EZ Melts Health Blog

Reading Time: 4 minutes Earth Day 2023 is quickly approaching, and this year it's more important than ever to invest in our planet and its environment. In fact, Invest in Our Planet is this year's theme! On April 22nd, people around the world are invited to take part in celebrating Earth Day and take action to protect our planet.  We can all do our part by making small changes to our daily habits and lifestyle. In this blog post, we'll be exploring different ways to invest in our planet on Earth Day 2023 and make a positive impact on the environment. Travel Smarter Reducing your carbon footprint is one of the easiest and most effective ways to invest in our planet on Earth Day. Carbon emissions are a major cause of global warming, so it’s important to be conscious of how much you’re contributing to the problem.  One of the simplest ways to reduce your carbon footprint is to walk, bike, or skate instead of driving a car. Not only is this better for the environment, but it can also be great exercise and save you money on gas!  You can also help reduce your carbon footprint by cutting down on air travel, which is often one of the largest sources of carbon emissions for individuals. If you have to fly, make sure to offset your emissions by purchasing carbon offsets.  Finally, look into investing in renewable energy sources like solar and wind power if they’re available in your area. This will reduce the amount of electricity you need from traditional sources that rely on fossil fuels and help combat global warming. Say No to Fast Fashion Reduce, reuse, and recycle clothing. This is an especially important issue in a world where the fast fashion industry is one of the largest polluters.  A great way to start making a difference is by investing in better quality, more sustainable pieces of clothing. Not only will these clothes last longer, but they also require less energy and fewer resources to create than cheap, fast fashion. When it comes to reusing clothes, thrifting is a great option. Not only will you be getting stylish and unique clothes for your wardrobe, but you’ll also be helping the environment by keeping them out of landfills.  Finally, recycling or donating clothes can be a great way to give them new life. You can look into local organizations that accept donations of used clothes and find out if they offer any programs that turn old clothes into usable materials like insulation, rugs, stuffing, or even fabrics.  Eat Plants  Plant-based diets are not only better for your health, but they also have a much smaller carbon footprint than diets that include animal products.  A plant-based diet can help you reduce your carbon footprint by reducing the amount of greenhouse gas emissions generated by animal agriculture. Making the switch or subbing some plant-based foods to your diet doesn’t have to be hard. There are so many delicious and nutritious plant-based recipes to try out, like vegan burgers, veggie tacos, roasted veggies, and more.  You can also find meatless alternatives to your favorite dishes like vegan pizza, plant-based sushi, and tempeh stir-fry. With a little bit of research and experimentation, you can easily transition to a plant-based diet. Earth Day is the perfect time to commit to eating a more sustainable diet. Even if you’re not ready to make the full switch, you can start small by adding more plant-based meals into your routine. Every little bit counts when it comes to helping our planet! Plastics Are Canceled Single-use plastics are one of the biggest contributors to our planet’s waste and pollution. These are items that are only used once and then disposed of such as plastic water bottles, straws, and shopping bags.  Although single-use plastics may be convenient, they cause long-term damage to the environment. On Earth Day 2023, make a conscious effort to reduce or completely eliminate your use of single-use plastics. Start by opting for reusable items when shopping. Invest in reusable water bottles, lunch boxes, and shopping bags that can be used over and over again. Additionally, look for items made with recycled materials or other eco-friendlier options. When you’re eating out, request no straws or single-use utensils. If it’s difficult to avoid plastic packaging altogether, try to choose items with the least amount of packaging or those made from recyclable materials. You can also take part in a beach or river clean-up in your local area. You'll be directly addressing the problem of plastic pollution and help make a difference. Even a small effort can have a big impact on our planet’s future. Invest in Our Planet, Invest in Yourself  Earth Day is a great opportunity to invest in our planet, but it’s also important to invest in yourself.  Taking vitamin supplements can help you stay healthy, energized, and strong, so you can show up as your best self for the world.  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. 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: 4 minutes If you're looking to adopt a healthier lifestyle, meal planning is a great place to start.  Planning out your meals ahead of time can help you make sure that you're eating a balanced, nutritious diet and staying on track with your healthy eating goals.  Meal prepping can be a great way to save time, money, and energy in the kitchen, allowing you to enjoy healthy meals without the hassle.  In this blog post, we'll discuss how to get started with healthy meal prepping. What is Meal Prep? Meal prep is a simple, effective way to plan, prepare, and portion out your meals for the week.  It’s all about taking the time to plan out what you will be eating and setting aside a few hours to prepare the food ahead of time, as opposed to here and there throughout the week. Meal prepping involves planning out your meals in advance, doing some grocery shopping, and then spending a bit of time prepping and cooking.  You can make meals in advance to enjoy throughout the week or simply make individual ingredients to assemble quickly later.  Doing so allows you to make sure that you're eating healthy, balanced meals while still saving time and money.  The Benefits of Meal Prep Meal prepping is a great way to save time and money, while also supporting optimal health. Not only does meal prepping make it easier to plan and cook healthy meals for yourself and your family, but it can also help you save money on groceries by allowing you to buy in bulk and cook meals ahead of time.  Meal prepping gives you the freedom to plan out your meals in advance, giving you more time to focus on other important tasks throughout the week and saving you time at the end of the day when you're less motivated to cook. It’s also a great way to ensure that you’re eating healthy meals all week. Meal prepping allows you to control what goes into your meals so you can ensure that you’re eating healthy foods.  You can choose to make nutritious and balanced meals with fresh ingredients, without sacrificing taste or flavor.  Finally, meal prepping can help reduce stress and food waste. By cooking all your meals ahead of time, you eliminate the need to think about what to cook every night.  And by prepping in bulk, you reduce the risk of food spoilage and waste.  In short, meal planning and preparation: Saves you money Saves you time and energy during the week Reduces weekly stress  Reinforces healthy food choices (less tempted to get takeout) Reduces food waste Tips for Successful Meal Prep Meal prepping can seem intimidating, but with the right tips and tricks, it can become an easy and enjoyable part of your weekly routine. Here are some tips for successful meal prep. Plan Ahead: Before you start cooking, take the time to plan out your meals for the week. Think about what meals you would like to make and the ingredients you’ll need. Once you have a plan in place, you can create a shopping list for all of the ingredients you’ll need. Buy Fresh: When selecting ingredients for your meal prep, choose fresh options whenever possible. Fresh fruits and vegetables will provide more nutrition than frozen or canned options. Repurpose Leftovers: Don’t let food go to waste! Use leftovers from one meal in a new meal or snack. Choose Simple: When meal prepping, opt for simple recipes that are easy to assemble and don’t require a lot of time to prepare. Make Extra: Meal prepping isn’t just about making dinner for the night - it’s also about making lunch or breakfast for the following day. Try to make enough food so you can have leftovers the next day. Store Food Properly: To keep your food from spoiling, store it correctly in air-tight containers in the refrigerator or freezer.  Variety is Key: Don’t get stuck in a rut by eating the same thing every day. Try different recipes, flavors, and spices to keep your meals exciting and enjoyable. Plan for Health This Spring Meal prepping is a great way to make sure you stay on track with your health and fitness goals. You can use the tips above to make sure that your meals are as nutritious as they are delicious.  Whether you’re new to meal prepping or have been doing it for years, the tips outlined in this article should help you get started or improve your existing meal prep routine.  So go ahead and get cooking – you’ll be surprised at how easy and enjoyable meal prepping can be! To support healthy meal planning, take a daily quality vitamin to further support your wellness goals. Our vitamins are non-GMO, vegan, sugar-free, and free from the nine most common allergens.  We make it EZ to get the nutrition you need with our fast-melting supplements. And with our subscription service, it’s even easier to take care of yourself. Use code EZ30 at checkout to save 30% off your first subscription.

