EZ Melts Health Blog

Reading Time: 3 minutes Fall is officially in full swing! With the change of seasons also comes the dreaded cold and flu season. Do you have your immunity protection plan in place? That’s a fancy way of asking, have you thought about how to support your immune system? A strong immune system can help protect you from viruses, bacteria, and other harmful pathogens. In this blog post, we will discuss immune support essentials that you should incorporate into your diet and routine this fall season. Vitamin C This powerful vitamin supports your immune system by stimulating the production and function of white blood cells. Vitamin C ensures that your white blood cells function efficiently, and your body can mount a rapid and effective response to infections. With just one medium-sized orange, you can get more than 70% of your daily recommended amount of vitamin C. Other sources of vitamin C include bell peppers, strawberries, and broccoli. Adding a glass of orange juice or a few slices of lemon to your water can also give you a refreshing vitamin C boost. Vitamin D Fall means less sun exposure, which can lead to vitamin D deficiency. Vitamin D is essential for protecting our innate and adaptive immune responses. Getting enough sunlight, increasing your intake of fortified foods such as milk, cereal, taking supplements, and eating vitamin D-rich foods like fatty fish, egg yolks, and mushrooms can all help increase vitamin D levels and support your immune system. Zinc  This essential mineral is a vital component of our immune system. It helps to activate enzymes necessary for healthy immune function.  Zinc deficiency can lead to an increased risk of infections. This essential mineral is a vital component of our immune system. It helps to activate enzymes necessary for healthy immune function and is important for wound healing. Zinc helps the immune system to fight viruses and bacteria, reduces inflammation, and supports the growth of new cells.  Probiotics About 70% of our immune system resides in our gut. Probiotics, or good bacteria, help to keep our gut healthy and, in turn, strengthen our overall immunity. You can find probiotics in fermented foods like kefir, yogurt, sauerkraut, and kimchi. Look for the term "live and active cultures" on food labels. There are also many supplement options available to ensure your taking care of your gut. Sleep While not a vitamin or mineral, sleep is essential for your immune system function. Adequate rest helps our body to replenish and produce vital immune cells.  Getting enough sleep can improve your body's immune function and reduce the risk of sickness. Experts recommend getting at least 7-9 hours of restful sleep each night for optimal health. If you have trouble winding down at night or struggle to stay asleep, consider taking supplements for sleep support.   Conclusion This fall, make sure that you take care of your immune system by incorporating a variety of immune system essentials into your diet and routine. Vitamin C, D, and zinc are crucial for a strong immune system. Probiotics and sleep are non-dietary ways to strengthen your immunity. Make sure to speak with your healthcare provider before starting any supplements.  Getting the flu shot and practicing proper hygiene are also great ways to support your body’s immunity to illness and infection. Most importantly, stay healthy, rest, and enjoy the beautiful, crisp fall season!

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

Reading Time: 3 minutes Adaptogens have been around for a long time, but they've been creating a lot of buzz in the world of health and wellness—and for good reason. Adaptogens are a type of natural plant-based compounds found in certain herbs and roots. These plant-based compounds are believed to support the body in facing certain physical and mental demands. Examples of herbs that contain adaptogen compounds include rhodiola rosea (golden root), ginseng (Asian or American), holy basil (tulsi), maca root, reishi mushroom extract, chaga mushroom extract, cordyceps, and ashwagandha. Ashwagandha is one of the more well-known adaptogens, but let’s look at the history of adaptogens and where to find them first. What is an Adaptogen? Adaptogens are a family of nontoxic herbal plants that have been popping up as powders, beverages, and supplements everywhere. You can also find them in smoothie bars and in consumable fitness products to support positive health benefits.  While adaptogens have had a monumental uptick in popularity and may seem like a recent addition to the wellness world, they actually have been around for thousands of years. This family of herbs and roots has long been used in traditional Ayurvedic herbal remedies and traditional Chinese medicine for over a thousand years, but the term “adaptogens” is recent; it was coined by scientists in the 1940s. Adaptogens have since been studied for their possible health benefits— ashwagandha being one of the most popular. Let’s take a look at what it’s being studied for. What is Ashwagandha? Ashwagandha is an ancient Ayurvedic herb that has been used for centuries in India as a health tonic that was believed to have many benefits. It was historically used for a variety of purposes, from calming the body and mind to helping improve cognitive function.* The history of Ashwagandha is dated back to the period of 6th century BC in India. It is known by many names such as “Indian Ginseng”, “Winter Cherry”, and Amukkara in Indian medicine systems such as Ayurveda. A health benefit of Ashwagandha could include helping you to feel calmer during times of stress by promoting healthy levels of cortisol, which is the hormone responsible for creating a “fight or flight” response in reaction to environmental stressors.*  This is why this herb may promote a calming effect on the nervous system and is believed to be beneficial for people who often feel overwhelmed.* Ashwagandha can also support restful sleep at night, allowing your body the opportunity to recharge for the following day. Adding ashwagandha to your daily routine is a great way to support both a less reactive stress response and restorative rest.* What is KSM-66 Ashwagandha® Extract?  There are multiple types of Ashwagandha extracts, including Sensoril and KSM-66 Ashwagandha®. While the Sensoril form is taken from the leaves and roots, KSM-66 Ashwagandha is extracted solely from the roots, where many of the plant’s benefits are believed to come from. KSM-66 Ashwagandha® has the most rigorous set of clinical trials out of the extracts taken from this plant. When Should I Take Ashwagandha?  Ashwagandha and KSM-66 Ashwagandha® can be beneficial adaptogen supplements that are a valuable addition to your healthcare routine. By taking ashwagandha, you may be able to promote better sleep quality and a more even-keel stress response.*The best time to take ashwagandha depends on the reason for taking it. While taking ashwagandha is fine any time of day, generally, it is recommended to take ashwagandha in the morning or early afternoon. This allows you to experience its potential benefits throughout the day.It can lead to mild digestive discomfort if not taken with food, so if you’re sensitive to stomach issues, keep that in mind. If taking it in the morning, take it with your other daily supplements at breakfast. However, if you’re using ashwagandha to promote better sleep quality, then it may be more beneficial to take it closer to bedtime.Ashwagandha should always be taken under the supervision of a qualified healthcare practitioner as there are potential side effects and interactions with other medications. Consult with your healthcare provider before taking ashwagandha if you’re pregnant, breastfeeding, or taking any prescription medications. They can help you determine the right dosage for your unique needs, as well as let you know of any potential side effects or interactions you should be aware of.

