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.

Reading Time: 3 minutes Vitamin C is an essential nutrient that we get through food and supplements.  While it definitely supports a healthy immune system, it's essential for more than just keeping colds at bay!  In addition to boosting the immune system, Vitamin C has been found to support skin health and collagen production, iron absorption, and help the body respond to oxidative stress.  Keep reading to learn more about the power of this natural antioxidant. Skin Health Vitamin C is also known for its ability to support glowing skin health.  Vitamin C supports the production of collagen, a protein that gives skin its structure and firmness. Collagen production decreases with age, so supplementing with vitamin C may help keep skin looking young and healthy.  It can also help to protect the skin from free radical damage caused by UV radiation, pollutants, and other environmental factors.  In addition, research suggests that vitamin C may be beneficial in supporting a lower likelihood of certain skin conditions, such as eczema and acne, as well as scarring. Iron Absorption Vitamin C has a unique role in helping your body absorb iron. Iron is an important mineral that your body needs to produce red blood cells and keep your energy levels up.  Vitamin C aids in the absorption of dietary iron, both non-heme and heme iron, which are found in animal sources and plant sources respectively. This process occurs in the acidic environment of the stomach and facilitates the absorption of iron in the small intestine. This makes it easier for your body to absorb and utilize the iron from food sources.  Antioxidant and Stress Support The third benefit of Vitamin C that you may not be aware of is its role as an antioxidant and in the body’s stress response.  Vitamin C is an essential part of your body’s natural defense against oxidative stress, which is caused by environmental toxins, radiation, and other damaging agents. Oxidative stress can lead to a range of problems including premature aging, cell damage, and even chronic diseases.  Antioxidants, in general, are shown to neutralize free radicals— molecules with unpaired electrons that can cause significant cell damage.  It also has recently been shown in studies to be potentially linked to mental wellness.  This may be because vitamin C supports the body in producing and regulating cortisol, a hormone released in response to stress.  Conclusion Vitamin C has multiple benefits beyond just immune system function. By understanding its role in skin health, iron absorption, and stress support, you can ensure you’re getting the most out of this important nutrient.  We hope you've been inspired to add more vitamin C to your diet. The benefits of this essential nutrient are many, and it’s easy to get enough with a daily supplement.  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 delicious melts. 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: 3 minutes There are distractions everywhere, it seems, especially when you need to focus on something that takes concentration and brain power.  Concentration is an ongoing practice that takes discipline, much like building muscle, but it can be tough with too many things that want our attention.  There are so many tempting distractions all around us, especially in today’s world where we go through our day with an entire array of apps, news, alerts, games, and screens at our fingertips.  If you’re looking for ways to build your concentration muscle, look no further! Check out these helpful tips below. Taking Breaks You need to give yourself a break. It is important to get your daily to-do list out of the way, but you also need to relax your mind and body occasionally. Science shows that breaks can increase your productivity and improve your attention span. Take a break when you've been working on something too long. Get up and walk around for a few minutes, stretch, or go for a short run outside. It's also important for you to take time out of your day and recharge by doing things that you enjoy. Try meditating or doing yoga, taking up a new hobby, spending time with friends and family, or just sitting down with a good book on the weekend. Consistency Create a consistent environment where you know you can be productive, and your mind knows it's time to focus. When you're trying to concentrate on your work, it's best if you can find a space where you won't be distracted by things like noise or clutter. Try to keep your desk free of clutter and well-lit.  If possible, try working in the same place every day so that when it comes time to focus on important tasks, there are no surprises about where you're supposed to go. Meditation Meditation, a practice that has become increasingly popular in recent years, is an excellent way to improve your concentration. In meditation, you focus on one thing for a period of time. This could be counting breaths or taking note of how the air feels when it comes into your nose and leaves through your mouth.  Some people choose to meditate with their eyes closed while others prefer an external focal point such as an object in the room or even just their breath itself.  