutting them out can lead to nutrient deficiencies. So, who's right? As with most things in life, the answer is not black and white. If you're standing at the crossroads of to grain or not to grain, here are some of the essential basics to know before deciding.  What Are the Benefits of a Grain-Free Diet? The rhetoric advocating for a grain-free lifestyle often focuses on the touted health benefits. If you ditch grains, advocates suggest you might see improvements in digestion, a reduction in inflammation, and even relief from autoimmune conditions.  Grains are under scrutiny for their carb content and the pesky gluten they carry, especially when it comes to conditions like celiac disease or gluten sensitivity. But before you toss your loaf of bread out of the window, it's worth noting that these benefits are often most significant for those with specific health conditions. People with gluten intolerance, celiac disease, or autoimmune diseases may indeed find solace in waving goodbye to grains. Foods to Eat on a Grain-Free Diet A grain-free life is a stage, and all foods have their entries and exits. When grains leave the spotlight, fruits, vegetables, nuts, seeds, and lean meats enter in their place.  These nutrient-packed foods can fill the void left by grains, offering the essential vitamins, minerals, and antioxidants we need, not to mention fiber from non-starchy veggies, and healthy fats from avocados and nuts. Grains to Stay Away From If you're grain-free bound, you'll want to sidestep the likes of wheat, rice, corn, barley, and oats. Gluten-free grains like quinoa, amaranth, or buckwheat might also be crossed off your list in a truly grain-free diet — even if they’ve sometimes managed to sneak their way into the hearts of the gluten-sensitive folks. It's a tough pill to swallow, but the good news is that there are still plenty of delicious and nutritious options available. From cauliflower rice to zucchini noodles, the grain-free community has found creative ways to recreate their favorite dishes without grains. And with the rise in popularity of alternative flours like almond flour or coconut flour, baked goods can still be enjoyed too. Drawbacks of Going Grain-Free It's not all sunshine and rainbows in the grain-free diet. For starters, grains are a staple source of energy, and they bring B-vitamins, fiber, and important minerals to the table. Cutting out a whole food group requires thoughtful planning to replace lost nutrients. And what about fiber? Often hailed as the unsung hero for our gut, fiber found in grains helps nourish gut flora and keep things moving smoothly down there. Without it, one might plead for digestive harmony. Furthermore, going grain-free might lead to a higher intake of animal proteins and fats, which can carry their own health implications, like an increased risk of heart disease. It’s all about balance and ensuring you’re not simply swapping one demon for another. Tips for Going Grain-Free Considering waltzing into a grain-free lifestyle? Here’s some food for thought: Consult with a professional. dietitian or nutritionist to ensure you're not missing out on vital nutrients. Read labels diligently. With a grain-free diet, you might quickly become the Sherlock Holmes of ingredient lists. Substitute smartly. Discover new, satisfying ways to keep your meals balanced with grain-free alternatives. Monitor your body's response. Sometimes, the proof is in the gluten-free pudding; how your body reacts can be the ultimate barometer. Conclusion At the end of the day, the question to grain or not to grain is a deeply personal choice, laden with nutritional nuances. Whether you choose to board the grain-free train or wave it bye depends on your health needs, dietary preferences, and perhaps a bit of gastronomic experimentation. When it comes to diets, there’s no one-size-fits-all. The food on our plate often reflects the stories of our bodies, and whether those narratives include grains is entirely up to you. 

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 In a fast-paced world where multitasking is the norm, meals often become an afterthought, consumed quickly between emails or in front of a screen.  The concept of mindful eating challenges this norm, proposing a form of self-care that might just change not only how you eat, but also how you feel about food.  We believe that mindful eating is an essential part of living a healthy lifestyle. But what exactly does it mean to eat mindfully, and how can it change your life for the better? What is Mindful Eating? Mindful eating is about being fully present for the experience of eating and drinking — both inside and outside of the body.  First and foremost, being mindful means paying attention. It involves being fully present in the moment and aware of your thoughts, feelings, and physical sensations while eating. This may seem simple, but it can be challenging in a world full of distractions. When sitting and being present with your food, mindful eating is about noticing the colors, smells, flavors, and textures of your food, getting rid of distractions like TV or smartphones, and learning to cope with guilt and anxiety about food.  This practice turns eating into a sacred moment, giving it the attention and respect it deserves and helps you to appreciate the nourishment food gives you.  Benefits of Mindful Eating Digestive Health: By slowing down the pace, we aid our digestion. Taking the time to chew properly reduces the work our digestive system has to do. Weight Management: Mindful eating helps with weight maintenance without shame or obsession over calories by prompting us to eat only when we're truly hungry and stopping when we're satiated. Sensory Appreciation: It enhances our senses by allowing us to taste and enjoy our food. Intuitive Eating: Mindful eating heightens our awareness of hunger and fullness cues, which helps to prevent both under-eating and overeating. Stress Reduction: Creating a peaceful, focused mealtime can reduce stress and anxiety related to food, leading to better health overall. Practical Tips for Mindful Eating Here are some simple tips to get you started on the path to a more mindful approach to eating: Create an Environment for Eating: Dedicate a calm, comfortable space for meals without distractions. Turn off the tech and tune into your meal. Chew Thoroughly: Engage deeply with the process of eating by chewing your food thoroughly, appreciating the burst of flavors with each bite. Eat Slowly: Give your brain the chance to catch up with your stomach. Eating slowly can signal fullness and help prevent overeating. Listen to Your Body: Eat when you’re hungry and stop when you're full. Tune in to what your body is telling you about hunger and satiety. Practice Portion Control: Use smaller plates to help with portion sizes and learn to serve yourself enough to be satisfied without overdoing it. Recognize Emotional Triggers: Become aware of why you're eating — is it hunger, boredom, or sadness? Find other ways to fulfill yourself emotionally without using food as a crutch. Meal and Snack Planning: By planning, you’re less likely to eat impulsively and more likely to choose foods that are satisfying and nurturing. Express Gratitude: Take a moment before eating to express gratitude for your meal, acknowledging the effort that went into its preparation and the origins of its ingredients. Conclusion Practicing mindful eating isn't about restriction or dieting; it's about experiencing food more intensely and enjoying the benefits of a more harmonious relationship with what you eat.  It allows us to break free from the autopilot of eating mindlessly and develop an approach that honors our body's nutritional needs and our palate's delights. No matter where you are on your eating journey, it’s never too late to start eating mindfully. With each meal, we have the opportunity to connect with ourselves, our food, and the world around us.  Begin with your next snack or meal and observe the difference it makes not just in your digestion or waistline, but in your overall sense of wellbeing.