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

Reading Time: 3 minutes How’s your heart doing? Heart health is a critical aspect of overall well-being, but unfortunately, many diseases and conditions can have a negative effect on the heart, such as high cholesterol, hypertension, diabetes, or coronary artery disease. Heart issues can lead to an array of complications and long-term health concerns, including stroke, dementia, and diabetes. However, there are some easy ways that you can take to support your heart health and live your best life without changing your entire lifestyle.  Swap 20 Minutes of Social Media for Movement Come on—we all do it. How many hours are you wracking up on your phone each day?  We love videos of cats doing cute things as much as the next person, but a sedentary lifestyle that's common with extended periods of sitting and scrolling on social media can lead to poor heart health. And even if you're checking your phone for five minutes here and there, take that time aside and put it towards moving your body. Regular physical activity supports good cardiovascular health, so rather than spending 20 minutes on your phone or laptop, take a walk around the block or do some stretches in your living room. The cat videos will be there when you get back. Reduce Sodium and Add Flavor High-sodium diets are linked to an increase in blood pressure, which puts additional strain on the heart. And unfortunately, the American diet is on average high in sodium. Make an effort to reduce your salt intake by avoiding processed foods and adding sauces and seasonings. Try not to put salt on the dinner table before eating so you aren't tempted to add more. Reducing the takeout and going out to eat can help too, as dishes at restaurants are largely unregulated in terms of ingredients and you can't be sure how much is in your order. Food prepping for the week can make it less tempting to go out.  If you like to cook, discover new spices and flavors that you can add to a dish while cutting back the sodium. Where you would normally add a bunch of salt to a recipe, cut down the amount you use. Instead, use fresh herbs and spices like garlic and turmeric to add flavor to your dishes. Swap In Plant-Based Once a Day Ditching animal-based proteins (like beef, pork, and eggs) for plant-based alternatives like beans, legumes, or tofu can help improve heart health too. That's because plant-based foods are lower in saturated fat and cholesterol than animal proteins. Saturated fat and cholesterol are bad for heart health, as they can increase your LDL cholesterol levels and clog up your arteries. Swapping in plant-based proteins once a day is an easy way to support your heart health. Try adding chickpeas to a salad instead of chicken, or using plant-based crumbles instead of beef on Taco Night.  And again, just like with fruits and veggies, it doesn't have to be an all-or-nothing thing—start by swapping out one meal item a day for something plant-based and go from there. There are so many options now! If you're an absolute carnivore and the switch feels too hard, try starting out with cutting red meat and swapping it for fish or chicken a couple of times a week, which are meat options lower in cholesterol and saturated fat. If you're struggling with ideas of what to make for dinner, try looking up some recipes online that focus on using mainly plant ingredients. We have some recipes here in our blog. Supplements for Heart Health  Even if you are eating a balanced diet, taking additional supplements is a good idea to consider with your medical professional. It's quick, easy to do, and relatively cost-effective.  There are several supplements that can support heart health in the long run: Resveratrol, a compound found in red wine and other foods, supports a lower risk of heart disease CoQ10 is an antioxidant that supports energy production & healthy cell function, including red blood cells Magnesium promotes lower, more regulated blood pressure levels Calcium promotes strong & healthy bones while also supporting your heart Conclusion Your heart health is important and there are many steps you can take to support it that don't feel like an overhaul of your entire lifestyle. No matter what changes you make—big or small—think of it as an investment in yourself. It's never too late to start taking care of yourself. Aim for a balanced diet, more movement and less tech, getting plenty of fruits & veggies, switching to plant-based meals once in a while, and talking to your doctor about supplements. Remember, small changes add up over time and your heart will thank you for taking the necessary steps to protect it.