Read Time: 4 minutes Spring is a great time to clean and organize your medicine cabinet and pantry. Many people use this time of year to do a thorough spring cleaning, which involves clearing out things you no longer need. And let's be honest, the kitchen and bathroom are the places in your home that get the dirtiest (ick) and probably most cluttered. This is why it's super important to pay extra attention to clearing out, organizing, cleaning, and storing things properly. Supplements and first aid items often get left on the shelf way past their expiration, making them ineffective or unsafe to use.  For Spring Cleaning 2023, get your year off to a good start by knowing what to keep, what to toss, and how to organize all the self-care items you own.  Step 1: Purge A good purge is a great way to start your organizing project. The goal of purging is to remove expired or unused items, as well as those you no longer use and don't need in multiples. If you have one bottle left over from when you started taking a supplement, it's probably time to let go!  The first step to organizing your medicine cabinet and pantry is to get rid of the clutter. Start by tossing expired medications, vitamins, and any other outdated or unused items you no longer need.  You may also want to look at the reason why certain supplements are still in your cabinet: if they're there because they're expensive or difficult to find, then maybe getting rid of them isn't such a bad idea after all. You're giving yourself the space to see your essentials and what you may need to get.  Step 2: Wash  It's now important to sterilize that space! Wash all bottles and containers. Use hot water and soap to clean all the items in your medicine cabinet, then rinse thoroughly. Dry everything thoroughly before putting it away again so that there's no chance of mold or mildew forming inside the containers when they're stored for long periods of time (like during winter).  If you don't have time to wait for everything to air dry on its own, put a towel over each item as it dries so that any remaining moisture can evaporate off into the towel instead of back onto your clean bottles/containers (this will help prevent stains from forming). Step 3: Organize Now that your medicine cabinet and pantry are clean and you've disposed of old/expired things that no longer serve you, it's time to store the right stuff in the right place. Keep things that you use often in easy-to-reach places so that they're not a hassle when you need them.  If you want extra credit, use a label maker to organize all of your containers (even if they come with labels) and make sure they're clearly visible from outside of the container--it will make it easier for other people who might use them later on down the road! Store items like vitamins, supplements, and medicines in drawers or baskets so that they aren't taking up valuable space on shelves where food or toiletries should be stored instead.  You can also use bins as another option if there isn't enough room under counters or around doors where drawers would fit nicely; just make sure whatever container(s) you choose are sturdy enough not only to hold their contents well but also to withstand daily wear-and-tear over time. How to Organize Your Supplements  Supplements can be a huge benefit for your overall health and wellness. However, they're only effective if they're quality and bioavailable if you actually take them.  Bioavailable means the supplements are formulated in a way with ingredients that can be metabolized by your body. If supplements are expired, they also won't be effective and bioavailable. To make sure that doesn't happen, here are some tips for organizing your supplements so you can keep them fresh: Keep them in a cool place away from sunlight (the refrigerator works well). Store bottles upside down so air can escape as they settle into their bottle caps during storage; this will keep them fresh longer than if they were left upright or upside down without any airflow at all. Set an alarm reminder on your phone to check expiration dates every 3-6 months, especially on supplements, first aid items, cosmetics, and toiletries.  Springtime is Perfect for Starting Fresh We hope this article has inspired you to get your medicine cabinet and pantry in order. Spring is a great time of year to do it, too. Once you’ve gotten rid of what doesn’t serve you, you may need some new supplements for your health and wellness goals. Our vitamins are non-GMO, vegan, sugar-free, and free from the nine most common allergens. We make it EZ to get the nutrition you need with our fast-melting supplements. And with our subscription service, it’s even easier to take care of yourself. Use code EZ30 at checkout to save 30% off your first subscription.

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

Read Time: 4 minutes Have you ever looked back at fitness videos from 50, 60, or even 70 years ago online? The fitness trends of the past might look outdated—complete with outlandish workout gear and alien machines that would be out of place today. However, many of these vintage exercise methods are foundational for the types of fitness trends we have today, and some, like yoga and spinning, still have a place in today's world. Everywhere you look, someone is purchasing a Peloton for their home gym, heading to a yoga class with their bestie, or sharing inspirational gym reels on their IG feed. While these are all modern ways of exercising, many of today's tried-and-true fitness trends are built on exercise methods from the past. You might have more in common with how your grandparents exercised than you previously thought! These five vintage fitness trends are still effective today. Here's what they have to offer. Yoga Yoga has been used in the Eastern tradition for centuries, but it became popular in the United States in the 1960s and is still mainstream today. Yoga combines the physical and mental aspects of wellness through stretching, fluid movements, and breathing techniques with meditation. There are many variations of yoga, and they are all great ways to improve flexibility and balance. It's also a good way to counter stress from your day and can support better sleep. As a bonus: yoga can be done almost anywhere—in your own home with minimal equipment or at one of many studios around town where classes are taught by expert instructors. Calisthenics While calisthenics may be most associated with the military, it has been around since ancient times. Calisthenics is a form of exercise that uses your own body weight as resistance. This old-school fitness method focuses on strengthening muscles through repetitive motions (e.g., push-ups), which can help reduce body fat while developing core strength and muscle definition in the limbs. Calisthenics is a great way to build muscle and burn calories without the need for any equipment at all. With enough dedication, you can work out at home (or anywhere you want) by using your own body weight for resistance, or using objects you have lying around your house. For example, push-ups and pull-ups use your body's weight to create the resistance needed as you perform these movements. These both work out multiple muscle groups simultaneously, which makes your workout faster and more efficient. Weightlifting Weightlifting, as we know it today, started in the late 1800s, but the act of intentionally building muscle as an athletic exercise has been around for millennia. Whether it's the dumbbells in your local gym or a pair of free weights that you can store at home, adding weightlifting into your life is a must.  Weightlifting complements cardio exercises while encouraging the metabolism to burn more fat—even when you’re at rest. In addition, the sheer health benefits should be enough to convince you: strengthen and tone your muscles, support bone health and movement as you age, and give you cardiovascular health benefits. Also, many weightlifting movements are compound movements, which means you’re targeting multiple muscle groups simultaneously. This can make your workout faster and help you to avoid the gym overwhelm. Spinning Cycling became an official sport in the late 1800s in Europe, and is where spin bikes got their start. Spinning, the stationary version of bicycling, is great for toning leg muscles while maintaining cardiovascular health. Spin classes are popping up everywhere as a popular way to get a heart-pumping workout. If you have access to one at home or work (or know someone who does), try getting started today. Spinning is a great way to get your heart rate up and work on your endurance. It offers a good, whole-body workout and focuses on balance. If you're looking for a way to stay fit without having to step outside of your home or office, spinning is an effective option! Heavy Bag Boxing Heavy bag boxing is a great way to get a full body workout, but it's low impact compared to regular boxing and can be done in the comfort of your own home. For this reason, it's perfect for people with injuries or those who are otherwise unable to participate in high-impact exercise. The heavy bag allows for low impact, helping you to practice punches, kicks, and other moves without worrying about hurting yourself. The best part about heavy bag boxing? It's fun! Just because it's effective doesn't mean it has to be boring—you'll enjoy every minute of this workout because it makes you feel like Rocky Balboa every time you punch out another round on that big ol' sack of sand. Make Health Easy with EZ Melts The bottom line is that if you’re searching for reliable workouts, try these five fitness trends that stand the test of time. There's no need for fancy equipment or super-expensive gym memberships when all you really need are some basic moves like yoga, calisthenics, and weightlifting. In addition, supporting your energy levels and metabolism when physically active is essential to seeing the results you’re looking for from your workout. To support your energy levels naturally, try taking a daily vitamin supplement. Our energy and metabolism supplements are non-GMO, vegan, sugar-free and free from the nine most common allergens. Not sure where to start? Try our Essential Energy Bundle, curated for your best physical performance. And with our subscription service, it’s even easier to take care of your health. Use code EZ30 at checkout to save 30% off your first subscription.

Read Time: 4 minutes Between your computer, phone, and tablet—not to mention the TV—you've probably been looking at screens for most of the day. But it's time to put that all down! If you want to be well-rested and get better sleep, it's time for a device detox before bedtime. Here are some tips for getting off your devices and laying your head to rest at night. But first, check out these signs you may be too reliant on tech. Signs of Tech Addiction Woah, okay, “tech addiction” sounds intense, but there are signs you’ve created a habit of zoning out and looking at screens without thinking about it. Consider these points below: You check your phone in the middle of the night. If you've ever woken up to see a blue light from your phone shining through your eyelids, that's not a good sign—especially if your last text was sent at midnight. When you’re bored or stressed, you automatically reach for your phone. You spend more time on social media than with people in real life. Your sleep schedule has been disrupted by technology use late at night or early in the morning, aka you find it harder to wind down and feel less than restored in the morning after a day of tech. You're anxious and irritable when away from your devices. This is especially true if "being away" means going somewhere without a phone—like a vacation or a camping trip. Time to Tune Out? No judgment here! If you’re ready to try turning off screens and creating a better bedtime routine, we’ve got some great tips for you. Setting Time Limits When setting a limit for screen use before bed, start with the minimum and work your way up from there. The National Sleep Foundation recommends no more than two hours of screen time per night for children ages 6-13, and one hour per night for teens 14-17. For adults 18+, they recommend limiting yourself to less than two hours of screen time daily. For many people, keeping track of their screen time can be easier said than done—especially if they use multiple devices throughout the day. Luckily, there are many free apps out there that can help you monitor your phone usage while still allowing tracking options like timers and alerts, so you know when enough is enough. Some even kick you off the apps you specify in settings after the timer is up. The goal here is to disrupt the habit and make yourself aware of how much time has passed. Hide Your Phone A great way to prioritize sleep in the bedroom is by leaving your phone in another room—just make sure your alarm is loud, or you have a traditional alarm clock to wake you up! Designating certain rooms for specific purposes (i.e.: office for work, living room for TV, bedroom for rest and sleep) can help your body associate these spaces with the goal activity. Leaving your phone outside the bedroom will help you stay focused on getting quality R + R. Natural Sleep Supplements If you’re looking for an easy way to further support restful sleep and a balanced circadian rhythm, sleep support supplements are a great idea. This is especially true if you don’t want to take heavy-duty sleep medications or OTC drugs. For example, try our melatonin and L-theanine supplements. Melatonin is naturally released by the body and helps regulate normal sleep cycles and aids in falling asleep faster. It’s naturally found in our bodies, but excessive screen time can interfere with your melatonin levels, so a supplement is a good idea. L-Theanine pairs well with melatonin because it supports overall lower stress levels— like that stress that’s been making you jittery and overthink your day. Add Something Relaxing You Enjoy to Your Nighttime Routine Create a relaxing bedtime routine, sure, but also create a routine you look forward to! Going to bed at the same time each night will help you get into a regular sleep pattern, as will adding a fun, relaxing activity you look forward to before bed. This activity could be anything from a bath, to reading a book or listening to a white noise machine while journaling until drowsiness sets in. This enjoyable activity or ritual should be something that doesn’t involve looking at technology. This could disrupt your circadian rhythm by making you stay up late into the night while simultaneously causing stress over being awake too early in the morning without good rest. Meditation to Calm and Restore Meditation is a great way to calm your mind, reduce stress, and improve your mental health. It can also help you get better sleep (and could be your enjoyable nighttime ritual from above!) Setting aside time every day to meditate will make a big difference in how well you sleep Meditating helps you relax, and deep breathing specifically calms your parasympathetic nervous system (aka what’s making your body wig out at night). If you're feeling stressed out or anxious about something, taking some time for yourself before bed can be very helpful because it will allow your mind to calm down so that when it's time for sleep. This way, all the negative thoughts that were triggering your nervous system and have been swirling around in there won't prevent restful slumber, EZ Sleep We hope these tips have inspired you to add something relaxing to your bedtime routine and ditch the screens until tomorrow. In the meantime, if you’re looking for further support, try adding a supplement to your daily (and nightly) routine. Our sleep support supplements 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 your health. Use code EZ30 at checkout to save 30% off your first subscription.