Reading Time: 3 minutes As a society bombarded by wellness advice, we often find ourselves at a crossroads between curiosity and confusion: Do I need supplements? The question "What vitamins should I be taking?" is an important one, yet the response isn't a one-size-fits-all solution. Your age, diet, health status, and several other factors can influence which supplements could benefit you.  Let's break down the science of vitamins to give you a comprehensive understanding and, importantly, help you make an educated decision about your daily supplement routine. Bridging The Nutrient Gap We'd like to think we get all our necessary nutrients from our meals, but today's dietary practices often fall short. It's not uncommon for the average person to have nutrient gaps, which is where vitamins come into play. For instance, iron is critical for the formation of hemoglobin, the protein that helps red blood cells deliver oxygen throughout your body. It's found in foods like red meat and spinach. But for some, particularly menstruating women, pregnancy, or people with heavy periods, an iron supplement might be beneficial in maintaining adequate levels. Meanwhile, Vitamin D is often referred to as the "sunshine vitamin," as we can produce it from sun exposure. Yet, with indoor lifestyles and sunscreen use, deficiency is widespread. This nutrient is important for bone health and immune system function — a reason why it’s worth checking if you’re getting enough and potentially considering a supplement. Common Deficiencies: What Vitamins Should I Take Daily? Which vitamins are people lacking, and why? According to the Dietary Guidelines for Americans, frequent shortages include vitamin D, calcium, potassium, and fiber, which are notably under-consumed by many. But the story doesn't end there. Certain vitamins have become the spotlight of health concerns due to widespread deficiencies. For instance, vitamin B12 is essential for nerve function and red blood cell production. It's found in meat, fish, and dairy, making vegetarians and vegans more at risk for deficiency, underlining the importance of fortified foods or supplements in these dietary approaches. Folate (vitamin B9) is crucial in cell division and is paramount during pregnancy to prevent birth defects. That's why many prenatal vitamins contain a high dose. These common deficiencies offer a glimpse into why a vitamin supplement might be necessary for some, however, always consult with a healthcare provider before making significant changes in your vitamin intake. Who Needs Which Vitamin The Most? Age, gender, lifestyle, and health status are huge factors in determining your potential need for a vitamin supplement. Folic acid, for example, is recommended as a daily supplement for women of childbearing age to prevent neural tube defects in a developing fetus. Likewise, adults over the age of 50 might need Vitamin B12 supplementation. As we age, our body's ability to absorb B12 decreases, potentially leading to anemia, dementia, or nerve damage. And then there’s calcium and vitamin D, which are crucial for strong bones and are of particular concern for young adults to help maximize bone density, and for aging populations who are at risk for osteoporosis and fractures. Tailoring Your Supplement Regimen Tailoring your vitamin intake is as essential as customizing your diet. Although we advocate for getting nutrients from food first, when nutrient gaps persist, supplements can be beneficial. Here are some tips to tailor your supplement regimen: Know Your Deficiencies: Regular check-ups and blood work can highlight any potential deficiencies. Choose Quality Supplements: Not all supplements are created equal. Look for third-party tested, USP-verified, or GMP-certified products to ensure quality. Consider Combinations: Some vitamins and minerals work synergistically. For instance, vitamin D aids in the absorption of calcium. Assess The Need: Some days you may need more than others. If you've had a particularly stressful week, a vitamin B complex might serve you better. Include Lifestyle In The Equation: Athletes may require more of certain vitamins to fuel their body’s needs, such as vitamin C for tissue repair and magnesium for muscle function. Conclusion Supplements can be a valuable tool to bridge certain nutrient gaps, however, they are not a substitute for a healthy diet. The best approach is a holistic one that encompasses whole foods, mindful eating, and supplementation where necessary. Remember that individual health profiles vary, and no one vitamin routine works for everyone. Whether you need a multivitamin or specific supplements, it’s always a good choice to partner with a healthcare professional who can guide you toward the best path for your health and well-being. So, to answer the original question, "What vitamins should I be taking?"— the ones that will help you create an internal environment that supports your unique vitality. Ready to start your personalized vitamin journey? It all begins with a little nutritional self-discovery.

Reading Time: 4 minutes We hear about protein all the time, but how often do you hear the phrase “complete protein”, and what does it mean?  Foods containing complete protein are crucial for maintaining your muscle mass, keeping your bones strong, and supporting various body functions. In this article, we'll explore what complete protein is, the role it plays in the body, and what foods are the best sources of it.  What is a Complete Protein?  First, let's define what complete protein is. Protein is made up of amino acids, which are considered the building blocks of our bodies.  There are 20 different types of amino acids, but nine of them are considered essential because our bodies cannot produce them on their own. Complete proteins contain all nine essential amino acids in adequate amounts for our body's needs. In other words, they provide a complete set of amino acids necessary for optimal health and function. Why is Complete Protein Important? Protein plays many crucial roles in our bodies. It helps build and repair tissues, such as muscles, bones, and skin. It also produces enzymes, hormones, and antibodies that support various body functions. Additionally, protein is essential for maintaining a healthy immune system and promoting proper growth and development. Complete proteins are especially important for individuals who are physically active or have higher protein requirements due to factors like age or illness. Without enough complete protein intake, the body may not be able to perform these vital functions efficiently. Proteins play a vital role in building and repairing tissues, producing enzymes and hormones, and supporting the immune system.  A complete protein is essential for maintaining muscle mass and keeping bones strong. It is also vital for the production of healthy blood cells and maintaining healthy skin, hair, and nails. Benefits of Consuming Complete Protein Foods Consuming complete protein foods has numerous benefits for your health. These foods can help you build muscle mass, lose weight, reduce muscle soreness after exercise, and support your immune system. Complete protein foods have also been shown to help reduce the risk of heart disease, diabetes, and cancer. Sources of Complete Protein Animal-based sources of complete protein include meat, fish, poultry, eggs, and dairy products. These foods contain all the essential amino acids that our bodies require.  Animal-based sources of complete protein also tend to contain higher levels of certain nutrients like Vitamin B12, which is essential for nerve function and healthy blood cells. Plant-based sources of complete protein include beans, lentils, quinoa, nuts, seeds, and tofu. While these foods may not have all the essential amino acids on their own, they can be combined with other plant-based sources of protein to create a complete protein source. How Much Complete Protein Do You Need?  The amount of complete protein required varies depending on a person's age, sex, weight, and activity level.  However, according to the Centers for Disease Control and Prevention (CDC), the recommended daily intake of protein for adults is 46 grams for women and 56 grams for men.  If you are an athlete or someone who engages in regular physical activity, your protein requirements may be higher. Tips for Incorporating Complete Protein into Vegetarian/Vegan Diets Incorporating complete protein into vegetarian or vegan diets may seem a bit trickier, but can be easy and delicious!  Some tips to help you include complete protein in your diet include adding lentils to your soups and stews, making delicious and protein-rich smoothies with nuts and seeds, and using tofu or tempeh to make stir-fries and tacos. You can also experiment with different types of grains, such as quinoa or amaranth, which are considered complete proteins on their own. Don't forget about the power of beans and legumes! These plant-based sources of protein can be incorporated into a variety of dishes, such as chili, salads, and even veggie burgers. And let's not overlook the versatile egg for vegetarians–– it’s a complete protein and can be used in many vegetarian and vegan recipes. Often vegan and vegetarian sources are incomplete proteins, like legumes or certain grains by themselves, so incorporate a variety into your diet. Don't be afraid to try new foods and get creative in the kitchen when it comes to incorporating complete protein into your diet, because the benefits are definitely worth it.  Conclusion Complete protein foods are essential for maintaining optimal health and wellbeing. Whether you are a meat-eater, vegetarian, or vegan, there are plenty of options for getting complete protein in your diet.  Be sure to include a variety of sources of complete protein to ensure that you are getting all the essential amino acids your body requires.  Experiment with different recipes and ingredients to find what works best for you. Remember, a well-rounded diet that includes complete protein will not only provide your body with the necessary building blocks for strong muscles and tissues, but it will also support healthy immune function, hormone production, and overall energy levels. All this adds up to a happier, healthier you! 