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

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

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

Reading Time: 3 minutes Do you find yourself tossing and turning at night, unable to fall asleep? Or perhaps you're someone who succumbs to the allure of Netflix until the early hours of the morning?  In either case, it's worth taking a step back and asking yourself, “Do I have a structured sleep schedule?”  While it might sound boring, sticking to a consistent sleep routine can do wonders for your overall health and well-being. So today, we're diving into the importance of having a structured sleep schedule and sharing a few tips for developing healthy sleep habits. Why is a Sleep Schedule Important? First things first, why exactly is a structured sleep schedule so important? Our bodies love routine - it's how we stay regulated and in balance. Similarly, our sleep needs to be consistent if we want to benefit from the restorative effects of deep sleep cycles. When we sleep, our brains perform important maintenance work, clearing out toxins and repairing cells. For this to happen, we need to give our bodies the opportunity to enter these deep sleep phases.  Unfortunately, constantly changing our sleep schedules can disrupt these cycles, leaving us feeling groggy and unrefreshed even after a full night's sleep. In addition to the neurobiological benefits of a consistent sleep schedule, having a structured sleep routine can make falling asleep easier in the first place. When we follow a regular bedtime routine, our bodies start to associate these actions with sleep, signaling that it's time to wind down for the night. This can make it easier to fall asleep quickly and without too much trouble. So, what are some tips for developing healthy sleep habits?  Tip 1: Count the Hours First, determine how much sleep you need each night and try to stick to that window as closely as possible. For most adults, 7-9 hours per night is optimal.  Additionally, try to keep a consistent schedule - go to bed and wake up at the same time every day, even on weekends. This can help regulate your body's circadian rhythm, helping you feel more alert in the morning and more tired at night. Tip 2: Less Screen Time When it comes to winding down before bed, eliminate any screens for at least an hour before sleep - the blue light emitted by devices can disrupt the production of sleep-regulating hormones.  Instead, try reading a book, taking a warm bath, or sipping on some caffeine-free tea. Calming your mind and relaxing your body can help speed up the time it takes you to drift off. Tip 3: Taking Sleep Support Supplements Using a quality sleep support supplement can make all the difference in the world—but two? Yep, you heard right! L-Theanine and Melatonin together are even better, as they support you around the clock and can amplify each other's effects.  L-Theanine is an amino acid known for supporting emotional balance*. And we all know, if you’re cool, calm, and collected, you’re more likely to be relaxed at bedtime.  In addition, studies have also shown that L-Theanine supports concentration and focus during the day*.  Melatonin is naturally produced in the body and its job is to regulate regular sleep/wake cycles so you can wake up feeling rested and refreshed every day. However, our bodies release less of this sleep hormone if we’re stressed. Combined with the amount of time we spend in front of screens or stay up late some nights, it can throw off our circadian rhythm. Taking a melatonin supplement can support your body in unwinding and knowing it’s time to count sheep. Our suggestion? Take L-Theanine during the day to support a calm, focused state, then take melatonin at night 30 minutes before bed to promote better rest. Taking both will promote an easier transition into Dreamland and a brighter morning. Better Sleep with EZ Melts By developing a structured sleep schedule and sticking to healthy sleep habits, you can optimize your body's natural sleep-wake cycle, making it easier to fall asleep, stay asleep, and wake up feeling refreshed. Incorporate some of these tips into your nightly routine and see how they enhance your sleep experience.  We make it easy to try L-Theanine and Melatonin with our Essential Sleep Bundle, which brings you savings of 10% off retail price. Our supplements 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 delicious supplements. Sweet dreams!

Reading Time: 3 minutes Getting older is something we all think about, but too often we don’t take the time to plan for it.  Mobility work is an important component of staying active and healthy as you age. It helps reduce the risk of injury, pain, and chronic conditions like arthritis.  As we age, our muscles and joints tend to lose their flexibility, strength, and range of motion. This can lead to stiffness, pain, and limited mobility, which can further reduce our quality of life.  However, with the right exercises and supplements, seniors can promote proper muscle and joint function and keep their bodies active. In this blog post, we share the importance of mobility work for seniors, what happens to our bodies as we get older, and three exercises that anyone can do to maintain their mobility.  What Does Mobility Mean?  What is mobility, and what happens as we get older? Mobility refers to the ability to move your body freely and easily, through a full range of motion.  As we age, our mobility tends to decrease due to various factors like a decrease in muscle and bone mass, increased stiffness, and pain. Without mobility work, this can further lead to an increased risk of falls, fractures, and injuries. Mobility work is functional fitness and combines stretching, strengthening, and functional exercises that improve flexibility, balance, and posture, which is essential for seniors to maintain their independence and quality of life. Three Key Exercises for Supporting Mobility 1. Hamstring Stretch Stand straight and step your right foot forward, keeping your heel on the floor, and your toes pointing up.  Then, bend your left knee and try to touch your toes with your fingers while keeping your back straight.  Hold for 30 seconds and repeat on the other side.  This exercise can help loosen up your hamstrings, reduce stiffness, and improve your range of motion. 2. Chair Squat Sit in a chair with your feet hip-width apart, and your arms extended in front of you.  Stand up slowly, squeezing your glutes and thighs, and keeping your weight in your heels.  Then, sit back down, keeping your knees behind your toes and your back straight. Repeat 10-15 times, and make sure to breathe deeply and keep a steady pace.  This exercise can help strengthen your legs, improve your balance, and reduce the risk of falls. 3. Wall Push-Up Stand facing a wall, with your feet shoulder-width apart, and your hands on the wall at chest height.  Then, bend your elbows and lean forward until your chest touches the wall.  Push yourself back up to the starting position, exhaling through your mouth. Repeat 10-15 times, and make sure to keep your shoulders down and your core engaged.  This exercise can help strengthen your chest, arms, and upper back, which is essential for everyday activities like opening doors, carrying bags, and reaching for objects. Supplements for Mobility Support  Always consult a medical professional before starting any new exercise routine. And to get the most out of your mobility work, consider taking bone and joint supplements.  Our top picks are D3+K2, Calcium & Magnesium, D3, and SAM-e. When combined with mobility work, bone, and joint supplements can help seniors stay active, healthy, and independent for years to come. Incorporating bone and joint supplements into your routine can help support joint, bone, and even teeth health. By doing all these things, seniors can maintain their active lifestyles, enjoy their golden years, and continue to do the things they love. Better Sleep with EZ Melts Adding bone and joint supplements to your daily routine can support your mobility, and an active lifestyle, so you can enjoy your golden years, and continue to do the things you love. Customize your routine with bone and joint supplements according to your needs, and try our Essential Bone Bundle. Our supplements are non-GMO, vegan, sugar-free, and free from the nine most common allergens. 