Read Time: 6 minutes Are you looking for ways to improve the quality of your life? If so, you're not alone. Many people set huge goals for themselves at the start of a new year, only to get overwhelmed, disappointed, and fall off track by February. The good news is that there are small steps you can take to be healthier and happier. These steps don't have to be hard, expensive, or time-consuming. They can even be fun! Take a Daily Stroll Outdoors Although we live in a world with countless options for entertainment, there's nothing like getting outside and walking around the block. It's one of the easiest ways to get some fresh air and clear your head while also hitting your weekly movement goals (remember, working out to stay healthy doesn't need to be extreme!). Even if you only have time for a quick walk down the street, it can make all the difference in your day. If you're looking for something a little more challenging, consider taking up jogging or another form of exercise—but before doing so, make sure that it's safe and comfortable for you. You'll be amazed at how many benefits come from simply getting up off the couch and using those minutes to take care of yourself! Remember: It doesn't matter how long (or short) your walk is; what matters is that you do it every day to reap the rewards. Mindful Eating at Breakfast Breakfast is an important meal, and it's a great way to practice mindful eating. Mindful eating is a wellness tool that helps you appreciate your meal and recognize body cues telling you you're full. So instead of texting or checking Facebook while eating your toast in a hurry, put your to-do list for the day aside. Then sit down and use your senses to note how your food looks, smells, tastes, and textures it may have as you eat it. You'll feel grounded in the moment, and science shows you'll experience more satisfaction with your meal if you slow down and appreciate the present. Not a bad way to start your day. Treat Yourself Finding a healthy indulgence can be one of the best ways to stay motivated. It's easy to lose sight of your goals when you don't reward yourself for the little wins, or simply treat yourself—you don't always need a reason! Humans need positive reinforcement and stimulation to feel motivated to keep pushing forward. But when you have something that makes you happy and is also good for your body and mind? It's a win-win situation. Here are some examples: A reasonable portion of a favorite food that's high in nutrients (focus on the nourishment and quality of the food, not the calories) A walk through the park with your dog or friend after work. Meditating for 10 minutes every morning on your porch (or wherever else it may be) Treating yourself to a body massage. Stop Scrolling Socials at Night Checking your social media at night can be a distraction from your relaxation, and screen time has been shown in studies to correlate with lower-quality sleep and restlessness. If you’ve been spending time on Instagram or Facebook before bed, try replacing that time with a relaxing activity like journaling or taking a bath while listening to a podcast. If you are looking to support healthy sleep and a restful night, then consider taking a melatonin supplement 30 minutes before bed. Try taking one before enjoying a screen-free activity before going to bed. Practice Self-Love with Sticky Notes You deserve to be happy. This is one of the most important things to remember regarding self-love and mental well-being. You have so much to offer the world! If there's something holding back your happiness, it's likely because of negative thought patterns that have been programmed into your brain since childhood or early adulthood. Try this activity out: write positive affirmations about yourself on colorful sticky notes. Then, put them on your door, your mirror, your desk, on your car visor, and between the pages of a book, you're reading, to name a few spots. Even if this feels awkward to compliment yourself, you're giving yourself the support you need to build a positive outlook and view of yourself. If it's hard to find specifics, try something like "You're amazing", "Keep going", or "I am beautiful" to start. Your attention to this one small step will help you build your self-esteem and improve your overall health by showing yourself that you are worth taking time for. By practicing self-love every day, we can reprogram those thoughts so they're more positive. Practice Meaningful Connection One of the best ways to keep yourself healthy is to make meaningful connections with others. This can be as simple as calling a friend, visiting a parent for a few hours, or even just sending a handwritten card to someone who’s going through something hard. These connections are important because they help us feel less alone in the world. Even if you have a support system of friends and family, you can join a local group or community based on shared interests (such as volunteering at a shelter, attending book club meetings, etc.). Take a Break Every Hour Please take a moment to think about the last time you sat for an extended period. We’re talking hours here, not minutes or seconds. Chances are that your body was probably sore and stiff when you stood up again from not using your body. We know many people work sitting at a desk, and the best way to combat the stiffness and pain that comes with extended sedentary hours is to get up, take a break, and move every hour. Even if it’s only for five minutes, you will feel so much better. In fact, studies show that people who take breaks throughout the day are more productive than those who sit all day long. You can also try doing some stretches while walking or taking a few laps around your office space—just keep moving! Daily Vitamin Regimen Taking a daily vitamin supplement is a simple yet effective way to benefit your long-term health goals and your quality of life in the long run. Plus, it takes minimal effort to take a supplement with a daily meal. The right supplement can help bridge the gap in nutrition deficiencies that many people face. Just make sure it is made without harmful additives or ingredients. Our vitamins are non-GMO, vegan, sugar-free, and free from the nine most common allergens. We make it EZ to get the nutrition you need with our fast-melting supplements. And with our subscription service, it’s even easier to take care of yourself. Use code EZ30 at checkout to save 30% off your first subscription. Small Changes Add Up Small changes can add up to big results. Instead of something seeming like one large, looming task, it can seem much more manageable and simpler if you celebrate each day's wins separately.  This New Year, instead of setting an astronomical goal, try instead picking a few small changes that you can actually stick with. We can’t wait to see what you achieve this year!