Reading Time: 4 minutes Detoxification: It’s a term thrown around a lot these days, but what does it actually mean? We all know that we should be keeping our bodies healthy, but understanding detoxification can be a bit complicated, so let’s break it down. Detoxification is your body’s process of removing toxins from your body.  Essentially, it’s the body’s way of purifying itself. This process occurs naturally in our bodies, but it can also be supported through nutrition and lifestyle choices.  What Are Toxins?  Toxins are harmful substances that can enter our body through various sources such as the food we eat, the air we breathe, and the products we use.   They can cause damage to our cells and organs, leading to various health issues. Some common toxins include heavy metals, pesticides, chemicals, and pollutants. These toxins can have negative effects on our health, causing symptoms like fatigue, headaches, skin problems, and even chronic diseases in the long run. But don't panic just yet! As we mentioned above, our bodies have natural detoxification processes in place to help eliminate these toxins and keep us healthy. This process involves the liver, kidneys, lungs, skin, and digestive system working together to filter out toxins and waste products from our body. However, with the increasing exposure to toxins in today's world, our bodies may need some extra support to effectively detoxify. Why is Detoxification Important? Our bodies are exposed to toxins every day, from the air we breathe to the food we eat. Over time, these toxins can build up and lead to health issues. Detoxification helps to remove these toxins and protect our bodies from damage. How does the body naturally detoxify? The body has a few different ways of eliminating toxins. The liver is the primary organ responsible for detoxification. It breaks down toxins into compounds that can be eliminated through the urine or stool.  The kidneys, lungs, and skin also play a role in elimination. Sweating, for example, is a way in which the body can eliminate toxins through the skin. The lymphatic system also helps to remove waste products and toxins from the body. However, with the increasing levels of pollution and toxins in our environment, our bodies can become overwhelmed and struggle to keep up with detoxification. This is where a targeted detox program can help. A proper detox program should focus on supporting the body's natural detoxification processes while also reducing exposure to toxins. This can be achieved through diet changes, such as eliminating processed foods and increasing intake of fruits and vegetables, as well as incorporating supplements that aid liver function​​​​​. In addition, many people turn to alternative methods such as acupuncture, massage, and infrared saunas for additional support in detoxifying the body. These practices can help stimulate the lymphatic system and improve circulation, allowing for better elimination of toxins. When undergoing a detox program, it's also crucial to pay attention to your emotional well-being. Stress can have a major impact on our bodies' ability to detoxify, so incorporating stress-reducing activities like yoga or meditation can be beneficial. Remember, a successful detox program isn't about extreme measures or quick fixes. It's about supporting our bodies' natural processes and making sustainable lifestyle changes that will benefit us in the long-run. Foods that Support Detoxification While the body naturally detoxifies, there are also certain foods that can support this process. These include foods that are high in antioxidants, such as berries, and legumes, leafy greens, and turmeric.  Fiber-rich foods, such as whole grains and legumes, can also help to remove toxins from the body. Additionally, foods that support liver function, such as beets and cruciferous vegetables, can also aid in detoxification. Some people also use herbal supplements or specific detox diets, like juicing, to support their body's natural detoxification process. However, it is important to consult with a healthcare professional before embarking on any strict detox program. Other Ways to Support Detoxification In addition to incorporating certain foods into your diet, there are other ways to support the body's natural detoxification process. These include: Drinking plenty of water: Staying hydrated helps the kidneys flush out toxins and waste products from the body. Exercise: Sweating through physical activity can help eliminate toxins through the skin. Getting enough sleep: During sleep, the body goes into repair mode and eliminates toxins through various processes. Avoiding processed foods and alcohol: These can put additional strain on the liver and contribute to toxin buildup in the body. Conclusion Detoxification can seem like a daunting process, but with proper nutrition and healthy lifestyle choices, it can be easier than you think. Remember, our bodies are constantly working on eliminating toxins and waste products.  By making small changes to our lifestyle and diet, we can support this process and feel more energized and healthy. It is also important to listen to your body's cues - if you feel excessively fatigued or experience any unusual symptoms during a detox program, it may be best to stop or consult with a healthcare professional. With the right approach, detoxing can be a beneficial tool for improving overall wellness.