Reading Time: 3 minutes Summer is a time when most people try to look and feel their best because we’re typically outdoors enjoying the warmer weather and all the fun activities that come along with it.  However, with the warm weather and scorching sun, it's important to take care of your body. One way to do that is to make sure you have the right vitamins in your diet.  Whether you're spending your days lounging by the pool or going on a tropical adventure, these 5 must-have vitamins will keep you looking and feeling your best. Let's take a closer look and see how these nutrients can benefit you this summer. Vitamin A  Vitamin A is an essential nutrient that promotes healthy skin, nail, and hair growth. This vitamin is linked to skin health because it promotes collagen production. Collagen is an important component of skin tissue and helps keep our skin looking vibrant and youthful.  Vitamin A is connected to eye health and cornea protection, and when you’re out in intense summer sunlight all day, it’s best to take precautions to take care of your vision.  In addition, vitamin A also supports a healthy, active immune system, which is important during the summer months when believe it or not, we tend to be more exposed to certain germs.  Vitamin C Vitamin C is best known for supporting the immune system but it's also essential for healthy skin, especially during the summer when we're more prone to sunburns and other skin damage.  Studies show that this powerful antioxidant can support reduced inflammation states in your skin, and we all know how the skin needs extra TLC from the damaging effects of summer UV rays.  You can get your daily dose of vitamin C from fruits and veggies like oranges, strawberries, and bell peppers, but also vitamin supplements just to be sure you’re getting the right amount.  Vitamin D3 Vitamin D3 is commonly referred to as the "sunshine vitamin" because our skin makes it when exposed to sunlight and it’s essential for maintaining strong bones and teeth. Spending time outdoors and getting plenty of sunlight is the best way to get your daily dose of vitamin D3, but you can also take supplements if you're not getting enough sunshine or need to stay out of the sun.  This vitamin is especially important during the summer months when we spend more time in the sun, but studies show that around 42% of people in the United States are vitamin D deficient, so it’s worth considering a supplement year-round. Biotin Biotin is often referred to as the "beauty vitamin" because it supports healthy hair, skin, and nails. This nutrient is essential for the production of keratin, which is the protein that makes up our hair, skin, and nails.  Biotin deficiency can lead to brittle nails, hair loss, and dry skin. You can get your daily dose of biotin from foods like eggs, nuts, and fish, and by taking a quality supplement.  Multivitamin with Iron Summer is a time when we tend to be more active, which means our bodies need more nutrients to keep up with the demands. A multivitamin with iron is a great way to ensure you're getting all the necessary vitamins and minerals your body needs.  The addition of iron is especially important for women, who are often iron deficient. Iron is essential for healthy blood flow and energy levels, so it's important to make sure you're getting enough. A good multivitamin with iron can help you feel your best this summer. Your Summer Vacation with EZ Melts With these 5 must-have vitamins, you can make sure you're giving your body everything it needs to thrive this summer. Whether you're spending your days lounging by the pool or exploring new destinations, it's important to prioritize your health.  Our supplements 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.