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

Read Time: 6 minutes The holidays are a time for family, friends, and of course, FOOD. Indulging is the name of the game on Thanksgiving, but this year, don't sacrifice nutrition for flavor—because these recipes have it all! We've lined up four fantastic recipes that will have everyone running for a second helping. From roasted butternut squash soup to a new take on mashed potatoes, we've prepared a menu just for your loved ones and you in 2022. Incorporate them into your family traditions, or whip all of them up for a fresh take on Thanksgiving. So sit down, relax, and let us prove to you that this holiday season, you CAN have your cake and eat it too. Butternut Squash Coconut Milk Soup (GF, V) This soup is the perfect starter for your Thanksgiving feast. It's elegant, flavorful, and surprisingly easy to make. It has a unique take on butternut squash—an autumn staple—by pairing it with the Thai-inspired flavors of curry, warm bright spices, and coconut. And did we mention that it's also vegan and gluten-free? Serves: 5-6 Ingredients: 1 large butternut squash (about 3-4 cups diced) 1 medium onion (white or yellow) 1 can (13.5 oz) full-fat coconut milk 3 cups of vegetable stock 1 tbsp freshly grated ginger 4 cups of chopped kale (about one bunch) 1 tbsp coconut oil 3 cloves garlic, minced 2 tsp curry powder 1/4 tsp ground turmeric 1/4 tsp ground cumin Salt and pepper, to taste Chopped green onions or chili flakes, for garnish Instructions: Add the coconut oil, grated ginger, minced garlic, curry powder, turmeric, and cumin to a large pot, and heat until fragrant. Cut the butternut squash in half lengthwise and scoop out the seeds. Peel the skin off and chop it into small cubes. Add to the pot and stir to coat with spices. Roughly chop the onion and add it to the pot. Cook for 2-3 minutes until translucent, then add vegetable stock and coconut milk to the pot. Season with salt and pepper, to taste. Cover and bring to a boil over medium heat. Then, reduce heat to low and simmer for about 20 minutes, or until the squash is soft when pierced with a fork. Stir in the kale and cook for an additional 5 minutes, or until wilted. Ladle soup into bowls and top with green onions or chili flakes, if desired. Enjoy!   Simple Garlic Mashed Cauliflower and Potatoes (V or VG) Mashed potatoes are a Thanksgiving staple, but they're usually loaded with butter and cream—not exactly healthy. This dish is a delicious and nutritious alternative that's just as comforting and satisfying. Cauliflower and potatoes are mashed together with garlic and olive oil for a light and fluffy consistency, then finished with chives for a little bit of zing.  Serves: 4-6 Ingredients: 1 large head cauliflower (about 6 cups chopped) 3 medium Yukon gold potatoes (about 1 1/2 pounds) 1/4 cup olive oil 1/2 cup milk of choice (unsweetened almond or oat milk if making vegan) 6 cloves garlic, minced Salt and pepper, to taste 2 tbsp chopped chives Instructions: Peel and chop the potatoes into small cubes, then add to a large pot of boiling water. Cook for 15 minutes, or until soft. While the potatoes are boiling, chop the cauliflower into small florets. Add the cauliflower to the pot of potatoes and cook for an additional 5 minutes, or until both vegetables are very soft. Drain the water from the pot, then add the garlic and olive oil. Use a potato masher or immersion blender to mash the vegetables until they're your desired consistency. Mix in the milk of choice until mashed potatoes are light and fluffy. Season with salt and pepper, to taste. Stir in the chopped chives and serve warm. Enjoy!   Roasted Brussels Sprouts with Pomegranate Seeds (V, GF) These oven-roasted Brussels sprouts are a holiday favorite—and for good reason! They're crispy, slightly sweet, and full of flavor. Plus, they're super healthy and easy to make. This dish is also vegan and gluten-free, so everyone at the table can enjoy it. Serves: 4-6  Ingredients: 1 1/2 pounds Brussels sprouts, trimmed and halved 3 tbsp olive oil 1 tbsp balsamic vinegar 1/4 cup pomegranate seeds Salt and pepper, to taste Instructions: Preheat oven to 400 F. In a large bowl, mix brussels sprouts, olive oil, balsamic vinegar, and pomegranate seeds. Season with salt and pepper, to taste. Spread the mixture onto a baking sheet lined with parchment paper. Roast for 20-25 minutes, or until brussels sprouts are crispy and slightly browned. It's that simple! Serve warm and enjoy. Thanksgiving Stuffed Cornish Hens (GF) Not looking forward to babysitting a massive turkey in the kitchen all day? Try individual-sized poultry for a change. These cute little Cornish hens are the perfect main course for a smaller Thanksgiving gathering, and always look impressive. They're stuffed with a delicious mix of kale, apple, and herbs then roasted to perfection. This dish is also gluten-free, so everyone can enjoy it. Serves: 4 Ingredients: 4 small Cornish hens (about 2 pounds each) 1/2 bunch of kale, chopped 1 cup of sliced baby Bella mushrooms 1 large Granny Smith apple, peeled and diced 1/4 cup chopped fresh parsley 1/4 cup chopped fresh sage 3 cloves garlic, minced Salt and pepper, to taste  Instructions: Preheat oven to 350 F. In a large bowl, mix the chopped kale, apple, parsley, sage, and garlic. Season with salt and pepper, to taste. Stuff the mixture into the cavity of each Cornish hen. Place the hens on a baking sheet lined with parchment paper and roast for 45-50 minutes, or until cooked through. To keep the birds moist and tender, pat the skin with butter or butter alternatives and baste with the pan juices halfway through cooking. Let the hens rest for 5-10 minutes before carving and serving. Enjoy!   Pumpkin Pie Parfait Cups (VG, GF) Why not try a lighter but equally-as-delicious spin on the classic pumpkin pie that everyone loves and knows? These healthy pumpkin pie parfaits are the perfect dessert for Thanksgiving (or any fall occasion, really). They come together in minutes and don't require condensed milk, a butter-heavy pie crust, or a ton of processed sugar. We love them with crushed store-bought gingersnaps sprinkled on top, but swap in gluten-free granola if desired. So go ahead and indulge—you deserve it!  Serves: 4-6  Ingredients: 1 can of pumpkin puree 1/2 cup whole milk (or creamy non-dairy milk, like oat or coconut) 1/4 cup maple syrup 1 tsp ground cinnamon 1/2 tsp ground ginger 1/4 tsp ground cloves Pinch of salt 1 1/2 cups GF granola or crushed gingersnaps Instructions: In a large bowl, whisk together pumpkin puree, milk, maple syrup, cinnamon, ginger, cloves, and salt until well combined. Layer the mixture with granola or gingersnaps in individual cups or jars. For example, start with a layer of the pumpkin mixture, then a layer of cookie or granola. Repeat until all the pumpkin mixture is used up. Cover and refrigerate for at least 2 hours before serving. Enjoy!  Have a Healthy Holiday If you’re health-conscious and want to support your health and well-being this fall and winter, consider taking a quality daily supplement  Our vitamins are non-GMO, vegan, sugar-free and free from the nine most common allergens. We make it EZ to get the nutrition you need with our fast-melting supplements.  And with our subscription service, you’ll never have to worry about running out of the supplements you need! Use code EZ30 at checkout to save 30% off your first subscription. And in the spirit of giving, a subscription is a great way to gift health to loved ones this season too!

Read Time: 5 minutes  We love all the tricks and treats of Halloween as much as the next person, but the REAL trick is how much sugar the average American consumes around the holiday (about 3.4 pounds, spooky!). Everything is fine in moderation, and the freedom to choose and enjoy different foods is completely up to the individual. However, eating large amounts of refined sugar on a regular basis can lead to a whole host of not-so-sweet health problems, both in the short and long term. Weight Gain One of the most immediate effects of overeating sugar is weight gain. When you consume foods high in sugar, your body must work overtime to metabolize the sugar into energy. This process uses up a lot of calories, and if you're not careful, can lead to excessive weight gain that's hard to shake. In addition, when your blood sugar spikes and then crashes, you may find yourself reaching for more sugary foods just to get your energy back up. This creates a vicious cycle that's hard to break. Skin Health Sugar can also wreak havoc on your skin. When you eat too much sugar, your body produces more insulin. Insulin is a hormone that helps regulate blood sugar levels. But when there's too much insulin in your blood, it can lead to inflammation and an increased risk for acne breakouts. So, if you're trying to clear up your skin, it's important to limit your sugar intake. In addition, sugar can cause your skin to age prematurely. Sugar molecules can attach to proteins in your body, including. This makes you more susceptible to colds and other illnesses. Diabetes Type 2 diabetes can develop over time due to lifestyle choices and is characterized by high levels of sugar in the blood. When you eat sugary foods, your body must produce more insulin to process the sugar. Over time, this can lead to insulin resistance, where your body doesn't process sugar as well as it should. If left unchecked, insulin resistance can lead to type 2 diabetes, and people with type 2 diabetes are at more of a risk for pancreatic cancer. So, if you have a family history of diabetes or are overweight, it's especially important to limit your sugar intake. It's also important to note that while some people are at more risk, anyone can develop diabetes, and it often happens because of long-term consumption of trans fats and refined sugar. Pancreatic Cancer Cancer cells thrive on sugar; they use it as their primary source of fuel. The more sugar you eat, the more fuel you give cancer cells to grow and multiply. While there's no definitive link between sugar and cancer, studies have shown that people who consume high amounts of sugar are at an increased risk for certain types of cancer, including pancreatic cancer. So it's best to err on the side of caution and limit your sugar intake. Tooth Decay and Loss Another problem that can be caused by overeating sugar is cavities. Sugar leads to cavities because it changes the pH balance in your mouth, making it more acidic. This acidic environment provides the perfect breeding ground for cavity-causing bacteria. Cavities occur when these bacteria eat away at the enamel on your teeth. Once the enamel is gone, the bacteria can start eating away at the underlying tooth structure, causing serious damage. Unfortunately, if tooth decay goes on for too long, it leads to costly and painful root canals, and even losing your teeth. Heart Disease When you eat too much sugar, your body's triglyceride levels increase. Triglycerides are a type of fat that can build up in your blood and clog your arteries. This increases your risk for heart attacks and strokes. And as mentioned, sugar is linked to obesity, type 2 diabetes, and high blood pressure—all of which can contribute to heart disease. So, if you want to protect your heart health, it's important to limit sugar intake. Conclusion From weight gain and cavities to heart disease and diabetes, there are plenty of reasons why you should limit your intake of sugary foods. Halloween is the perfect time to enjoy a little bit of candy but be sure to do so in moderation! In addition, you'd be surprised how much sugar everyday foods contain, so make sure to check nutrition labels. Your body will thank you for it! Our vitamins are non-GMO, vegan, sugar-free, and free from the nine most common allergens. We make it EZ to get the nutrition you need with our fast-melting supplements! The best part about choosing EZ Melts®? Our tablets are fast melting, EZ to take, and our flavors are loved by customers.