The key is to find something that works best for you and then do it consistently over time so that it becomes part of your routine! Vitamins for Brain Power Vitamins are wonderful, but there are certain ones you should try if you’re looking to support your cognitive function: B-Complex: These include B1, B2, B3, and B6. B-Complex supports focus and cognitive processing*. L-Theanine: This amino acid has been shown to support a normal attention span and reduced stress levels*. SAM-e: a natural compound that supports mood balance, sleep quality, and brain health*. Citicoline: a compound that supports memory recall and healthy brain function*. Conclusion Many people who are having trouble concentrating are also dealing with other issues beneath the surface. For example, a healthy diet and exercise can help reduce stress and improve your ability to focus. Finally, finding ways to manage distractions at home or work—for example by closing the door when you need privacy—can help ensure that distractions don't get in the way of your concentration while studying or working. 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: 3 minutes Daylight Savings Time is right around the corner, and that means it's time to prepare your body for the early sunrise. When Daylight Savings rolls around in March 2023, you'll want to be sure you're ready to adjust your routine to minimize the effects the change can have on your body. Here are some simple steps you can take now so that it will be much easier on yourself later. Set Your Light Alarm A good way to prepare for daylight savings time is by setting your regular alarm clock one hour earlier so that the sun will wake you up instead of the buzzer. If possible, try to use a light alarm clock instead of an audible one. They're designed with bright lights and gentle sounds that are easier on the eyes and ears than other types of alarms and won't disturb others who share space with you in bed (or elsewhere). Add Extra Sunlight If you're looking to make the most of the daylight hours, try adding more natural light to your day. The amount of sunlight exposure each person needs varies based on age, but even 15 minutes a day can help regulate our circadian rhythm and energize us. Natural light comes from the sun, so if you're not able or willing to step outside in the morning or evening hours when there's less artificial light around (such as during work), consider bringing some indoor plants into your home or office to add color and energy to your space. The Right Supplements The easiest thing you can do to support your circadian rhythm is to take the right supplements to support restful sleep and optimal energy levels during the day. Melatonin, our Energy, Memory, & Mood Enhancer supplement, and B-complex support your sleep schedule at night and start the day off right in the morning. Our EMME supplement supports your circadian rhythm (aka your body’s clock) and quality sleep as well as supporting balanced energy.  If you have a hard time falling asleep at night, take melatonin 30 minutes before bedtime to signal to your body it’s time for rest. During the day, B-complex supports healthy energy levels during the day. L-theanine supports lower stress levels. This is beneficial during Daylight Savings Time so that you won't be waking up in the middle of the night feeling restless or “off” when your body feels the time change. Limit Blue Light One of the best ways to prepare your body for Daylight Savings Time is by limiting your exposure to blue light at night. Blue light is found in electronic screens, TVs, cell phones, and other devices that emit a “blue hue”. It can disrupt your circadian rhythm (your body's natural sleep-wake cycle) and suppress melatonin production--the hormone that helps you get sleepy at night. The problem with blue light isn't just limited to nighttime use--it can also affect your sleep during the day if you're using electronic devices right before bedtime or in the middle of the night while trying to fall asleep again after waking up during those first few weeks following DST changes. Consistent Sleep Schedule You'll want to create a consistent sleep schedule to get the most out of your sleep. A good way to do this is by making sure that you go to bed at the same time every night--and wake up at the same time every morning. If you're having trouble sticking with your new routine, try setting an alarm on your phone or computer so that it reminds you when it's time for bed. Another option is setting up a "bedtime" reminder in your phone calendar. EZ Melts for Energy Daylight Savings Time can be draining and mess with our bodies’ schedules, but with the right care, you can minimize the negative impact by supporting your energy and sleep. You don’t need to change everything at once — start by making one change every week until you’re on track. In addition, to support healthy, steady energy levels and quality sleep during the clock change, take the right combination of supplements, as mentioned above. 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 beautiful time of year, but for some people, spring also brings seasonal allergies. Allergies aren't just annoying—they can impact your daily functioning and limit your enjoyment of this lovely season.  It can be hard to "stop and smell the flowers" when you have symptoms like sneezing, itching, inflammation, and congestion. If you're one of these people, we have some tips on how to thrive with spring allergies this season. How Are Allergies and the Immune System Connected? The immune system is responsible for fighting off infections and foreign substances, allergens included. It's made up of two parts: the innate immune system and the adaptive immune system.  