Reading Time: 4 minutes Getting started with an exercise routine can be overwhelming and intimidating, especially if you're a beginner. Where do you start? What kind of exercises should you do? How do you stay motivated? If these questions have been running through your head, don't worry!  In this blog post, we will provide you with the best fitness tips for beginners so that you can get on track to achieving your fitness goals. Read on to learn how to get started with your own fitness routine.  Set Realistic Goals When setting fitness goals, it’s important to set realistic and achievable goals. Unrealistic goals can lead to disappointment, frustration, and a loss of motivation. Setting realistic goals helps you stay on track and makes it more likely that you will reach your goals. Start with small, achievable goals. It’s easy to get overwhelmed when you’re starting out. Start small and focus on short-term goals. For example, if you want to lose weight, start by setting a goal of losing 1 or 2 pounds per week instead of aiming for a larger goal of 10 pounds in a month. Make sure your goals are specific and measurable so you can see how far you've come, and break down your big goal into smaller, attainable goals that will add up over time.  Find an Activity You Enjoy Exercise can be fun, and if you pick something you look forward to doing, it can help keep you motivated to stick with your fitness program.  There are so many options for physical activities, so take some time to think about what appeals to you. It could be a high-energy activity like running or aerobics classes, or something low-impact like yoga or swimming.  Maybe you would prefer team sports like basketball or volleyball. Or perhaps you would enjoy something less structured like biking or hiking. Whatever activity you choose, make sure it fits in with your lifestyle and your personal preferences. Schedule Your Workouts If you're a beginner, it can be hard to find the motivation and energy to get started on your fitness journey. One way to stay motivated is by scheduling your workouts in advance.  When you plan ahead and write down when you'll be exercising, it can help to keep you accountable and motivated to get it done.  Also, packing what you'll need ahead of time can help to reduce any overwhelm or anxiety you may have about getting started. This can include packing the proper clothing, water bottle, gym bag, etc., that you'll need for your workout.  By planning ahead, you will have a better idea of what you'll need and can reduce any anxiety that may prevent you from committing to your workouts. Mix Things Up Variety is key to staying motivated and getting the most out of your fitness routine. Doing the same exercises over and over again can lead to boredom, so try to incorporate different activities into your workout routine.  Consider joining a group exercise class or trying a new sport. If you prefer to work out on your own, switch up your exercises, such as alternating between running and swimming or cycling and weight lifting.  Mixing up your workouts helps to keep your body challenged and prevents plateaus in progress. Additionally, it can help keep you from getting bored with your routine and make exercise more fun. A Helping Hand to Your Fitness Routine Routine physical activity is essential for immunity, bone health, sleep quality, mental wellness, and metabolism, among others.  Starting a new fitness routine is a great way to improve your overall health and well-being. However, it can also be intimidating for beginners. That’s why it’s important to set realistic goals and find an activity you enjoy.  When scheduling your workouts, make sure to mix things up and include everyday activities that can double as exercise.  Above all, don’t forget to reward yourself for every goal you hit - even the small ones! With a little bit of patience and dedication, you will be able to build a sustainable fitness routine that works best for you. To support healthy, steady energy levels, consider our 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! 