Read Time: 3 minutes  As we move further into the digital age, it seems like everything is done electronically. We communicate with friends and family through text and social media, get our news from online sources, and even do our work and school assignments digitally. But what about those who prefer pen and paper? Are they at a disadvantage? Research suggests that people who write things down the old-fashioned way are reaping benefits that those of us who rely on electronic communication is missing out on.  In fact, researchers display growing concerns about the way technology is negatively impacting our communication and critical thinking abilities. We're not saying the digital age is terrible (this article is online after all), but it doesn't hurt to go back to the basics sometimes. So, if you're looking for a way to unplug for a bit and boost your well-being, try picking up a notebook today. Here are just a few benefits researchers have noticed. Processing Difficult Feelings Journaling can support a better, more positive mindset, and lessen feelings of despair or upset.  For one, it can help you process difficult emotions and experiences. You can use your journal to vent about the things stressing you out, without worrying about being judged or interrupting someone else's day. This can help you feel better equipped to deal with whatever is going on in your life. Self Esteem Boost Journaling can also help boost your mood and self-esteem by allowing you to track your progress and accomplishments over time. As you flip through previous entries, you'll see just how far you've come, which can help motivate you to keep going even when things are tough. For more about setting goals and keeping them, check out our tips here. Lower Stress Hormones, Better Sleep Physical health benefits have also been linked to journaling. One study found that people who wrote about stressful experiences had lower levels of stress hormones in their bodies afterward. In addition, keeping a routine of journaling can help improve your sleep quality. Lower stress hormone levels can set your mind and body at ease, so you have trouble sleeping, try writing down your thoughts and worries before bed. This will help clear your mind and allow you to relax enough to fall asleep. Supporting Lower Chronic Pain Flare-Ups Chronic pain sufferers have also found journaling to be helpful. In one study, people with chronic pain who wrote about their experiences had less pain and lower levels of disability afterward. This could be because chronic pain flare-ups are often linked to prolonged mental stress. Since keeping a journal can lower your stress hormone levels, you may be less likely to experience a flare-up. Creative Boost Another great benefit of journaling daily is that it can help increase your creativity. If you're feeling stuck in a rut with a work project or a hobby, spending some time writing down your thoughts and ideas can help jumpstart some great ideas. And creative thinking isn't just for artists! Strengthening your creative thinking skills has been linked to improved communication skills in the workplace, and stronger relationships overall. Tips for Designing Your Journal So how do you get started? It's important to find a system that works for you. Some prefer writing by hand in a notebook, and others prefer an open page with no lines, such as a sketchbook. There's no right or wrong way to do it, so experiment until you find a method that suits you best. You might want to incorporate drawings, colors, magazine clippings, images, or even paint! The possibilities to make it unique to you are endless. Also, don't worry about writing perfectly or having deep philosophical insights—the point is simply to get your thoughts down on paper. Journaling isn't about skill or impressing anyone. Put self-doubt aside and let yourself explore. Set aside 10-15 minutes each day (or week) to write and see how it goes! Make a habit of doing it at the same time, whether first thing in the morning or the last thing before bedtime. The EZ Melts DifferenceQuality matters. Make sure you are choosing a brand that cares about what they put into their vitamin supplements as much as you care about what goes into your body. Our vitamins are non-GMO, vegan, sugar-free, and free from the nine most common allergens. We make it EZ to get the nutrition you need with our fast-melting supplements! The best part about choosing EZ Melts®? Our tablets are fast melting, EZ to take, and our flavors are loved by customers.

Read Time: 6 minutes  Self-improvement goals can be daunting. This kind of inner work requires you to be honest about what you'd like to improve and then make consistent lifestyle changes to achieve it—and we humans aren’t often great with consistency. There’s a reason for that! People give up on lasting self-improvement goals when they’re unsure about how to get from Point A to Point B. You need to know exactly how you’re getting there and how to do it, with plenty of positive reinforcement on the way. This month is National Self-Improvement Month, so we created this simple but powerful roadmap to follow so you can finally make those desired changes in your life. Write It All Down The reason why the act of writing is so significant is that you are intentionally providing a clear picture of what you want to achieve. Your brain will recognize this as meaningful, and you'll have a physical reminder to look back at. Let yourself free-write for 15 minutes about what self-improvement changes you find inspiring, challenging, and important. Why do you feel that way? What about your overall quality of life will improve when you reach this self-improvement goal? Let it flow, then get ready to build your plan. Make a Detailed Plan Set the overall self-improvement goal, then break it down into goal markers and action items. It’s easier than you think! You need to define what you want to achieve, how long it will take, and the resources you need for this process. The more detailed your plan, the better your chance of reaching it. Setting realistic, small, and measurable self-improvement goals is one of the most important steps in changing your lifestyle. For example, it's not enough to have a single, vague goal like “quit smoking”. You have to break that goal down into smaller, measurable tasks, or goal markers, so you know when you’ve achieved them. This helps you stay on track and motivated to reach the next marker. Once you've broken down what needs to be done monthly, weekly, or daily, create an action item list for each day with small tasks that will help bring about the completion of the larger goal over time. For example, write down: Goal Marker 1: In the next 14 days, I will cut out one cigarette each day, so that I am smoking 5 instead of 6 per day. Action Items for Today: Take a walk today instead of smoking my afternoon cigarette Buy hard candy to distract myself with this month Call my friend to tell them I cut back starting today and how I’m feeling about it Pick an Accountability Partner This is a great way to create an environment of accountability and responsibility. You are more likely to follow through with your goals when you know that someone else is expecting those results from you. Make sure it’s someone trustworthy who wants to see you succeed while offering positive feedback and support. Pair Your Goal with Another Action This is a great way to start and follow through with new habits. Add an action to an existing routine that will help you reach your self-improvement goal. For example, if you want to start drinking water throughout the day, then drinking water should become your first activity in the morning when you brush your teeth or stretch. It will be easier to remember and do because you are pairing it with an action you already do daily. Write Down Your Progress Take three minutes a day, whip out a notebook or your phone, and write down what you did today to reach your self-improvement goals, what changes you are grateful for, or how you’re feeling about the process. And you don’t need to be an amazing writer; that’s not the point. You are simply logging your progress so that you stay motivated to continue with your self-improvement journey when you look back. Set Up a Reward System This one is the best step: pick something you really want to do or buy, then, when you hit your final goal marker, go out and get it! Is it going to Greece for a week? A spa day with a loved one? Trying a new restaurant that’s opening up? Getting a new phone? Or having a fun evening out to celebrate your wins? Whatever it is, use that as a motivation boost, then celebrate! You can even set up mini rewards along the way for every goal marker you hit if you want extra inspiration. Be Gentle with Yourself That adage about just getting back on the horse? It’s true—and everyone can get back up after a setback. If your progress is slower than you hoped, or you get frustrated or even take a step backward, it’s okay. It’s normal. It’s completely okay to make a choice that ends up not going the way you’d hoped. Once you choose to ignore perfectionist tendencies and instead focus that energy on doing the best you can at the moment, you’ll achieve progress in the long run. That’s what really matters. The EZ Melts Difference Taking a daily vitamin supplement is a simple yet effective way to benefit your long-term goals and your quality of life in the long run. Our vitamins are non-GMO, vegan, sugar-free and free from the nine most common allergens. We make it EZ to get the nutrition you need with our fast-melting supplements.