The innate immune system is a first line of defense, using antibodies to tag invaders, then attacking them with cells like macrophages that engulf invaders.  Your immune system can also release white blood cells, which in turn release chemicals like histamines when they come across an invader. The adaptive immune system works more like detectives -- it looks at specific antigens on the surface of cells and makes long-lasting memories so it can recognize those cells later on.  This means you don't need to produce new antibodies every time you get sick. Instead, your body learns how to attack those specific pathogens based on prior experience with them (or something similar). Reduce Exposure If you're allergic to pollen, which is a common springtime allergy, the best way to avoid it is to reduce your exposure. Keep your windows closed as much as possible. Reduce the amount of time you spend outside (or at least avoid being outdoors during peak pollen times). Use a good quality air filter in your home or office: HEPA filters are great for trapping allergens and keeping them from circulating through the room. You could also try using an ionizer or purifier with an electrostatic charge that attracts airborne particles onto its surface where they can be collected by vacuuming them up later (this method works especially well when combined with HEPA filtration). Zinc Zinc is an essential mineral that's involved in many processes in the body, including your immune system. Zinc supports your immune system by encouraging healthy white blood cell function.  It can be found in a variety of foods, but you may need to take a supplement if you don't get enough zinc from food sources.  Vitamin C and D3 Vitamin C and D3 supplements can support a strong, healthy immune system as well.  Vitamin C is known to act as a natural antihistamine and antioxidant, and studies show it may support the immune system in countering symptoms of allergies like inflammation and swelling.  According to research by the CDC, Vitamin D3 may aid immune function when taken regularly over time. It supports a healthy immune response when foreign bodies like allergens enter the body, and a supplement can be especially helpful for people in colder, less sunny climates who may not get enough sunlight to produce adequate amounts of vitamin D on their own. Acupuncture If you're suffering from seasonal allergies, acupuncture may be able to help. While acupuncture cannot cure conditions, it can be used to alleviate symptoms in many situations, including seasonal allergies. While research has yet to prove conclusively whether acupuncture works for treating seasonal allergies (or anything else), many people have found it to be helpful after having treatments performed by an experienced practitioner.  So, if you've got spring allergies that are keeping you indoors and miserable this year, consider giving this ancient Chinese practice a try! Self-Care to Minimize Stress The stress and frustration of allergies can be managed with some effort and self-care. If you have allergies, don't let them keep you from enjoying the outdoors or your life. Here are some self-care tips: Don't forget to take your allergy medication before going outside. This will help prevent symptoms from getting worse so that they won't bother you as much during the day (or night). Keep water on hand and hydrate—you'll need it when those sneezes and coughs start kicking in!  Also, try taking breaks inside if possible. This will give your nose a chance to rest up before heading back out into pollen-filled air again later in the day or evening hours when pollen counts tend to be highest outside. EZ Immunity Support  Springtime is a great time to enjoy the outdoors, but allergies can be a strain on the quality of your life if left unmanaged.  We’ve combined our top three supplement picks for immune support into a bundle, so you can have all three delivered right to your door. Our Essential Immune Bundle includes Vitamin D3, Vitamin C, and Zinc, so you feel comfortable going outdoors this spring.  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: 3 minutes Do you want a sharper mind? If so, start by paying attention to what you're putting into your body. Our cognitive health is directly impacted by our diets and lifestyles.  Luckily, a few supplements can help support cognitive (aka brain) function, even if you aren’t sure if you’re getting the right nutrition. This is increasingly important as we age because our mental faculties tend to decline as we get older. This blog post will discuss the top three supplements on the shelves today for brain power, and why they’re trending. Support Quality of Life with SAM-e The first supplement to consider is SAM-e, a powerful compound that has been shown to support overall emotional well-being.* It works by encouraging an increase in the levels of certain neurotransmitters in the brain, including dopamine and serotonin.  This powerful compound supports the production of serotonin and dopamine to support  mood and memory.* In addition, it can also encourage lower levels of inflammation in joints and the brain.* Citicoline for Cognition Another great cognitive supplement is citicoline. This powerful compound has been shown to support healthy neurotransmitter activity and cognitive performance.