Reading Time: 4 minutes Ah cookouts, here we come. But if you're vegan, it can be tricky to enjoy the typical fare at 4th of July BBQs. It’s not always easy to find holiday foods at the grocery store, so making your own dishes is always the best, most delicious option! This Fourth of July, you don't have to go without. Instead, prep one of our creative recipes to savor and share with others and bring with you for wherever you end up this summer. Vegan Mexican Elote Salad Mexican street corn, or elote, is a popular summer snack. The name comes from how sellers of this dish used to sell it on the streets of Mexico. Simply mix all the ingredients together until well combined, then serve immediately with tortilla chips or crackers alongside for dipping! Ingredients: 5-7 ears of shucked corn 1 lime, quartered and juiced Cilantro, chopped 1 purple onion, diced 2 avocados, diced Vegan butter or margarine Salt and pepper Ground chipotle pepper or chili powder Directions: Preheat oven to 425°F. Spread butter generously over uncooked corn, season with salt and pepper all over. Wrap each corn cob in aluminum foil, then put in oven at 400 or on grill) for 20-25 minutes. Check corn to make sure it doesn’t burn or char the corn. Shave corn with a large knife down the cob. In a large mixing bowl, combine the corn kernels with lime juice, and diced avocado, chopped cilantro and diced onion. Season to taste with pepper, salt, and chipotle seasoning or chili powder. Mix until well combined. Serve and enjoy! Vegan Chocolate Cake with Coconut Frosting and Mango Sauce If you're looking for a decadent dessert with a summer twist, this chocolate cake with coconut frosting and mango sauce is the perfect choice. It's easy to make and can be customized in many different ways depending on what you have on hand. Ingredients: Cake 1 1/2 cups all-purpose flour (or gluten-free flour blend) 1 cup sugar (or evaporated cane juice) 3/4 teaspoon baking powder 1/8 teaspoon salt 1/2 cup coconut oil, melted and cooled to room temperature 1/4 teaspoon vanilla extract 1/2 cup water 2 tablespoons unsweetened cocoa powder 1/2 cup canned coconut milk (or other non-dairy milk) 1 teaspoon apple cider vinegar 1 cup shredded coconut flakes, Mango Sauce 1 large ripe mango, peeled and cut into chunks 1 whole lime, quartered and juiced 2 cups sugar (try coconut sugar) Directions: Preheat the oven to 350°F and grease a 9-inch round cake pan with coconut oil or nonstick spray. In a large bowl, mix together flour, sugar, baking powder and salt. Add melted coconut oil and vanilla extract then stir in water until combined. In a small bowl, mix together cocoa powder and coconut milk then add to the flour mixture along with apple cider vinegar. Stir until combined. Pour batter into prepared cake pan then sprinkle shredded coconut on top. Bake for 30-35 minutes until toothpick inserted in center comes out clean. While cake is baking, prepare mango sauce by adding all ingredients to a small pot, then simmer on low heat for about 4-5 minutes. Leave it in longer to make a smoother sauce.  Let the cake cool completely before slicing, then drizzle with mango sauce and enjoy! Vegan BBQ Portobello Burgers These vegan balsamic portobello burgers are a delicious way to celebrate Independence Day. They're easy to make and are sure to please vegans and non-vegans alike! Ingredients: 1/2 onion, sliced into rings 4 medium portobello mushrooms, stems removed 2 cloves of minced garlic ⅛ tsp garlic powder ⅛ tsp Italian seasoning Vegan mayo 1 tbsp olive oil or vegan butter Vegan cheese slices (optional) Balsamic glaze to drizzle Salt and pepper Hamburger buns Directions: Peel and slice ½ of a white onion into rings. Take off stems from portobello mushrooms. Mix together the mayo, garlic powder, ⅛ tsp Italian seasoning, salt & pepper to taste in a small bowl until well combined. Add a little splash of water to make thinner if desired. Set aside for now so that you can assemble your burgers later on. Heat a large skillet over medium-high heat and add the olive oil (or vegan butter). When pan is hot, add onion rings and minced garlic. Sauté for 3-5 minutes or until onions begin to caramelize, stirring occasionally so that they don't burn. Transfer onions to a plate then wipe out any extra oil from the pan. Place mushrooms in the pan, gill-side up, and add a dash of salt and pepper.  Cook for 3 minutes or until they begin to brown. Flip them over then add a bit of water (about 1/2 cup), cover with a lid and cook for another 5 minutes. Add vegan cheese about 1 minute before finished cooking (optional). Remove from heat and set aside while you prepare your buns. To assemble burgers, place 1 mushroom cap on each bun bottom followed by some caramelized onions, spread mayo mixture onto tops of buns, drizzle the balsamic glaze on the mushroom, then add top bun. Serve immediately and enjoy! The EZ Melts Difference We hope you enjoy these recipes this cookout season. Whether you're a vegan looking for some new ideas or just want to try something different this year, these recipes are sure to please everyone. If you’re interested in supporting your best health this summer, try our EZ Melts supplements. Especially if you’re vegan or vegetarian, it’s important to make sure you are getting all the nutrition you need. 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.