Read Time: 7 minutes    All summer we’ve been BBQing and eating as many cold and refreshing foods as possible, but as fall approaches, we’re personally looking forward to nourishing seasonal meals. Since Labor Day is coming up, we’re sharing some of our favorite late summer recipes to celebrate, but these dishes can be easily made any day you feel like it. They’re packed with nutrition, color, and are simple but elegant — for any occasion, you may be planning with your loved ones for the rest of the year. Combine them all for a memorable dinner event! Appetizer: Eggplant and Heirloom Tomato Salad (VG, V) Looking for a salad to kick off a meal with, but want something a little more filling for your first course? Try this eggplant salad made with roasted chickpeas and heirloom tomatoes, plated on top of some mixed greens. It’s packed with color and looks impressive compared to a run-of-the-mill salad. Serves: 4-5 You’ll Need: 4 cups mixed greens, rinsed 3 cups small heirloom tomatoes, cherry tomato sized or diced if regular sized 2 medium eggplants or 3-4 Japanese eggplants 1 can of chickpeas, rinsed and drained 1 lemon 1/3 cup olive oil 1/4 cup balsamic vinegar 2 tbsp olive oil, (to grill the eggplant and bake chickpeas) 2 tsp fresh dill or parsley 1 tsp paprika salt and pepper to taste Directions: Set oven to 350 F and take out a baking sheet. Drain and rinse the chickpeas and produce. Quarter cut your lemon. In a small bowl, coat chickpeas with a drizzle of olive oil (about 1 tbsp), a pinch of salt and pepper, 1 tsp paprika, and a squeeze of lemon juice. Mix well, then pour onto a lined baking sheet. Bake chickpeas for 12 minutes while doing other prep. Slice your eggplant into thin planks. To do so, cut in half lengthwise, then continue to make long slices lengthwise. Lightly drizzle olive oil (about 1 tbsp), salt, and pepper to taste on both sides. Use a grill or a pan on medium-high heat and once heated, place the eggplant slices. Cook for approximately 1-2 minutes on each side. Charred grill lines are preferable for taste and plating. Slice your tomatoes in half and divide between serving plates. Add eggplant, roasted chickpeas, and another squeeze of lemon juice to each plate. In a separate small bowl, mix the olive oil and balsamic vinegar and drizzle on the salad. Season with salt and pepper, sprinkle on dill and/or parsley, and serve.   Side Dish: Squash and Bacon Casserole (VG optional) Squash is highly underrated. Whether you use acorn, pumpkin, or butternut, this recipe will satisfy as a side dish, or on its own! Moving away from the summer seasonals like zucchini and yellow squash, the savory-sweetness of butternut is versatile and is kicked up a notch with cheese and bacon. This dish can also be made vegetarian! Just sub out the bacon for plant-based ground sausage. Serves: 6-8 You’ll Need: 1 package of thick-cut maple bacon (or ½ lb ground plant-based sausage/pork sausage) 1 medium butternut squash, peeled, seeded, and cut into 1" pieces 1 cup fresh shredded mozzarella 1 cup shredded cheddar or jack cheese ½ cup breadcrumbs 2 cups of chopped kale (1 bunch) 2 cloves garlic, sliced or diced 2 tbsp fresh sage. minced 2 tbsp fresh thyme, minced 1 tbsp dried parsley 1 tbsp extra-virgin olive oil Salt and pepper to taste Directions: Preheat oven to 400° and coat a rectangular baking dish with nonstick baking spray. Cut the butternut squash into four pieces, then peel each piece and cut into medium cubes. Set aside. Add squash, kale, garlic, sage, and thyme with a drizzle of olive oil, and salt and pepper to taste.  Toss to combine and pour into an even layer in a pre-greased baking dish. In a skillet over medium heat, cook bacon until crisp, about 5 minutes. Cut cooked bacon into cubes (Or add crumbled sausage, precooked according to package directions, or 7 minutes for pork sausage). Sprinkle meat over the casserole top evenly. Bake casserole for about 25 minutes, checking intermittently. Top casserole with 2 cups of cheese in an even layer. In a small bowl, mix breadcrumbs, dried parsley, and 1 tbsp olive oil, then top the casserole with it. Continue to bake until breadcrumbs are golden brown, and the squash is soft, testing with a knife, 10 to 15 minutes. Serve and enjoy!   Main: One-Pan Spicy Sesame Maple Salmon with Brussels and Apples This dish has everything: healthy protein and omega-3s, savory veggies, sweetness from the seasonal apples, and salmon with a spicy zing, all on one sheet pan. Minimal mess and minimal stress. The presentation looks impressive, and you can serve on the table right from the pan. Serves: 4 You’ll Need: 1 ½ pounds of fresh (not frozen) Atlantic salmon, cut into four filets 1 tbsp toasted sesame oil 1 cup reduced-sodium soy sauce 1 cup of maple syrup 1 tbsp cayenne pepper 1 tablespoon grated fresh ginger 1 lemon 2 cups fresh Brussels sprouts, cut in halves 1 medium apple, diced 3 garlic cloves, sliced thinly 2 tsp fresh sage, minced 1 tsp rosemary, minced 1-2 tbsps. olive oil Salt and pepper to taste Sesame seeds Directions: Preheat the oven to 425 degrees F and coat a large baking sheet with spray or aluminum foil (we like foil because it makes cleaning the pan a lot easier). In a large bowl, whisk the toasted sesame oil, soy sauce, maple syrup, fresh ginger, cayenne pepper, and a squeeze from a quarter lemon. Rinse and pat salmon dry then cut into 4 even filets widthwise. Set filets, skin side up, into the large bowl with the sesame maple marinade. Cover and refrigerate for up to 24 hours, but at least 1 hour. Rinse all produce. Dice apple, half Brussels sprouts, and slice garlic cloves. Mince fresh sage and rosemary. Place Brussels sprouts and apples in a second mixing bowl, coat with olive oil, mix in the garlic and sprinkle in salt and pepper to taste. Sprinkle in sage and rosemary. Toss to coat evenly, then pour onto a baking sheet, leaving room in the middle for salmon filets. Bake veggies in the oven for 15-20 minutes, then take out. Place salmon filets in the middle of the same baking sheet, then put the salmon and veggies back in the oven until the salmon is just cooked through and slightly firm, about 10-15 minutes more. Serve and enjoy!    Dessert: No-Bake Cranberry Cheesecake-in-a-Jar If you’re tired of the same plain cranberry sauce served at every fall function, or it’s still a little too warm out on Labor Day, try these mini cranberry cheesecake jars. They’re a unique spin on the typical cranberry side dish. You can serve them in small mason jars OR make them in a pie pan…but no baking is necessary! It’s easy, relatively light, and doesn’t require the heat of a stove. What’s not to love? Serves: 10 You’ll Need: 2 cans cranberry sauce (whole cranberries) 2 cups full-fat cream cheese (blocks not whipped) 1 cup sugar 1 1/2 cups full fat sour cream or Greek yogurt 1 1/2 cups of heavy whipping cream 1/2 tsp vanilla extract 1/4 tsp salt (for graham cracker crust) 1 ½ cups finely ground graham cracker crumbs ⅓ cup white sugar 6 tablespoons unsalted butter, melted Directions: Lay out 8-10 small mason jars (4oz). Crush graham crackers into crumbs in a large mixing bowl. Add sugar, melted butter, and cinnamon to a second bowl, and blend. Add graham cracker crumbs and mix well. Press graham cracker mixture into the bottom of the jars OR a 9-inch pie pan. In a third mixing bowl, beat together the softened cream cheese bricks, sour cream or Greek yogurt, sugar substitute, vanilla extract, and a pinch of salt. Add the cold heavy whipping cream into the cheesecake mixture slowly and whip until light and fluffy, 5 minutes. Spoon the cheesecake filling into the mason jars, halfway up, on top of the graham crust. Mix the canned cranberries well, then add them to the mason jars. Chill in the fridge for at least 1 hour before serving. Enjoy!

Read Time: 4 minutes  Do you have bad habits that you'd like to break? If so, you're not alone. Many people struggle with habits they wish they could break for good, but don't know where to begin. The great news is that breaking patterns of behavior isn’t impossible. We'll cover methods, and supplements like citicoline, B6, and l-theanine – all of which can help make the process a bit less difficult. Plus, we'll also talk about EMME, a new supplement that may be able to help as well, so read on for all the details!   Identify Your Triggers The best way to stop unwanted behavioral patterns is to first identify the triggers that lead to the behavior. Once you know what causes you to engage in the bad habit, you can then begin to work on avoiding those triggers or finding alternative activities to do instead. For example, if you know that you tend to bite your nails when you're bored, make sure to keep your hands busy with something else whenever you feel yourself getting antsy. This could mean carrying around a fidget toy, playing with a stress ball, or even just keeping your hands busy by typing on your laptop or phone. If you struggle with overeating, reflect on what causes you to overeat. Do you really feel hungry, or are you indulging in an unwanted behavior because you're triggered by being bored, stressed, or angry?  If it's the latter, try to find other ways to cope with those emotions. Maybe that means creating a distraction, like going for a walk when you're feeling stressed instead of heading to the fridge.    Nutrients for Lessening Emotional Triggers Most bad habits are emotional responses triggered by a stressful feeling or negative event. In addition to developing ways to counter your habits so you can successfully break them, you can take supplements that support healthy cognitive function, physical relaxation, and lower stress levels.   Citicoline for Brain Power Citicoline supplements can be helpful for those trying to break bad habits. It's a natural nootropic that helps improve focus and concentration. Plus, it can also help to support lower stress levels and a calmer mental state. For these reasons, citicoline can be helpful in curbing bad habits that are caused by boredom or stress.  Additionally, citicoline has been shown to improve cognitive function. So not only can it help you break bad habits, but it can also help you think more clearly and make better decisions overall!   B-Vitamins (B6) for Breaking Habits B-vitamins, specifically B6, are nutrients also helpful for breaking bad habits. All B-vitamins are essential for many different bodily functions. They play a role in energy production, metabolism, and nervous system function. Several studies have shown that B vitamins can help to reduce the tension caused by stressors, which can be helpful in breaking bad habits triggered by emotions. In particular, B6 has been shown to be effective in promoting mental wellness and breaking habits that are caused by emotional responses. B6 is a vital nutrient for cognitive health and emotion regulation. It helps the body to produce serotonin, a neurotransmitter that plays a role in mood and sleep. Low levels of B6 have been linked with depression, anxiety, and irritability. B6 supplements can be helpful for people who are deficient in this vitamin. For many people, taking a B vitamin can be a helpful way to support cognitive health, especially when trying to stop unwanted behaviors.   L-Theanine for Relaxation L-theanine is an amino acid found in green tea and supplement form. It's known for its calming and relaxing properties. L-theanine can help to support healthy stress responses and lower tension levels. Studies have shown that L-theanine supplements can help to reduce stress and anxiety while supporting mental clarity. Additionally, L-theanine has been shown to improve sleep quality. This is important because poor sleep can lead to increased stress levels and make it even harder to deal with emotional triggers. L-theanine works by increasing levels of GABA, a neurotransmitter that has calming effects on the nervous system.   EMME: The All-In-One Supplement  EMME is a new supplement that was created to help with brain function and emotional responses. EMME is made with a special blend of ingredients that are designed to support healthy brain function and help to reduce unwanted behaviors. EMME contains citicoline, B-vitamins, and other nutrients that have been shown to be effective in breaking bad habits. EMME is a convenient way to get all of these nutrients in one supplement. Plus, EMME is easy to take and non-habit forming. You can take it with or without food, and you only need to take it once per day. If you're looking for a natural way to support your efforts to break bad habits, try EMME! It's a convenient way to get the nutrients you need for success. ___   Be sure to stock up on vitamin supplements for a cost-effective and easy way to help you live your best life and rid yourself of unwanted behavioral patterns.  Make sure you choose a brand that cares about what they put into their supplements as much as you care about what goes into your body! EZ Melts supplements are all zero-sugar, vegan, gluten-free, and non-GMO, so you know that you are getting effective supplements that won’t cause you harm. Join our subscription service to get 30% off your first order for a limited time.