* For example, citicoline has been shown to increase levels of acetylcholine, which is a neurotransmitter that plays an important role in brain health and memory formation.* It can also support healthy brain function by encouraging enhanced communication between neurons and supporting the growth of new neural connections.* Citicoline is also a good source of choline, an essential nutrient that is necessary for healthy brain function and neural development.* B-Complex for Brain Health   Finally, the third and final supplement to consider is B-complex. The B vitamins play an important role in brain health, as it encourages healthy energy levels and  neurotransmitter production.* B-vitamins are essential for maintaining healthy brain function as we age because they can support lower levels of inflammation and oxidative stress.* By reducing these factors, you’re helping to support a sharp, focused mind for years to come.* Some specific B-vitamins that are particularly important for cognitive function include B12, folate, niacin, and riboflavin. Folate supports protect a strong mind, defends against atrophy and promotes the growth of neural connections necessary for brainpower.* Niacin can help to enhance blood flow to the brain, which is important for promoting healthy neural function and preventing cognitive decline.* And finally, riboflavin has been shown to boost energy levels in the brain, and support overall brain health by enhancing focus and concentration.* And with the right supplementation regimen in place, you can look forward to the likelihood of strong mental clarity and vitality. B-12 is essential for functions beyond just your mind, and being mindful by taking a supplement can further support your best life.  And if you're a vegan or vegetarian, take notice, because B-12 is found in animal products, so it's even more important to take a supplement if you follow a plant-based diet. EZ Melt Supplements —Subscribe and Save With the right regimen in place, you can look forward to the likelihood of strong mental clarity and vitality. Whether you're looking for SAM-e, citicoline, or a B-complex, you can't go wrong with any of these powerful cognition-enhancing compounds. However, a lot of supplements aren’t vegan, so finding a quality supplement that fits your diet is essential.  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.  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.    *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Read Time: 4 minutes February is American Heart Month. What better time to talk about taking care of your cardiovascular health? We're in favor of everyone adopting some healthy habits (and stopping a few unhealthy ones) to support their best health. Here are some of the best ways to be smart about your heart this year and a special limited-time offer. Quit Smoking This one might be obvious, but smoking cigarettes isn't great for your health. In fact, smoking is one of the leading causes of cardiovascular disease. If you smoke, it increases your risk of developing heart disease, stroke, and lung cancer. Smoking is linked to heart disease in that it damages your arteries and thereby reducing blood flow to your heart muscle over time, and increasing the risk for blood clots that form deep inside an artery or vein. There are many programs and aids that can help in your journey to quit, try experimenting and seeing what works best for you. Limit Alcohol Intake Heart disease is the leading cause of death in the United States, and drinking too much can raise your blood pressure and increase your risk for heart disease. People who drink alcohol should limit themselves to one drink per day for women and two drinks per day for men. Is happy hour calling your name after work? If you don't want to quit entirely, try reducing how much alcohol you consume each day as much as possible. Reduce Stress Stress is a huge trigger for heart disease, so it's important to reduce stress in your life. Try these tips to reduce stress: Get moving. A brisk morning walk or evening jog can help you clear your mind and improve your mood. Exercise can lower blood pressure and LDL cholesterol levels, which are major risk factors for heart disease. Breathe deeply and slowly whenever you feel stressed out—this calms the sympathetic nervous system that controls our "fight-or-flight" response to stress (and also happens to be good for overall health). Spend more time with friends and loved ones; social support has been shown to support your wellness against stressors like money troubles or relationship issues. Prevent Diabetes According to the American Heart Association (AHA), diabetes is a serious condition that affects nearly 30 million Americans. In fact, it's considered one of the greatest public health challenges in the United States today. And while this disease can lead to serious complications like heart disease and stroke, you can lower your chances of developing diabetes by eating healthier foods, exercising regularly, and losing weight if necessary. Supplements for Heart Health There are several supplements that can support heart health. Here are the best ones to take: Resveratrol, a compound found in red wine and other foods, has been shown to reduce the risk of heart disease, cancer, diabetes, and more CoQ10 is an antioxidant that supports energy production & healthy cells within the body Magnesium may reduce the risk of high blood pressure as well as other signs of cardiovascular disease (CVD) Calcium promotes strong & healthy bones while supporting your heart Conclusion Heart health is a lifelong commitment, but small changes can make a big difference! Getting regular exercise and eating a healthy diet are great first steps to lowering your risk of heart disease.  