Reading Time: 3 minutes Fast food is all around us. Quick, tasty meals are just a drive-thru away, and grabbing something on the go can be very tempting. However, fast food isn't always the healthiest option. Many fast-food meals are high in calories, fat, and salt, and can contribute to lasting health problems.  But we all know that sometimes fast food is the easiest option, and it’s better to eat something than nothing, so many of us opt for meals on the go because of our busy lives.  In this blog post, we'll share some tips on how to pick healthier options at popular fast-food chains, so you can still eat something more nutritious when you’re tight on time or budget. Taco Bell Taco Bell offers a variety of menu items, some of which can be healthier than others. Consider choosing a Fresco-style menu item, which replaces cheese and sour cream with pico de gallo. The grilled chicken soft tacos are a good option, and you can skip the guacamole and the cheese. If you're in the mood for a burrito, go for the Fresco-style grilled steak burrito. Remember to watch your portion sizes and avoid the nachos and the cheese sauce. McDonalds  McDonald's has salads on the menu, but some can be misleadingly high in calories and fat. The southwest grilled chicken salad is healthier, but avoid adding the creamy ranch dressing. You could also try the artisan grilled chicken sandwich and skip the sauce. Hungry for a burger? Instead of the Big Mac or Quarter Pounder, opt for a Double Cheeseburger. In general, stick to grilled options instead of fried, and avoid the larger portions.  Burger King BK is known for its Whopper, but make a healthier choice at Burger King while still satisfying that craving and try the Whopper Jr. or the grilled chicken sandwich without the mayo. The veggie burger is also a good option, and you can skip the cheese and the mayo. If you're in the mood for fries, choose the smallest size, and pair your meal with a side salad and water instead of a soda. KFC Fried chicken is a staple at KFC, but there are other options available. The grilled chicken is a healthier alternative, and you can pair it with a side salad instead of fries. Avoid the biscuits and the cream-based sides, such as the mashed potatoes and gravy. Wendy's Wendy's has a great selection of salads, such as the apple pecan chicken salad or the grilled chicken salad. You can also opt for a grilled chicken sandwich or the chili and skip the cheese or sour cream. Avoid the larger portions, such as the Baconator or the fries. Starbucks Starbucks has more than just coffee. You can grab a sandwich or a salad, but be aware that some options can be high in calories and fat. The turkey and pesto sandwich or the chicken and quinoa protein bowl are both healthier options. Skip the pastries and the syrups in your coffee, as these add tons of sugar, unnecessary fats, and carbs to your day. Chipotle Chipotle allows you to customize your meal, which is great for making a healthier choice. Choose brown rice instead of white, and add beans and veggies to your bowl or burrito. Skip the cheese and sour cream, and be careful with the portion of the guacamole. Chicken or steak are the leanest protein options. Dunkin Donuts Donuts are not the healthiest breakfast choice, but there are other options at Dunkin Donuts. Try the egg and cheese wake-up wrap or the oatmeal with fruit. Skip the sugary drinks, such as the mocha latte, and opt for a black coffee or an unsweetened iced tea. Panera Bread Panera Bread has a great selection of salads, soups, and sandwiches. The Mediterranean veggie sandwich or the turkey chili are both good options. You can also customize your salad or sandwich to make it healthier. Avoid pastries and sugary drinks. Conclusion Fast food isn't the best option for our health, but there are ways to make healthier choices when we're on the go. By choosing grilled options, skipping the cheese and mayo, and watching our portion sizes, we can still enjoy a quick meal without ruining our diet.  Your diet is your call, but if you are looking to eat a bit on the healthier side, know that there are options available to you. Treat fast food as a once-in-a-while treat rather than an everyday staple. With careful consideration, you can still indulge a craving without regret.

Reading Time: 4 minutes The holiday season is a time for joy, celebration, and delicious food, but it can also be stressful and exhausting for people who struggle with maintaining a healthy lifestyle. With the parties, gatherings, and endless feasts, it can be difficult to resist the temptation of overindulging.  That's why having a juicing routine can be an excellent way to take care of your body and stay energized during this time of the year. Juicing for cleansing purposes can support balance in your lifestyle while you prepare for the holidays.  Juicing, not blending, is the best option because it’s believed to squeeze out all the nutrients for you without the extra density of the fruit, but if you’d prefer to blend for a more filling treat, it’s your choice! Just sip and enjoy. These four recipes for juicing will keep you celebrating through the New Year.  The Green Juice This recipe is perfect when you need a boost of vitamins and minerals to keep you going for the day. You'll need to blend kale, spinach, apples, celery, cucumber, and ginger. The result is a refreshing and energizing juice that will keep you hydrated and feeling good throughout the day.  Ingredients: 2 cups of leafy greens (spinach, kale, or any other greens of your choice) 1 cucumber 2 celery stalks 1 Fuji or Pink Lady apple 1 lemon 1 inch of fresh ginger root Instructions: Wash and chop all the vegetables and fruits into small pieces. Add the leafy greens, cucumber, celery stalks, apple, and ginger into a juicer. Squeeze the juice of one lemon into the mixture. Juice all the ingredients until smooth. If using a blender, strain the mixture through a fine-mesh strainer to remove any pulp. Pour the green juice into a glass and enjoy immediately for maximum freshness and nutrients. The Spiced Apple Pie Delight Who says you can't indulge in festive flavors while keeping things on the healthy side? This juice is a favorite for the holiday season because it tastes like apple pie but has all the nutrients you need. You'll need to blend apples, pear, cinnamon, nutmeg, and ginger.  Ingredients: 4 apples (any variety) 1 pear 1 inch of fresh ginger root 1 teaspoon of ground cinnamon 1/4 teaspoon of ground nutmeg Pinch of ground cloves (optional) Instructions: Wash and chop the apples and pear into small pieces. Add the chopped fruit to a juicer. Grate or chop the ginger root and add it to the mixture. Sprinkle in the ground cinnamon, nutmeg, and cloves (if using). Juice all the ingredients until smooth. If using a blender, strain the mixture through a fine-mesh strainer to remove any pulp. Pour the spiced apple pie juice into a glass and enjoy immediately for maximum freshness and nutrients. The Tropical Treat Need an escape in the colder months? If you're looking for a refreshing and sunny juice, this recipe is perfect for you. You'll need to blend pineapples, orange juice, mangoes, bananas, and a bit of ginger. The mixture is packed with antioxidants, vitamins, and minerals that will boost your immune system and uplift your mood. Ingredients: 1 mango 1/2 pineapple 1 cup of orange juice 1 banana Instructions: Peel and chop the mango and pineapple into small pieces. Peel and slice the banana. Add all the chopped fruit and the orange juice (or 2 fresh oranges) to a juicer. Juice all the ingredients until smooth. If using a blender, strain the mixture through a fine-mesh strainer to remove any pulp. Pour the tropical juice into a glass and garnish with a slice of pineapple or mango for an extra touch of paradise. The Beetroot Power Juice Beetroot is an excellent source of iron and is packed with other nutrients that support the immune system. This spicy and tangy juice is perfect when you need an energy boost. You'll need to blend beets, carrots, lemon, and a pinch of cayenne pepper. The result is a rejuvenating juice that will give you the power you need to face the day. Ingredients: 2 medium-sized beetroots 3 large carrots 1 lemon small pinch of cayenne Instructions: Peel and chop the beetroots and carrots into small pieces. Juice the beetroots and carrots. Squeeze half a lemon into juice and just a pinch of cayenne pepper to taste. If using a blender, strain the juice through a fine-mesh strainer to remove any pulp. Pour the beetroot carrot lemon juice into a glass and enjoy immediately for maximum freshness and nutrients. Conclusion The holiday season is a time for celebration, but it's also a time to take care of your body and rejuvenate with self-care practices. Juicing is an excellent way to ensure that you're providing your body with the nutrients it needs to thrive during this time of the year.  These four juicing recipes are perfect for when you need to promote energy, a quick TLC moment, or just a delicious and healthy treat. Try them out and see how they can transform your self-care routine this holiday season.