Reading Time: 4 minutes Do you ever find yourself exhausted after a day at work, even though you feel like you haven't accomplished much? Or maybe you're feeling overwhelmed by the sheer number of responsibilities and tasks that you have to juggle each day. If so, it might be time to consider if you’re burnt out. Burnout can affect us all in different ways, but it’s important to know when your body is telling you it needs some rest. We’ll show you the physical and mental signs of burnout as well as strategies for coping and recharging. Recognizing Burnout: Physical and Mental Symptoms Burnout can be a tricky beast to identify because it often sneaks up on us without us noticing. It’s important to recognize the physical and mental signs of burnout so we can take steps to practice self-care and restore our energy levels. Burnout can manifest itself in a variety of ways. Changes in sleeping patterns are often one of the first signs of burnout. If you find yourself waking up several times each night or having difficulty falling asleep despite being exhausted from work or school, this could be a sign that your body is telling you it needs rest. Similarly, if you’re unable to stay awake during the day or feeling more tired than usual despite getting enough sleep at night, this could also be an indication that something is off balance. Burnout can also cause fatigue, low mood, and irritability - feelings that come with a sense of being overwhelmed. You may feel like no matter how much you do there’s always more on your plate. This overwhelm can make it difficult to focus and concentrate on any task for more than a few minutes at a time, Also, your motivation might disappear entirely, or you may notice yourself becoming irritated with small things that normally wouldn’t bother you. Physical symptoms are another common sign of burnout: headaches or stomach issues may start to appear more frequently if our bodies aren't getting enough rest and relaxation. Recognizing when our bodies need rest is essential for avoiding burnout in the long run. By taking note of any physical or mental changes that might point towards exhaustion before they become too severe, we can then use the strategies below to curb the issue. Strategies for Coping and Recharging After Burnout Happens It’s much better to catch the signs of burnout before you feel unable to continue with your daily activities, but being tuned into your body is the only way to know the signs before they get out of hand. If you don’t catch yourself early with the above burnout symptoms, use these tips to get yourself back up and running. Set Boundaries: One of the key components of preventing burnout is setting boundaries between work and personal life. Create specific rules for yourself such as not checking emails after 8 pm or taking a full day off from work on weekends. While these rules may seem simple, they are essential for creating balance in your life. It is also important to communicate these boundaries to colleagues, friends, and family so they understand how you prioritize your time. Identify & Reduce Stressors: Identifying sources of stress in your life can help you reduce overall stress levels. Make a list of activities or tasks that cause you stress or anxiety and then assess which ones are necessary and which can be eliminated from your schedule or delegated to someone else. Additionally, find ways that you can adjust your environment or workflow to reduce potential triggers of stress. For instance, if noise levels in the office make it hard for you to concentrate, ask if there are any quiet spaces available for working. Take Regular Breaks: It’s easy to get caught up in our work when we have deadlines looming; however, it’s important to take regular breaks throughout the day. Taking short walks during lunchtime or scheduling quick 5-minute breaks every hour will help refresh your mind while also boosting productivity later on. Other break activities could include listening to music, reading a book, meditating, or doing some light exercise like stretching or yoga poses (if possible). Try Supplements: If your main signs of burnout are sleepless nights and fatigue during the day, it could be that your body is too stressed to keep going at full speed. Try quality sleep support supplements like melatonin 30 minutes before bed and mood support for memory and energy support like L-Theanine or SAM-e. To make it even simpler, we’ve curated Sleep Support and Mood Support supplement bundles so it takes the guesswork out of the process of finding the right product for you. Seek Help If Needed: Lastly, if none of these strategies seem effective enough in preventing burnout then don’t hesitate to seek professional help from a therapist or medical professional. They are trained in providing the best advice tailored specifically for you toward reducing burnout symptoms and helping you balance your full plate moving forward. Following these tips will allow you to practice self-care while avoiding feelings of guilt over taking time away from work when needed. Creating a healthy work-life balance and understanding your limits is key to long-term success and avoiding burnout down the line. The EZ Melts Difference If you’re looking to support your best work-life balance and avoid burnout and exhaustion as much as possible, try out a new supplement routine in addition to the tips above. Our Sleep Support and Mood Support collections are a great way to make your mental and physical wellness a no-brainer. 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: 3 minutes Protein and fiber are two essential components of a healthy diet, and they are even better when consumed together. Protein and fiber have different roles in the body, but both are important for a variety of functions. Protein provides the body with energy, building blocks for cells, and is essential for maintaining muscle mass. Fiber helps regulate digestion, reduce cholesterol, and helps you feel fuller longer. Combining protein and fiber gives you the best of both worlds, providing you with the nutrition you need to stay healthy and energized. Read on to learn more about why protein and fiber are the dynamic duo of nutrition. What Are the Benefits of Protein? Protein is an essential nutrient that our body needs to function properly. It plays a vital role in building and repairing tissues, producing enzymes and hormones, and supporting a healthy immune system. Protein also helps to maintain healthy muscles, bones, skin, and hair. One of the key benefits of protein is its ability to keep us full and satisfied. When we eat protein-rich foods, they take longer to digest than carbohydrates and fats, which means that we stay full for longer periods of time and experience more stable energy levels throughout the day. In addition, protein is important for preserving lean muscle mass. As we age, our muscles naturally start to deteriorate, which can lead to a variety of health problems. By consuming adequate amounts of protein, we can help to slow down this process and maintain strong, healthy muscles. Overall, protein is a crucial component of a healthy diet and should be consumed in adequate amounts on a daily basis. Good sources of protein include lean meats, fish, poultry, eggs, beans, and nuts. What Are the Benefits of Fiber? Fiber is an essential nutrient that plays a crucial role in maintaining a healthy diet. It is a type of carbohydrate that our bodies cannot digest, but it serves several important functions that contribute to our overall health. Firstly, fiber aids in digestion and helps regulate bowel movements. It adds bulk to stool, making it easier to pass through the digestive system and preventing constipation. It can also help reduce the risk of developing hemorrhoids and diverticular disease. Fiber can also support lower cholesterol levels, which can ultimately decrease the risk of heart disease. It does this by binding to cholesterol in the intestines and removing it from the body. A high-fiber diet has also been linked to lower blood pressure, which is also important for heart health. Another benefit of fiber is its role in weight management. Foods high in fiber tend to be more filling and satisfying, which can lead to consuming fewer calories overall. Fiber also slows down the absorption of glucose into the bloodstream, preventing spikes in blood sugar levels and helping to maintain steady energy levels. How Do Protein and Fiber Work Together? Protein and fiber work in tandem to provide our bodies with the nutrition needed for optimal health. When we consume foods rich in protein, our bodies use it to build and repair muscle tissue, support our metabolism, and aid in the production of enzymes and hormones. When consumed together, protein and fiber can provide a balanced and sustained source of energy throughout the day. Additionally, foods that are rich in both protein and fiber tend to be nutrient-dense, meaning they provide our bodies with a variety of essential vitamins and minerals. So what are some examples of foods that are high in both protein and fiber? Beans, lentils, nuts, and seeds are all great sources of nutrients. Whole grains such as quinoa, brown rice, and oats are also excellent choices. Vegetables such as broccoli, spinach, and sweet potatoes combine protein, fiber, and essential vitamins. The EZ Melts Difference If you’re looking to make sure you’re getting all the nutrition your body needs beyond fiber and protein, supplements can be a great addition to your healthy eating plan. We make it EZ to get the nutrition you need with our fast-melting supplements. Our vitamins are non-GMO, vegan, sugar-free, and free from the nine most common allergens.  And with our subscription service, it’s even easier to take care of yourself. Use code EZ30 at checkout to save 30% off your first subscription.