You don’t need to change everything at once—start by making one change every week until you’re on track. Try starting with a daily vitamin supplement that’s beneficial for heart health and is a simple yet effective way to support your quality of life in the long run. Our Heart Health and Function bundle is curated just for this purpose. 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 Nothing warms the soul quite like a steaming bowl of homemade soup in winter. As we approach National Homemade Soup Day on February 4th, why not try out a few new recipes to celebrate? In this post, you'll find three delicious and healthy soups that will hit the spot. Whether you're looking for a hearty winter warmer or a light veggie-packed bowl, these recipes have something for everyone. So, get your pot ready, and let's get cooking! Turkey Sausage Italian Wedding Soup Ah, Italian Wedding Soup— a great winter comfort food. We modified it with turkey sausage to make it slightly more heart-healthy while keeping it hearty and flavorful. It's the perfect way to kick the year off with something equally indulgent and nutritious. Packed with lean turkey sausage, vegetables, herbs, and a light, savory broth, it’s sure to satisfy. Ingredients:  2 tablespoons extra virgin olive oil 2 cloves garlic, minced 1 onion, chopped 1 pound ground turkey sausage 6 cups chicken stock 2 carrots, peeled and diced 2 celery stalks, diced 1 cup orzo pasta 2 cups baby spinach 1 teaspoon dried oregano 1/2 teaspoon red pepper flakes Salt and pepper to taste Directions: 1) Heat the olive oil in a large pot over medium heat. Add the garlic and onion and cook until softened, about 5 minutes.  2) Add the ground turkey sausage to the pot and cook until golden brown, breaking up the sausage with a spoon as it cooks.  3) Pour in the chicken stock and bring to a boil. Add the carrots and celery and reduce the heat to low. Simmer for 15 minutes.  4) Add the orzo pasta and simmer for an additional 10 minutes.  5) Stir in the baby spinach, oregano, and red pepper flakes. Simmer for 5 minutes until the spinach has wilted.  6) Taste and season with salt and pepper as desired. Serve hot. Butternut Squash & Ginger Soup (V) Nothing is better than a warm bowl of soup on a cold day, and this roasted butternut squash soup will make the perfect addition to your National Homemade Soup Day celebration. It’s seasonal, vibrant, and satisfying, and adding ginger adds a delightfully zesty kick. This delicious and healthy soup is sure to please the whole family. Ingredients: 4-5 pounds butternut squash, peeled, seeded and diced into 1⁄2 inch cubes 1 tablespoon olive oil 2 cloves garlic, minced 1 small onion, diced 1 teaspoon ground cinnamon 1⁄2 teaspoon ground nutmeg 1⁄4 teaspoon ground cloves 1 tablespoon grated ginger 3 cups vegetable broth 2 cups coconut milk (or any other non-dairy milk) Salt and pepper to taste Directions: Preheat oven to 400°F. Line a baking sheet with parchment paper. Place the butternut squash cubes on the baking sheet and drizzle with olive oil. Sprinkle with salt and pepper and toss to combine. Roast for 25-30 minutes, or until tender. Meanwhile, heat a large pot over medium heat and add the garlic and onion. Cook for about 5 minutes, or until onion is translucent. Add the roasted butternut squash, cinnamon, nutmeg, cloves, ginger, vegetable broth and coconut milk. Bring to a boil then reduce heat to low and simmer for 10-15 minutes. Using an immersion blender, puree the soup until smooth. Alternatively, you can transfer the soup in batches to a blender and puree until smooth. Taste the soup and season with additional salt and pepper if needed. Serve warm with your favorite toppings. Enjoy! Spicy Lentil Kale Soup (V) Spicy Lentil Kale Soup is a great choice for winter. It's full of nutrients like fiber, protein, vitamins, and minerals, making it an incredibly healthy option. Plus, the combination of spices like cumin, coriander, and cayenne pepper will warm you right up. Ingredients: 1 tablespoon olive oil 1 large onion, diced 3 cloves garlic, minced 1 tablespoon fresh ginger, grated 2 teaspoons cumin 2 teaspoons coriander 1 teaspoon paprika 1/4 teaspoon cayenne pepper 2 carrots, diced 1 large red bell pepper, diced 6 cups vegetable broth 2 cups dried red lentils 1 teaspoon sea salt 4 cups kale, stemmed and chopped 2 tablespoons freshly squeezed lemon juice Ingredients: Heat the olive oil in a large pot over medium heat. Add the onion, garlic, ginger, cumin, coriander, paprika, and cayenne pepper and cook until fragrant, about 2 minutes. Add the carrots and bell pepper and cook for another 3 minutes. Pour in the vegetable broth and bring to a boil. Add the lentils, reduce the heat to low, cover, and simmer for 20 minutes.  Uncover the pot and stir in the kale and lemon juice. Simmer uncovered for 10 more minutes or until the lentils are tender.  Season with salt to taste and serve. Enjoy! Another Healthy Winter Habit Making homemade soups is a great way to start off the new year, as it allows us to incorporate more nutrient-dense ingredients into our diets and reduce our reliance on processed foods.  