Reading Time: 3 minutes Welcome to November, the season of pumpkin spice and everything nice, and of course, gratitude because of the many holidays it encompasses. It's the time of the year when thankfulness is in the air, and we pause to reflect on our blessings. Practicing gratitude is a mindset that fosters emotional resilience and improves our well-being.  One way to do this is by keeping a gratitude journal. In this blog post, we'll talk about the benefits of having a gratitude journal, how to get started, and eleven journal prompts to inspire fall gratitude this November. Why Keep a Gratitude Journal? Before we dive into the journal prompts, let's talk about why gratitude journals are significant. Gratitude journals are meant to encourage people to think positively and focus on the good in their lives.  Gratitude journals allow people to reflect on the positives in life, big or small, and take note of the things they might otherwise overlook. Writing about what we’re thankful for can support your self-esteem and outlook on life. Now that we have established a few of the benefits of gratitude journals, it's time to get started. A good place to start is by choosing the right format. Some people like to keep written journals, while others prefer digital versions. Whatever medium you choose, make sure it's something you'll stick with and enjoy. Commit to writing daily or weekly, and be consistent. Here are eleven journal prompts to inspire your fall gratitude in November:  What's something you're thankful for that you take for granted? Why do you appreciate it? What's a compliment you recently received that made you feel grateful? List five things that bring you joy in fall weather. Write about someone in your life who has helped you through a difficult time. What's a unique experience you've had recently that you're thankful for? Who is someone who has inspired you and why? Write about something that you accomplished that you're proud of this year. Write about a time when someone did something kind for you, no matter how small. What's something positive that happened today? Write down a favorite quote or mantra that makes you feel grateful and empowered. What self-care have you done for your health this week? It's essential to remember that gratitude journals can make a huge difference in our day-to-day lives, especially during times of stress and uncertainty. The act of writing creates a positive space in your mind for the present moment. It lets you focus on the good things and can help you find happiness in even the toughest times. Conclusion While it’s important to process and face difficult moments, it's also important to see the good in your life. It’s often too easy to overlook the good things in life when there are things on our mind or we’re busy. A gratitude journal can help us remember them. It helps us focus on our many blessings, even in the face of hardships. These journal prompts are meant to inspire fall gratitude and get you thinking about all the great things in your life. Start your journal today, and make it a regular habit. You may be surprised at all the reasons you have to be grateful. And with the holiday season upon us, what better time than now to focus our attention on gratitude? Happy journaling!

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: 3 minutes September is Self-Improvement Month, but let's be honest, every day is an opportunity to better ourselves. While self-improvement covers a broad range of categories, one of the most important is taking care of our health. Habits focused on our physical and mental wellness can have a significant impact on our well-being, energy levels, and overall quality of life. But where do we start? Choosing Healthy Habits and Sticking to Them Start Small One of the biggest mistakes people make when trying to adopt healthy habits is trying to do too much too quickly. Overhauling your entire lifestyle overnight is just not realistic. Pick one or two habits you want to adopt and work on them consistently until you feel comfortable.   Make a Plan The best way to make sure you stick to your new healthy habits is to have a plan. Write down what you want to achieve, how you’re going to do it, and when. This doesn’t have to be complicated - it could be as simple as writing a to-do list or setting reminders on your phone.   Stick to a Routine  Consistency is key. Healthy habits require your follow-through and sticking to a routine. Try to do your healthy habit at the same time every day, or on the same days of the week. Try These Healthy Habits Try some of these ideas if you’re drawing a blank when it comes to what habits to try and create for a healthier, happier you. Start Your Day Positively Start your day on a positive note by setting aside time for yourself in the morning. Kicking off your day by grounding yourself and fostering a positive mindset will help set the tone for the rest of the day. Instead of checking your phone first thing in the morning, use an analog alarm clock and leave your phone in a drawer until after your new routine is done. Some ideas for a morning routine include taking a few minutes to meditate, journal, or go for a longer walk with your dog around the neighborhood.   Make Self-Care a Priority Self-care is crucial for our mental, emotional, and physical well-being. It's important to take care of ourselves before taking care of others. A great way to practice self-care is by making time for activities that make us feel good, such as exercising, taking a bubble bath, or watching our favorite movie. Make it a habit to schedule some self-care time each week so that you don't forget to take care of yourself.   Take Your Vitamins Vitamins and minerals are essential for our bodies to function properly. They help to maintain a healthy immune system, support our energy levels, keep our bones and teeth healthy, and promote healthy cell function.  However, it can be difficult to get all the vitamins we need from our diet alone, which is why it's important to take daily vitamin supplements. The best thing about a supplement regime is it's easy to start, cost-effective, and takes a few seconds to do daily. If you’re looking for a good place to start, try a multivitamin in the morning with breakfast.   Practice Gratitude Practicing gratitude has been shown to improve overall happiness and well-being. One way to practice gratitude is by keeping a gratitude journal. Write down three things that you're grateful for each day, no matter how big or small they may be. This will help you focus on the good things in your life and cultivate a sense of gratitude.   Get Enough Sleep Getting enough sleep is essential for our overall well-being. When we don't get enough sleep, we feel tired and irritable, and it can affect our mood, concentration, and productivity.  Aim to get at least 7-8 hours of sleep each night, and try to establish a bedtime routine to help you wind down and get a good night's sleep. To support better rest, try a natural option like taking a melatonin supplement 30-40 minutes before bed. This will let your body know that it’s time to sleep which will make it easier to physically and mentally wind down for the night. Conclusion September may be self-improvement month, but let's commit to making self-improvement a lifelong habit. By creating healthy habits, we are showing ourselves that we are worthy of care and respect. Taking care of your health and well-being can help you be present in the moment and remind yourself that in order to take care of others, we first must take care of our own needs. We can fall in love with ourselves and live our happiest, healthiest lives.