Read Time: 3 minutes  Summer is flying by! It’s going to be fall in a month, which means it's officially going to be flu season. Are you prepared?  One of the best ways to protect yourself against the flu besides getting the flu shot is to boost your immune system with vitamins and minerals. Many different foods are rich sources of immune-boosting nutrition. We’ve compiled a list of our seven favorites.  These foods have tons of antioxidants and other nutrients that will help keep you healthy during flu season, so stock up on these superfoods and stay healthy all fall and winter. Garlic This pungent little bulb is not only great for adding flavor to your cooking, but it's also a powerful natural antibiotic, which promotes a strong immune system response.  Garlic also has antiviral properties that can support your immune system when it is fending off the flu virus. In addition, it contains compounds like allicin and sulfides, which fight viruses and bacteria. Green Tea  Green tea is rich in antioxidants, which can help protect cells from damage caused by free radicals. Green tea also has antiviral properties that may help fight the flu virus, and it’s also a great source of polyphenols, which have anti-inflammatory properties. Plus, you can’t beat a warm cup of tea on a chilly fall day. Ginger People have used ginger as a natural remedy for nausea and vomiting for centuries, but this spicy, warm root is also believed to have anti-inflammatory properties that can help reduce flu symptoms. Turmeric Turmeric is a beautiful golden-colored spice that is known for its anti-inflammatory properties. It can also help boost the immune system and fight off infection. Try using it in soup or a golden milk latte, and you’ll never want to be without this sunshine-colored spice again! Spinach  Spinach is an excellent source of vitamins A and C, essential for a robust immune system. Vitamin A helps to protect against infection, while vitamin C is a powerful antioxidant that boosts immunity. Vitamin C also enhances your body’s absorption of iron. Oranges  Oranges are rich in vitamin C, essential for a powerful immune system. Vitamin C helps to protect cells from damage and aids in producing white blood cells, which are key in fighting infections and boosting your immune system due to its natural antibiotic properties. In addition, vitamin C can help reduce the severity of cold symptoms while you are sick. Yogurt Yogurt contains beneficial probiotic bacteria that help support the immune system. Probiotics are also helpful in maintaining a healthy digestive system, which is essential for overall health. In addition, yogurt is a fantastic source of calcium— known to activate your immune system’s cells. __ So, there you have it – our list of the best foods to boost your immunity during flu season! Be sure to stock up on these superfoods and go one step further with a cost-effective, easy daily routine—we’re talking about vitamin supplements. Make sure you choose a brand that cares about what they put into their supplements as much as you care about what goes into your body! EZ Melts supplements are all zero-sugar, vegan, gluten-free, and non-GMO, so you know that you are getting effective supplements that won’t cause you harm. Try our Essential Immune Bundle, and join our subscription service to get 30% off your first order for a limited time.

Read Time: 4 minutes   Break out the picnic blankets and sunscreen—you can enjoy the great outdoors and do something great for your body, effortlessly. We’re talking about vitamin D, and it’s essential for more than its reputation for supporting bone health.  When you spend time in the sun, your skin produces vitamin D when UVB rays interact with a protein in your body called 7-DHC.  However, protecting your skin from too much sun exposure is just as important as naturally producing vitamin D. So how do you have fun in the sun without upping your risk of skin conditions like cancer?  Read on for warning signs of D deficiency and tips to stay safe out there this summer. Vitamin D Deficiency Time in the sun can stimulate vitamin D production. Still, it's easy to develop a deficiency if you don't get enough sun, have pre-existing conditions, or have an unbalanced diet.  If you find yourself working long office hours or not spending a lot of time outside, it is easy to develop a deficiency. Other factors that increase the likelihood of a vitamin D deficiency include:  Celiac's disease chronic kidney/liver disease taking some long-term heartburn medication being elderly darker skin Vitamin D deficiency is linked to: muscle weakness slow wound healing mood swings fatigue not related to other conditions bone and back pain becoming ill often hair loss bone loss increased risk of fractures, falls, and osteoporosis How Much Vitamin D Do You Need? Currently, the NIH recommends that adult women get around 600 IU or 15 mcg of vitamin D per day, and for adult men, about 600 IU or 15 mcg, but it may vary according to your needs.   There are dietary sources of vitamin D — but they're somewhat limited, especially if you have a vegan or vegetarian diet.  Be mindful of what you’re getting from your food and how much time you spend in the sun. It’s summer now, but in the winter months, especially if you live in a colder climate, it can be more difficult to get outdoors.  If you find that you are not getting enough vitamin D through lifestyle and diet, supplements can be an easy and safe way to fill the gap.  How Much Sunlight Do You Need for Vitamin D? Diet and supplements aside…how much sun are we talking about here? For most people, safe sun exposure is key, and research studies say you really only need about 9-25 minutes, in the sun per day depending on your skin tone to produce some vitamin D.  There needs to be more research conducted on this for people with darker skin tones, but the message here is you don’t need to spend hours and hours per day sitting in the sunlight.  With that in mind, here are some tips on how to stay safe while you soak in some rays. Staying Safe In the Sun Pick the Right Time to Bask In the Sun The sun’s UVB rays are at their strongest midday, so if you can get out around lunchtime, even if you work in an office, a few minutes will make a difference. Think less time, and more potency when spending time in the sun. Expose More Skin  Wearing light clothing that exposes more skin to the sunlight is the best way to quickly produce vitamin D. Try a tank top and shorts to maximize the benefits, but only do so for short periods of time.  Wearing Sunscreen is Still Important Your health is crucial, so balancing out sun exposure with preventative measures can still allow for your body to make vitamin D while still protecting you against skin damage. Yep, that means wearing sunscreen is still crucial. In fact, studies show that routinely using at least SPF 15 reduces the likelihood of developing carcinoma by 40 percent, AND does not stop vitamin D production. So slather on some sunscreen this summer, grab your shades and a water bottle, and make it a goal to enjoy the sun every day for at least a few minutes—your body will thank you. The EZ Melts Difference While you may be able to find supplements elsewhere, it’s finding quality products made to digest effectively and safely that matters. Make sure you are choosing a brand that cares about what they put into their supplements as much as you care about what goes into your body.  EZ Melts supplements are all zero-sugar, vegan, gluten-free, and non-GMO, so you know that you are buying the best. Thank you for being a part of the EZ Melts community!