Preparing your own soups also provides an opportunity for creativity and experimentation in the kitchen, so don’t be afraid to get creative! With the right ingredients and a few simple steps, you can create delicious and nutritious soups that will become a staple in your kitchen. If you’re looking for another way to support wellness this winter that doesn’t require a recipe, try starting a supplement regimen at home.  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 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: 4 minutes The colder months can be hard on our skin. The dry air, lack of sunlight, and harsh winds can lead to dry, flaky patches, skin conditions, and premature skin aging if you're not careful. But the good news is that you can do plenty of things to keep your skin looking radiant and healthy. Here are five simple tips that can help you get started on a path toward gorgeous winter skin. Use a Humidifier As we get into the cold winter months, it’s important to keep your skin hydrated. The dry air can lead to dry, cracked skin that can break out and worsen any existing skin conditions you may have. A humidifier is a simple solution to this problem. Humidifiers add moisture back into the air which can help with dry skin conditions and keep your air passages from drying out and becoming uncomfortable during these colder months. Use a humidifier daily with clean, filtered water. This will help protect your skin during colder months when there is less humidity than usual, especially in certain regions of the country that experience harsher winter weather. Ditch Harsh Cleansers If you're looking to finally get rid of the dry skin that's been plaguing you all winter, consider switching up your face wash for something a little more natural.  Cleansers with rough exfoliants and chemicals can have your skin going haywire, especially when it's already sensitive and affected by winter weather. Try something a little closer to nature. For example, coconut oil is an excellent alternative to traditional cleansers because of its antioxidant and anti-inflammatory properties, among many other potential benefits. Because of this, coconut oil can support your skin barrier and its efforts to fight off free radicals in your environment. Free radicals are toxins that cause damage to cells and DNA. After cleansing, be sure to follow up with a good moisturizer to condition and nourish your skin. Food for Skin Health The foods you eat can have a profound impact on the health of your skin. To ensure that yours is glowing and radiant, avoid processed foods (especially those high in salt, sugar, and saturated fat) and make sure to eat plenty of fresh fruits and vegetables, fish, and lean proteins. Spinach is one of the best options as far as nutrients for skin health are concerned (it's packed with vitamin A). If leafy vegetables aren't your thing, then opt instead for cauliflower or broccoli which contain fewer calories than their green counterparts but still offer plenty of vitamin C, another great nutrient for skin health. Invest in the Right Vitamins An easy way to support your best skin health in winter 2023 is knowing which vitamin supplements will be the most beneficial.  To make it even easier to get the nutrients you need for glowing skin, we have a Hair, Skin, and Nail Support bundle which includes all three of these natural supplements.  Here's what's included in our bundle and why: Vitamin C: Vitamin C is involved in collagen production and formation, which forms the basis for brighter, vibrant skin. Vitamin A: Vitamin A is essential for maintaining healthy skin and hair. It also supports your skin in protecting against premature aging and blemishes. Biotin: Biotin assists your body in producing keratin so you can support healthy hair, skin, and nails from the inside out. Don't Forget the Sunscreen in Winter Did you know that sun damage is the leading cause of premature skin aging? And did you know that UVA rays are present year-round, even during winter? So while it’s easy to forget about SPF in winter, don't! Wear sunscreen every single day—even in winter, and even indoors. If you're looking for an extra boost of hydration and protection from the elements, combine your moisturizer with an SPF 15 or higher. When applying sunscreen on your face, make sure to cover all exposed areas including where you shave and around your ears because these areas are especially prone to sun damage if left unprotected. Also, be sure not to neglect the neck area; it may seem insignificant but thinning skin here can also lead to wrinkles over time. Don't forget about lips either—yep, they count as skin too! They're one of the most visible signs of aging so they should receive plenty of attention when it comes time for reapplication. Your Best Skin in 2023 We hope these tips will help you proactively approach your skin health this winter. Remember that taking good care of yourself—both inside and out—is important no matter what time of year it is. Taking a daily vitamin supplement is a simple yet effective way to benefit your long-term health goals and your best skin. Try our Hair, Skin, and Nail Support bundle to get the three best, natural supplements for your skin.  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.