Reading Time: 3 minutes Calling all night owls: this one’s for you. Do you often find yourself staying up late at night and regretting it the next day? It’s a common problem that many people face.  People are now calling it “revenge bedtime procrastination”. It’s a phenomenon that’s becoming popular to talk about in mainstream culture. It’s when you stay up later than you should just so that you can have some alone time after spending your entire day catering to other people’s needs, being stuck at work for too long, or experiencing burnout. In other words, it’s your way of reclaiming your “Me Time” at night when there are generally fewer expectations of people to be productive. Unfortunately, it comes at the expense of messing with your Circadian rhythm and your daytime hours when you don’t get the quality rest you need the night before.  In this blog post, we’re going to explore what revenge bedtime procrastination is, why it happens, and some tips to combat it. Why Does Revenge Bedtime Procrastination Happen?  Some people have suggested that it’s due to the fear of missing out (FOMO). Others argue that social media has made us more easily distracted and less disciplined when it comes to our sleep schedules.  However, for many, it’s just a way of feeling in control of their lives. Staying up late, even if it means sacrificing sleep, helps us feel like we’re back in the driver’s seat.  We get it—even if you’re tired by the end of your day, reading until the wee hours of the morning or bingeing that show you’ve been meaning to catch up on can feel pleasurable and hard to resist.  How to Stop Staying Up Too Late So, how can we combat revenge bedtime procrastination? Getting the right routine in place to support your best night’s sleep and starting healthier habits during the day as well can help you look forward to bedtime. Here are some suggestions. Take Your “Me Time” During the Day Instead Try to schedule “me time” earlier in the day rather than saving it for later in the day. If you have a few moments of free time during the workday or lunchtime, why not take a short break to do something you enjoy?  We know some jobs are high-stress and allow for little room to breathe, but look at your schedule and find time to block off where it’s expected that people can’t contact you about work or daily responsibilities.  Go for a walk to get some exercise, maybe work on a puzzle, enjoy a special treat from a local cafe at lunch, or turn off all your devices so you can just sit and relax undisturbed by texts. Same Bedtime, Every Time Establish a consistent sleep schedule that works for you and stick to it, even on weekends. This means going to bed and waking up at roughly the same time every day, even when you don’t have to work.  This helps regulate your circadian rhythm and trains your body to associate sleep with a particular time of day so that you get better quality rest. Set alarms in your phone to remind you to wind down or slip into bed.  Cue Sleep Mode with Sleep Support There are many OTC drugs at your local pharmacy that can induce drowsiness. However, if you’re looking for a sleep support alternative to OTC sleep meds, try melatonin.  Melatonin is a naturally occurring hormone in our bodies. It’s released in the evening to tell our Circadian rhythm to “cue sleep mode”. Often, due to screens, stressors, and a busy schedule, our bodies won’t produce enough melatonin and therefore we become unaligned with our natural rhythm.  A melatonin supplement 30 minutes before bedtime can ease your body into rest and encourage you to go to bed at a reasonable hour.  Less Screen Time Instead of scrolling through your phone or binge-watching Netflix, try doing something that’s a little more engaging, such as reading a book or taking up a new hobby like doodling or crocheting.  Screen time is proven to keep our minds running on all cylinders because of blue light. Consuming reels or watching a show right up until it’s time to sleep can interfere with your ability to wind down, or even want to wind down.  Conclusion Revenge bedtime procrastination is a way for many of us to feel in control of our lives. While a term with the word “revenge” in it can seem very negative, it’s really just a sign that your work-life balance is off.   However, it’s important to be mindful of our sleep schedules and overall health. We can break the cycle of revenge bedtime procrastination and get the rest we need by setting boundaries with ourselves and finding healthier ways to unwind. Remember, it’s okay to put ourselves first during the day. 

Reading Time: 3 minutes Have you ever found yourself in a high-pressure situation, whether it be a job interview or a nerve-wracking presentation, and felt like you might freeze up on the spot? We’ve all been there! If you're someone who struggles to keep their cool in these kinds of situations, don't worry - you're not alone. Pressure can be hard to deal with, but learning how to keep your cool in these situations is an important life skill. Here are 5 practical hacks that will help you stay calm and collected in any "pressure cooker" situation. Take a Deep Breath Everyone always says this, and yeah, it can be annoying when you're already stressed and anxious, but why do we encourage deep breathing? When we're feeling anxious, our breathing tends to become shallow and rapid, which only makes the situation worse. Deep, intentional breathing works to activate the parasympathetic nervous system, calming the body and allowing you to relax. Taking slow, deep breaths also helps to lower your heart rate and give you a moment of clarity when everything else feels like it's spinning out of control. If you're a beginner to intentional breathwork like deep breathing, use an app that helps you count your breaths or try a breathing exercise like the box breath, a.k.a. the 4x4 method. Learn how to easily master this technique here. Hitting pause in an intense moment and controlling your breath for even a few minutes can promote a sense of calm in the moment of experiencing high stress and help your body physically relax. Find an Anchor Point An anchor point can be anything from a physical object to a phrase that has a special meaning for you. It could be a rock from your last family beach trip or a small fidget toy. The idea is to bring your attention back to this anchor whenever things start getting overwhelming or you feel like you're going to lose focus. If you don't have an object with you to hold, it could be something as simple as touching your thumb and index finger together or repeating a mantra in your head (whatever works best for you!). This will help ground yourself so that instead of being caught up in the whirl of any high-stress situation. Visualize Success Visualization work and manifestation aren’t magic; it’s science! Imagining a future situation where the outcome is positive can help the mind to unwind and manifest said outcome. This is because your brain actually doesn’t know the difference between reality and imagining a situation is happening when it reacts with emotion. For example, if you think of a highly stressful or embarrassing moment in your life, you start to feel anxious or upset. Luckily, this physical and emotional response can happen in positive situations as well!  Before heading into any situation that makes you feel anxious, take a few moments to visualize yourself succeeding in the task at hand. Imagine yourself confidently and successfully completing the task. How do you feel when you succeed? If you can bring up feelings of confidence and composure, you can carry it into whatever situation you are facing. This in turn will actually help you to succeed. SAM-e for Mood Short for S-adenosylmethionine, SAM-e is a naturally occurring molecule that promotes the production of feel-good neurotransmitters like serotonin and dopamine. Studies have shown that taking SAM-e supplements can support a more even mood, which is helpful in times of stress. If you're someone who tends to get easily agitated or anxious in high-pressure situations, SAM-e might be worth trying. L-Theanine for Relaxation L-Theanine is an amino acid found in green tea and other natural sources. Studies have shown that it can support lower levels of cortisol production, which is your stress hormone (Fight or flight, anyone?). Lower levels of cortisol make it easier for your mind and body to unwind and stay calm. L-Theanine can be taken as a daily supplement to help promote a sense of ease so you can keep your cool the next time you're feeling pressure to perform. Conclusion High-pressure situations can be tough to manage and get through with grace, but there are strategies you can use to keep your cool.  Taking a few moments to regulate your breathing, holding an anchor point, and having a mantra to work with can all be helpful strategies. For further daily mood support, you might want to also add supplements to your routine. With these tactics in your toolkit, you'll be better prepared to navigate pressure situations without losing control — remember to listen to your body and determine what works best for you.