Read Time: 3 minutes Nutrition is one of the biggest influencing factors on our health and wellbeing, so it’s probably why people are always trying to modify their diets to meet their wellness goals. Living gluten-free is becoming increasingly popular in mainstream culture, with celebrities and health influencers alike touting its many benefits. However, a gluten-free diet for people with certain health conditions like Celiac’s Disease is not a choice; it’s mandatory.  It’s hard to know fact from fiction surrounding gluten with so much information circulating out there, so let’s break down some common gluten-free facts and myths. Gluten-Free Diet Myths and Facts Gluten is Bad. Myth. Gluten isn’t bad or good. It’s simply a protein found in wheat, barley, and rye grains. Our bodies don’t have the enzymes needed to metabolize the proteins in gluten completely.  But good news: our immune system can help with that, and unprocessed gluten ends up in the small intestines on its way out. You Can Lose A Lot of Weight By Going Gluten-Free. Myth. There is such a wide spectrum of nutrient-dense and nutrient-void foods that it’s possible to lose OR gain weight if you go gluten-free, depending on pre-existing medical conditions and/or food choices. Many gluten-free foods are higher in fat and carbs while being low in fiber and whole grains, and the latter are needed for metabolism and digestion.  A Gluten Allergy Is the Same as a Gluten Sensitivity. Myth. There is actually no such thing as a gluten allergy. A gluten sensitivity, or gluten intolerance, is a non-celiac gluten sensitivity (NCGS).  With NCGS you may feel sick or bloated. Someone with Celiac’s who eats gluten can negatively impact their health in the long run. If You Suffer From a Wheat Allergy You Must Follow a Gluten-Free Diet. Myth. A wheat allergy doesn’t equal a gluten allergy as well. Gluten is a protein found in wheat. Gluten-free foods are often made with wheat, and some foods that are labeled wheat-free contain gluten. If you have either a wheat allergy or gluten sensitivity, make sure you learn how to read the label.  If You’re Allergic to Wheat and Eat It, It Can Result in a Severe Reaction. Fact. Consuming gluten won’t cause an immediate life-threatening reaction in people with gluten intolerance or Celiac’s. However, eating wheat with a wheat allergy CAN definitely result in a severe reaction, as any food allergy can do.  Gluten is Only Found in Wheat. Myth. People think that gluten is only found in wheat, but it is a binding protein found in rye and barley as well.  A Gluten-Free Diet Can Help With Diabetes Management. Fact/Myth. The jury is out on this one. Foods with heavy carbohydrates create a glucose imbalance in people with diabetes.  Avoiding gluten doesn’t necessarily help manage diabetes. While gluten is found in products with carbohydrates, gluten itself does not affect blood glucose levels. For example, there are sauces, cooking ingredients, soups, and other sources low on carbs that contain gluten.  Other studies suggest that there could be a link between diabetes and a diet high in gluten. It’s always best to consult a medical professional before starting a new diet, especially when you have pre-existing health conditions. Gluten-Free Supplements EZ Melts supplements fit your diet and lifestyle, regardless of whether you eat gluten or not. Our vitamins are gluten-free, non-GMO, vegan, sugar-free, and free from the nine most common allergens. We make it EZ to get the nutrition you need with our fast-melting supplements! 

Read Time: 4 minutes Memorial Day weekend is coming up fast, which means summer is almost here. Fond memories of potlucks at parties with friends and family might come to mind. The sizzle of the grill, the sunshine warming your shoulders, and more daylight hours to spend with loved ones.  However, heading to a Memorial Day party might have you feeling left out if you’re a vegan or vegetarian. Often red meats, heavy side dishes like coleslaw and potato salad, and dairy-heavy desserts win at spring and summer get-togethers. If you’re lucky, there will be options for you, but if you don’t want to leave it to chance, here are three amazing recipes to make a full-course vegan meal to bring with you. Even people who are carnivores won’t be able to resist trying these tempting dishes! Vegan S’mores Bars Cue campfires and childhood. These s’mores bars take this traditional treat up a notch, not to mention they are free of animal products!  You’ll Need: Graham Cracker Layer ½ cup vegan butter, melted 1 tsp vanilla extract 1.5 cups all-purpose flour 1 cup  brown sugar 2 tbsp plant-based milk 3/4 cup graham cracker crumbles 1 tsp baking powder ½ tsp ground cinnamon ½ tsp salt Chocolate and Marshmallow ⅓ cup graham cracker crumbs 1 cup vegan chocolate chips 1.5 cups vegan mini marshmallows Directions Set oven to 375 degrees F. Line a square baking dish with parchment paper. Add vegan butter to a large microwave-safe bowl. Microwave for 15-30 seconds to melt. Add light brown sugar, plant-based milk, and vanilla extract. Whisk. Mix dry ingredients: Combine flour, baking powder, cinnamon, graham cracker crumbs, and salt. Whisk together. Combine wet and dry ingredients, and mix. Smooth out the dough in the baking pan. Top with chocolate chips, marshmallows, and graham cracker crumbs. Bake for 25-30 minutes. After, remove it from the oven. Once cooled, slice GENTLY into even bars. Enjoy! Vegan Potato Salad Vegan alternatives are popping up everywhere——traditional side dishes included! Try this creamy, delicious potato salad and enjoy. Everyone loves a classic. You’ll Need: 4 pounds white or gold potatoes, peeled and chopped into small cubes 1 cup vegan mayo 3 stalks of celery, diced 3 green onions, chopped 1-2 tbsp chopped dill 1 cup sweet pickle relish 2 tablespoons yellow mustard 1 tablespoon apple cider vinegar or white wine vinegar 2 teaspoons celery seeds salt + pepper, to taste Instructions: Add the chopped potatoes to a large pot and cover them with water. Bring to a boil and cook for 10-15 minutes, until the potatoes are tender when pierced. Drain the potatoes in a colander. Whisk together the vegan mayo, pickle relish, yellow mustard, apple cider vinegar, celery seeds Place potatoes in a large bowl while still warm. Add the chopped celery, green onions, dill, tofu, and dressing to the potatoes, and stir gently to mix until coated. Add salt + pepper to taste. Place bowl in the refrigerator for at least 2-3 hours before serving. Enjoy!   Vegetable & Tofu Skewers Grilled skewers are one of the best summer treats, and this recipe is flexible, meaning you can really add any marinade, dipping sauce, or seasoning you like. Try a teriyaki spin, lemon garlic marinade, or smoky spices. You’ll Need: 1-2 packages firm or extra-firm tofu 1 zucchini, chopped 1-inch thick 1 summer squash, chopped 1-inch thick 2 cups of large mushrooms 1 bell pepper (color your choice), chopped 1 sweet onion, or purple onion, big chopped pieces 1 cup of any dressing you like (see our suggestions above) Salt and pepper, to taste Instructions: Slice your tofu into large cubes. Combine tofu and veggies in a shallow bowl or plastic bag. Cover with dressing and allow to marinate for an hour, up to 12 hours. Stick tofu and veggies on pre-soaked skewers and season with salt and pepper (or any spices you like). Carefully place on heated, greased grill for 5 to 6 minutes, turning once, until veggies are cooked and tofu is lightly browned. Want More? Looking for more ways to complement a healthy, vitamin-rich diet? Check out our sugar-free, non-GMO, vegan, keto-friendly, and gluten-free supplements today. We make it EZ to get your daily nutrition. Thank you for being a part of the EZ Melts community.

Read Time: 3 minutes You don’t have to be an influencer or a young adult to reap the benefits of regular physical activity. Regardless of whether you have exercised your entire life or are just starting, it’s never too late to begin. There are long-term and immediate health benefits to exercising, and as we said last week, going to the gym is not required. Especially as we age, our bodies change, but physical activity is still necessary. According to the Physical Activity Guidelines for Americans, physically active older adults are less likely to fall and are less likely to be injured. Also, seniors who consistently move their bodies can preserve physical ability and mobility for longer. It’s recommended for everyone to get in at least 150 minutes of moderate exercise per week, but if a senior’s health conditions limit physical activity, it’s still important to get whatever safe movement in that they can.  Not sure where to begin? Always check in with a medical professional when trying any new routine or exercise to make sure it’s safe. Here are some tips for senior people: Anaerobic and aerobic exercise are equally important, so try to incorporate both, such as walking with light weights Balance training is recommended and can be learned through yoga or Pilates Check local events to find exercise classes exclusively for senior citizens Try activities at home, like dancing with a partner, gardening, or bicycling around your neighborhood Adopting a dog is a great way to gain companionship and motivation to walk outside Stretch before and after every exercise—it helps improve flexibility and range, which is important for preventing injury, especially as we age If you need a low-impact workout, try a local water aerobics class. Swimming is a great way to work out and keep friction and weight off your joints.  If you find it difficult to motivate yourself or if a health condition prevents you from strenuous activity, a little exercise is better than none. Try swapping out a half-hour of sitting during the day for doing light chores or listening to a podcast as you walk around the house. You can organize a group of people your age and fitness level by checking around the neighborhood or at community centers. Exercise can be more fun with others. Find a senior fitness specialist by asking your doctor or calling your insurance to find people who can help guide you through these life changes. Remember: sit less, move more! For more information on how you can adopt a more active lifestyle in your senior years, read through Physical Activity Guidelines for Americans by clicking here. A Vitamin Boost to Your Fitness Routine Routine physical activity is essential for immunity, bone health, sleep quality, mental wellness, and metabolism, among others.  To maximize your body’s ability to repair muscle tissue after working out and increase your energy levels, consider iron and vitamin B supplements. Iron and B-complex help oxygen transport to your muscles, strengthen your bones and rev your metabolism. Check-in with your doctor before trying any new supplements.  Our vitamins are non-GMO, vegan, sugar-free and free from the nine most common allergens. We make it EZ to get the nutrition you need with our fast-melting supplements!

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