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

Read Time: 5 minutes It's that time of year again! As we say farewell to 2022, many of us look forward to sharing holiday memories with loved ones. It's time for gingerbread houses, candy canes, and cookies. But if you prefer lighter fare, those sugary treats can be a real nutrition-buster. As always, we're here to help you have a happy holiday, no matter what your menu looks like. We have five healthier Christmas recipes that are just as delicious as the originals you know and love. So go ahead and indulge—it's our gift to you!   Everyone's Eggnog This classic holiday beverage doesn't have to be loaded with sugar and calories. Our lighter version uses skim milk and low-fat yogurt, and it's still super creamy and delicious. If you're feeling spicy, add in 1/2 cup of white rum or vanilla vodka for the adults. Serves: 8-10 Ingredients: 3 cups low-fat milk or milk alternative (creamier is better, think coconut) 2 tablespoons sugar 1/4 teaspoon ground nutmeg 1/8 teaspoon ground cinnamon 1 teaspoon vanilla extract 1/2 cup low-fat yogurt 1/4 cup egg substitute or 2 egg whites 1/2 white rum or vanilla vodka (optional) Directions: In a small saucepan, heat milk over medium heat until steaming. Add sugar, nutmeg, and cinnamon; stir until sugar is dissolved. Remove from heat. Stir in yogurt and egg substitute until well blended. Add vanilla extract. Top with a sprinkle of allspice or cinnamon if desired. Pour into glasses and serve immediately.   Quintessential Quinoa Stuffing Give traditional stuffing a healthy makeover with this quinoa stuffing recipe. Quinoa is packed with protein and fiber, making it a filling, and satisfying option for your holiday feast. This recipe also includes tons of veggies like celery, onions, and mushrooms, so you can feel good about what you're eating. Serves: 8-10 Ingredients: 2 cups quinoa 2 cups vegetable broth 1/2 onion, diced 1 celery stalk, diced 1/4 cup dried cranberries or craisins 1/4 cup chopped fresh parsley 3 tablespoons olive oil, divided 2 cloves garlic, minced 8 oz button mushrooms, diced small (about 2 cups) 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper Directions: Preheat oven to 350 degrees F (175 degrees C). Grease a 9x13-inch baking dish. In a large saucepan, bring quinoa and vegetable broth to a boil. Cover, reduce heat to low, and simmer for 15 minutes. Remove from heat and fluff with a fork. Heat 1 tablespoon olive oil over medium heat in a large skillet. Add onion and celery; cook until softened, about 5 minutes. Stir in cranberries or craisins, parsley, garlic, mushrooms, salt, and pepper; cook for 5 minutes more. Add the cooked quinoa and the remaining 2 tablespoons of olive oil; mix well. Pour into the prepared baking dish. Bake for 20 minutes, or until heated through.   Cinnamon Roasted Sweet Potatoes These roasted sweet potatoes are tossed in a blend of spices like cinnamon, nutmeg, and allspice. They make a delicious side dish for any holiday meal for those who love sweet potato casserole. If you're short on time, you can even cook them in the microwave before roasting to speed up the process. Serves: 8  Ingredients: 4 large sweet potatoes, peeled and cut into 1-inch cubes 3 tablespoons olive oil 1 tablespoon ground cinnamon 1 teaspoon ground nutmeg 1/2 teaspoon allspice 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper  Directions: Preheat oven to 400 degrees F (200 degrees C). In a large bowl, toss sweet potatoes with olive oil, cinnamon, nutmeg, allspice, salt, and pepper. Spread sweet potatoes in a single layer on a baking sheet. Bake for 25 minutes, or until tender and lightly browned. Serve immediately.   