Reading Time: 4 minutes Are you always running late and feeling like there’s never enough time in the day? It’s a common problem. Before long, it’s 9 pm and we’re yawning, wondering how time slipped through our hands and being forced to push tasks to tomorrow’s to-do list.  Fortunately, there are ways to create more time in your day - all without compromising precious sleep or relinquishing beloved activities. You can optimize your daily routine with a few simple strategies and efficient time-management techniques, making space for both productivity and leisure. Here are six simple tips to help you save time and energy—go ahead, seize the day! Create a Morning Routine Creating an efficient morning routine is a great way to get started on the right foot. For example, try setting the coffee pot the night before to brew at a specific time. Make your lunch the night before.  Have a specific spot where you put food for breakfast, so you know where to look while you’re still groggy and waking up. Put your packed gym bag near the door. Shower the night before. Set alarms for when you need to be doing your hair and makeup or heading out the door.   Knowing what to expect and do the moment you jump out of bed will help you stay on track and start the day right. Make a List Lists are great for keeping track of all the tasks you need to do. Writing them down helps to prioritize what needs to get done so that you know exactly what needs your attention first.  You can even write them in order of urgency and importance. That way, you won't waste precious time trying to remember what needs doing. Simplify Your Wardrobe Have you heard of capsule wardrobes? They're becoming more and more popular in today’s age. This is probably because people are becoming more environmentally conscious of the effects of fast fashion, as well as a societal trend towards more minimalistic lifestyles. Try it out for yourself. First, donate everything you haven't worn in the past year. If you're not wearing it, it's taking up space. Then, create a small, seasonal wardrobe of interchangeable tops, dresses, bottoms, accessories, and shoes. Having a small number of high-quality items you love to wear will simplify your morning routine and help you to style your outfit so much faster in the morning. Take Short Breaks  Breaks are essential for recharging your batteries and regaining focus so you don’t experience burnout. Find the time during the day to take 5, 10, or 15 minutes away from work and just relax. Stretch, take a walk around your neighborhood, or have a healthy snack. That way, when you come back to it, you’ll be feeling refreshed and more productive than ever before, which will lead to you probably getting more done than if you had tried to power through. Delegate If there are tasks that you can do without or delegate to someone else, let them go! This will free up some of your time for other things, which is invaluable when there never seem to be enough hours in the day.  Outsourcing can be a great way to get more done and save time. If you have tasks that require more expertise than you have or are taking up too much of your time, hand them off! Is it worth it to hand over an email that needs to be sent over to another coworker who knows more about the project? Or perhaps hiring a cleaning service for your home would save you time and energy? It's worth considering if you have the support or money to spare. Automate If there are actions or items on your to-do list that you can automate, do it! There’s no need to use the mental energy and time it takes to remember if you paid a bill, missed an appointment, or got something on time. And there’s nothing worse than realizing you ran out of your favorites. Set up automatic payments and recurring meeting reminders. For items you’ll always need more of, like supplements, home goods, and groceries, set up a subscription. You’ll most likely get a discount for a subscription service. Plus you’ll also save energy on having to remember to manually order and save time by eliminating the need to go to a store and shop every few weeks.  Conclusion Creating more time in your day is all about being mindful of how you use your time. Try to be honest with yourself and only do what needs to be done, delegate tasks or outsource where possible and create a simple routine to save time getting ready. Automate as much as you can to save brain power and time on the clock.  Once you can create more space in your life for things that matter, it will become easier to maintain a sense of balance and enjoy life without feeling overwhelmed by daily tasks. So go out there and start creating more "you" time today.

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.

Reading Time: 4 minutes This June marks Fresh Fruit and Vegetable Month, and it's the perfect time to prioritize healthy eating. Eating fresh fruits and vegetables can have a big impact on our overall health and well-being. They are packed with essential vitamins, minerals, and fiber that can help us stay energized and feel our best. To help make healthy eating a priority this month, here are some different ways to add more fruits and vegetables into your daily routine. Trips to Your Farmer’s Market Why not make a visit to your local farmer's market? You can chat with the farmers about how they grow their produce and the best ways to cook and store it. Plus, you'll get to support small local businesses while getting access to fresh, healthy foods. If you're not sure that to look for or how to use a certain fruit or vegetable, don't be afraid to ask the farmers for advice. They'll be happy to give you tips on everything from picking the ripest peaches to making the perfect zucchini noodle dish. And of course, don't forget to try something new! The variety of fresh produce at the farmer's market can be overwhelming, but it's a great opportunity to branch out and experiment with different fruits and veggies. Who knows, you might just discover a new favorite dish! Make Your Favorite Meals Even Better One of the best ways to encourage healthy eating is by incorporating more fruits and vegetables into your favorite meals. You don’t have to change much about your current diet this way! This can be done in a variety of ways, including making a smoothie for a quick and nutritious snack. Simply blend together your favorite fruits and vegetables with a bit of ice or yogurt, and you've got a delicious and refreshing drink that's packed with vitamins and nutrients. Another great way to incorporate fruits and veggies into your meals is by roasting them in the oven. This is a simple and easy way to prepare vegetables as a side dish. All you need to do is chop up your vegetables, toss them in a bit of oil and seasoning, and roast them in the oven until they're crispy and delicious. You can also try preparing fruits and vegetables in different ways, such as eating them raw, frozen, or cooked. This will give you a chance to experiment with different textures and flavors, while also enjoying the health benefits of these delicious foods. Finally, consider trying out new recipes from different cultures that highlight the use of fruits and vegetables. This is a great way to explore new flavors and ingredients while also enjoying the health benefits of these delicious and nutritious foods. Think About Vitamins While it's important to incorporate fresh fruits and vegetables into your diet, sometimes it's not enough to get all the nutrients your body needs. Vitamins and supplements can be a great addition to your healthy eating plan. Some common vitamins and minerals that seniors may be lacking in include vitamin D, calcium, and B12. Vitamin D is essential for healthy bones and can be obtained through sunlight exposure or fortified foods like milk or orange juice. Calcium is important for strong bones and teeth and can be found in dairy products or fortified plant-based alternatives. B12 is necessary for proper nerve function and can be found in animal products or fortified plant-based alternatives. If you're looking to add more vitamins to your diet through supplements, be sure to do your research and only purchase from reputable sources. By incorporating fresh fruits and vegetables into your meals and considering supplementing with vitamins, you can help your loved one maintain a healthy and nutritious diet this Fresh Fruit and Vegetable Month and beyond. The EZ Melts Difference Our vitamins are non-GMO, vegan, sugar-free and free from the nine most common allergens. We support the planet with the ingredients we use in our supplements. AND 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 yourself. Use code EZ30 at checkout to save 30% off your first subscription.