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

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

Reading Time: 4 minutes Welcome to a world where sustainable eating is as easy as pie (or whatever food you're upcycling)! We all know that wasting food is not only bad for our wallets, but it's also terrible for the environment. According to a report from the National Resources Defense Council, Americans trash a whopping 40 percent of the food they buy each year. That's $165 billion worth of food waste! This creates a huge strain on our landfills and emits harmful greenhouse gases into the atmosphere. However, reducing waste doesn't have to be boring or tasteless - in fact, it can be quite delicious and creative! In this post, we'll cover some unique ways of upcycling your leftovers and turning them into tasty meals. Get ready to reduce your carbon footprint one meal at a time while still satisfying your taste buds. What is Upcycling and How Can It Help the Environment? If you’re looking for ways to reduce your environmental impact, upcycling food is a great place to start. Upcycling is the process of turning waste into something new and useful. It’s a great way to reduce food waste and get creative in the kitchen! Not only is upcycling a great way to reduce food waste, it’s also a delicious way to eat sustainably.  Tips for Cooking with Leftovers Get organized: Before you start cooking, take inventory of what you have on hand and plan for how to use it. This will help you avoid duplicating ingredients and wasting food. Be creative: Don’t be afraid to get creative with your leftovers! There are endless possibilities for reusing ingredients in new and delicious ways. Use what you have: When cooking with leftovers, think about what flavors and textures will work well together. You don’t need to stick to the same dish; mix things up and use whatever you have on hand. Get storage containers: Invest in some good storage containers so that you can save your leftovers for later. This way, you can always have something ready to go when you’re feeling hungry or short on time. Creative Ideas for Turning Leftovers into Delicious Dishes If you find yourself with leftover food, there are plenty of creative ways to turn it into a delicious dish. Here are some ideas: Make a frittata: This is a great way to use up leftover vegetables. Simply sauté the veggies, mix them with some beaten eggs, and bake in a hot oven until set. Top with cheese and serve hot. Use leftover meat to make a hash: This is a hearty dish that is perfect for using up any type of meat. Simply sauté diced potatoes and onions, then add the meat and any other seasonings you like. Fry until everything is crispy and served hot. Repurpose cooked grains: Have leftover rice, quinoa, or other cooked grains? Mix them with some chopped veggies and an egg, then form into small patties and fry until golden brown. Serve as is or with a dipping sauce on the side. Make a soup: If you have any vegetables or meat that need to be used up, throw them into a pot with some water or stock and let simmer until everything is cooked through. Season to taste and enjoy!  Shopping Tips to Reduce Food Waste When it comes to reducing food waste, shopping smart is a great place to start. Here are some tips to help you cut down on food waste in your own kitchen: Make a list before you go grocery shopping. This will help you stick to buying only what you need and avoid impulse purchases that you may not end up using. Plan your meals ahead of time. Consider what ingredients you already have at home, and only buy what you need for the recipes you’re planning to make. Be flexible with your recipes. If a recipe calls for an ingredient that you don’t have, or don’t want to use, feel free to substitute something else in its place. Use up leftovers! Don’t let good food go to waste – get creative and find new ways to use up leftover ingredients before they go bad. Invest in quality storage containers. Airtight, freezer-safe containers will help extend the shelf life of your food and prevent spoilage. Know when to save and when to toss. Pay attention to expiration dates, but also trust your own senses – if something looks or smells off, it’s probably best to throw it out.  Sustainable Eating is EZ When it comes to food, sustainability is key to reducing our impact on the environment. Sustainable eating can also help support local farmers and businesses, as well as save money and time in the kitchen. If you’re looking for more ways to support your wellness on a budget, consider a high-quality, affordable supplement to add to your daily routine. Our vitamins are non-GMO, vegan, sugar-free, and free from the nine most common allergens. We support the planet with the ingredients we use in our supplements. And with our subscription service, taking care of yourself is even easier. Use code EZ30 at checkout to save 30% off your first subscription.

Reading Time: 4 minutes As we gear up for summer, it’s time to refresh our skincare routines and get ready for the heat. With long days spent outside in the sun and humidity taking a toll on our skin, it's important to prioritize skincare now more than ever. And everyone has different skin with different needs. From preventing breakouts to achieving a glowing complexion, we've rounded up four of the best skincare tips by the complexion type you need this summer, as well as some tips anyone can use to feel and look their best. Skincare Tips for Sun Protection by Type When it comes to skincare, there is no one-size-fits-all solution. Instead, the best skincare routine for summer depends on your skin type. Whether you have dry, oily, or combination skin, we’ve got you covered with the best tips and products to keep your skin healthy and glowing all season long. If you have dry skin: Summertime can be tough on dry skin. The heat and humidity can sap moisture from your skin, leaving it feeling parched and irritated. To stay hydrated, look for skincare products that contain Hyaluronic Acid, a powerful ingredient that helps lock in moisture. Also, be sure to use a gentle cleanser that won’t strip away natural oils and follow up with a hydrating moisturizer. If you have oily skin: Oily skin can be prone to breakouts in the summertime due to sweating and increased sebum production. To fight breakouts and control shine, start by using a salicylic acid-based cleanser to deep clean pores. Follow up with an oil-free moisturizer or gel to hydrate without clogging pores. And don’t forget to use broad-spectrum sunscreen! If you have combination skin: Combination skin can be tricky to care for in the summertime as you don’t want to overdo it with drying products but still need to control shine. To strike the perfect balance, stick with a mild cleanser and use an oil-free moisturizer on your T-zone (forehead, nose, and chin) only. When it comes to sunscreen, opt for one that’s labeled “light” or “oil-free” so you don’t end up exacerbating shine. Natural Ways to Improve Your Skin’s Health When it comes to skincare, there are endless products and treatments available on the market. However, not all of them are necessarily good for your skin. In fact, some of them can even do more harm than good. That’s why it’s always best to stick to natural methods whenever possible. Here are some natural ways to improve your skin’s health this summer. Drink plenty of water: Drinking lots of water is one of the best things you can do for your skin (and your overall health). It helps keep your skin hydrated and plump, and wards off wrinkles. Make sure to drink at least 8 glasses of water a day during the summer months. Eat healthy foods: What you eat shows up on your skin, so make sure you’re eating plenty of fruits, vegetables, and other nourishing foods. Stay away from sugar and processed foods as much as possible, as they can damage your skin cells and lead to premature aging. Get enough sleep: Sleep is when your body repairs itself, so make sure you’re getting enough rest each night. 7-8 hours is ideal, but even just 6 hours can make a big difference in the appearance of your skin. Lack of sleep can cause dark circles, puffiness, and fine lines. Time to Glow Up This Summer With these skincare tips, you’ll be glowing all season long! Don't forget to wear sunscreen, exfoliate regularly, moisturize after being in the sun and drink plenty of water throughout the day. Your skin will thank you!  If you’re looking for more ways to take care of your skin, try a quality supplement regimen year-round. Biotin, vitamin A, and vitamin C are the top three recommendations and come included in the Essential Hair, Skin, and Nail Bundle. 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.

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