Reading Time: 5 minutes Are you feeling stuck or stagnant in your daily routine? Do you often find yourself daydreaming about being more creative and expressive but don't know where to start? Look no further! In this blog post, we'll discuss seven outlets for self-expression that not only unlock your creativity and express yourself—which may in turn positively impact your overall wellness. And spoiler alert: you don’t have to be a professional artist to use any of these outlets. Get ready to unleash your imagination and discover a whole new level of self-discovery! Can Anyone Be Creative? In order to tap into your creativity, it is important to first understand what creativity is. Creativity is often described as the ability to produce something new or original. Creativity can be seen as a process that involves generating new ideas and bringing them to fruition. And the process and self-expression are more important than the skill behind it —anyone can benefit from being creative! You may find that routinely finding new ways of expressing yourself coincides with feelings of happiness and satisfaction. In fact, one study found that people who engaged in creative activities had lower levels of anxiety and depression than those who did not engage in creative activities. So, get out there and express yourself! Writing and Journaling  Writing can be a therapeutic way to process your thoughts and feelings. It can also be a great outlet for self-expression. You can write about whatever you want, without judgment or criticism from others. Writing can also help you to see things from a different perspective and understand yourself better. If you’re not sure where to start, try keeping a journal or writing down your thoughts and feelings each day. You could also try writing stories, poems, or even songs. there are no rules when it comes to writing, so let your imagination run wild! Visual Arts Visual arts provide another outlet for creative expression and can be very therapeutic. They can help you to process and express emotions, work through trauma, and boost your self-confidence and self-esteem. If you’re not someone who feels comfortable using words to express emotions, making visual art might be your medium. There are many different mediums you can explore, such as painting, drawing, sculpture, photography, collage, or even mixed media. There is no right or wrong way to create art – the important thing is that you express yourself in a way that is authentic and meaningful to you. If you’re not sure where to start, there are plenty of resources available online or at your local library. You could also sign up for a class or workshop to get some guidance from a professional artist—many offer classes in their private studios. Music Self-expression through music is a powerful outlet for creativity and mental health. Music can be a form of cathartic release, helping to process and express emotions that may be difficult to put into words. It can also be a source of joy and positive energy, lifting your spirits and enhancing your mood. Whether you’re listening to music, playing an instrument, or singing, engaging with music can be a great way to tap into your creativity and boost your well-being. Cooking and Baking Working with your hands to create a delicious meal or treat can be incredibly satisfying, and something that loved ones are excited to be a part of (taste testers, anyone?). Whether you're whipping up a batch of cookies for your friends or preparing a special dinner for your family, cooking and baking is a great way to show your love. Not only is cooking and baking a fun creative outlet, but it can also be a great way to relieve stress. The next time you're feeling overwhelmed, try spending some time in the kitchen. Focus on the task at hand and let all of your worries melt away. You'll be surprised at how good you feel afterward! Yoga, Meditation, and Mindfulness We are constantly bombarded with stimuli from our phones, computers, and the people around us. This can lead to stress and exhaustion. One way to combat this is to find a creative outlet that allows you to express yourself and connect with your inner thoughts and feelings. Yoga, meditation, and mindfulness are all great ways to relax your mind and body while also getting in touch with your creative side. Yoga can help improve your flexibility, strength, and balance while also providing a calm environment for you to focus on your breath and clear your mind. Meditation allows you to focus on a specific thought or feeling and explore it fully without distraction, and mindfulness allows you to be present in the moment and appreciate the little things in life. All of these activities can help reduce stress levels, increase creativity, and improve well-being overall. So, if you’re looking for a new outlet for self-expression, give yoga, meditation, or mindfulness a try! Gardening Gardening can be a therapeutic and creative outlet for nature lovers looking to express themselves. Studies show that caring for plants can help reduce stress, anxiety, and depression while also providing a sense of accomplishment. Gardening can be as simple or complex as you want it to be, making it a great activity for all skill levels. Whether you’re planting a few herbs on your windowsill or starting a vegetable garden, there’s no wrong way to get creative with gardening. Conclusion Regardless of whether you choose to take up painting, dancing, writing or any other form of self-expression, just remember to have fun and allow yourself the freedom to explore your thoughts and feelings through it. Whether you decide to start with just a few small projects or challenge yourself by taking on larger tasks, the end result will be something special and unique, while also bringing you happiness along the way. Happy creating! And if you’re looking for other, simple ways to support your wellness, add high-quality supplements to your daily routine. Our vitamins are non-GMO, vegan, sugar-free, and free from the nine most common allergens. And with our subscription service, taking care of yourself is even easier. Use code EZ30 at checkout to save 30% off your first subscription.

Reading Time: 4 minutes Are you tired of feeling tired? Do you struggle to fall asleep or stay asleep throughout the night? If so, you're not alone! Poor sleep quality is a common problem that affects millions of people around the world. Luckily, there are some simple and effective ways to promote good sleep quality tonight. In honor of May being Better Sleep Month, we're sharing 5 tips that can help you get better quality rest and wake up feeling refreshed and energized each morning. Develop a Relaxation Routine There are a number of things you can do to wind down before bed and promote relaxation. First, establish a regular bedtime routine including winding down activities in the hour leading up to sleep. This might mean taking a warm bath, reading a book, or writing in a journal. Secondly, make sure your bedroom is dark, quiet, and cool—a space that promotes relaxation. If you can't control the noise and light level in your environment, try using earplugs and an eye mask. Disconnect from screens at least 30 minutes before sleep—the blue light they emit can interfere with your body's natural sleep rhythm. Avoid Stimulants Late in the Day and Evening It's no secret that caffeine is a powerful stimulant. Coffee, tea, energy drinks, and even chocolate can all contain caffeine. While caffeine can be a great way to get an energy boost in the morning, it can also be detrimental to your sleep quality if consumed late in the day or evening. Caffeine has a half-life of about 5 hours, which means that it can stay in your system for up to 10 hours after you consume it. This means that if you have a cup of coffee at 3 pm, there's a good chance it will still affect you when you're trying to go to bed at 11 pm. To avoid this, try to avoid consuming any caffeinated beverages after 2 pm. If you do need an afternoon pick-me-up, opt for something decaffeinated like herbal tea or water. Exercise Regularly During the Day It's no secret that exercise is good for you. But did you know that it can also improve your sleep quality? That's right, regular exercise can help you fall asleep faster and sleep more soundly throughout the night. Exercise releases endorphins, which have mood-boosting and stress-relieving effects. This can help you feel calmer and more relaxed before bedtime. Exercise also helps to regulate your body's natural sleep-wake cycle. By keeping your body active during the day, you'll be more likely to feel sleepy at night and wake up feeling refreshed in the morning. Keep Your Bedroom Cool and Dark A cool, dark bedroom is the perfect environment for sleep. If your bedroom is too warm or too bright, it can be difficult to fall asleep. The ideal temperature for sleep is between 60 and 67 degrees Fahrenheit. To keep your bedroom cool and dark, try using blackout curtains or blinds to block out light, and use a fan to circulate air. You may also want to consider investing in a quality mattress that stays cooler than other types of mattresses. Limit Screen Time Before Bedtime It's no secret that screens and sleep don't mix. The light from devices like phones, laptops, and TVs can interfere with your body's production of melatonin, the hormone that helps you feel sleepy. That's why it's important to limit screen time in the hours before bedtime. If you must use a device before bed, try dimming the brightness and using a blue light filter. And make sure to give yourself plenty of time to wind down before hitting the hay. A good rule of thumb is to turn off all screens at least 30 minutes before bedtime. If you’re finding it hard to turn off Netflix, here are some tips to help you ease off tech before bed. EZ Sleep with EZ Melts Sleep is essential for our physical and mental well-being, so it's important to make sure you're getting enough restful sleep each night. We hope that these 5 simple tips have helped you get started on promoting good sleep quality tonight. With a few small changes here and there, you'll be well on your way to more energized days and better overall health. If you’re looking for another natural, simple way to support your best sleep, try Sleep Support supplements like Melatonin & L-Theanine.