Vegan Christmas Roast A roast is usually the centerpiece on anyone's holiday table, but here's the thing: there aren't always vegan versions of this main dish. This super simple vegan Christmas roast is made with seitan, a wheat-based protein, and it's flavored with a blend of rosemary, sage, and thyme. It makes a delicious main dish for any holiday meal, vegans included. Serves: 8-10 Ingredients: 1 (16 oz) package seitan, cut into 1-inch cubes 3 tablespoons olive oil 1/2 teaspoon dried sage leaves 1/2 teaspoon dried rosemary leaves 1/2 teaspoon dried thyme leaves 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper vegan gravy (optional) Directions: Preheat oven to 400 degrees F (200 degrees C). In a large bowl, toss seitan with olive oil, sage, rosemary, thyme, salt, and pepper. Spread seitan in a single layer on a baking sheet. Bake for 25 minutes, or until browned. Serve immediately, with gravy substitute if desired.   Paleo Pecan Pie We're not leaving without having dessert, okay? This pecan pie is made with a grain-free crust and is sweetened with honey instead of sugar. It's the perfect dessert for your holiday table—or any time you're in the mood for something sweet!  Serves: 8 Ingredients: 1 recipe grain-free pie crust 3/4 cup honey 1/4 cup molasses 3 tablespoons arrowroot powder or tapioca flour 1 teaspoon ground cinnamon 1/2 teaspoon ground ginger 1/4 teaspoon salt 6 eggs, beaten 2 cups pecans, chopped 1 tablespoon vanilla extract  Directions: Preheat oven to 350 degrees F (175 degrees C). In a large bowl, whisk together honey, molasses, arrowroot powder or tapioca flour, cinnamon, ginger, and salt. Stir in eggs, pecans, and vanilla extract. Pour mixture into the prepared pie crust. Bake for 40 minutes, or until the center is set. Allow to cool before serving.   The Gift of Health No matter what your holiday plans are this year, we hope these five healthy holiday recipes help you stay on track. We've got you covered with recipes that are both delicious and nutritious. And if you're still looking for the perfect gift that keeps on giving, consider our EZ Melts subscription membership. 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. Use code EZ30 at checkout to save 30% off your first subscription order. Wishing you all a happy, healthy holiday season!

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.

Reading Time: 4 minutes What to Eat (and Avoid) When You’re Sick When you’re feeling under the weather, eating might be the last thing on your mind — but what you eat can have a big impact on how fast you recover. Certain foods nourish your immune system, soothe symptoms, and help your body heal. Others can make you feel worse, slow recovery, or increase inflammation. In this guide, we’ll go over the best and worst foods to eat when you have a cold, plus a few essential vitamins that can help you bounce back faster. Best Foods to Eat When You’re Sick The right foods can make a major difference when you’re recovering from illness. Here are some nutrient-rich, comforting choices that support healing and hydration. 1. Chicken Noodle Soup A classic for good reason. Chicken provides protein to help repair tissue, while the warm broth hydrates and soothes a sore throat. The noodles and vegetables are gentle on the stomach, making it one of the best foods to eat when you’re sick. 2. Leafy Green Vegetables Leafy greens like spinach, kale, and Swiss chard are packed with vitamins A, C, D, and iron — all vital for immune function. They also help fight inflammation and keep you hydrated. 3. Is Yogurt Good When Sick? Many people wonder, is yogurt good when sick? The answer depends on your symptoms.Yogurt can be great for your gut, especially if you’ve been taking antibiotics or have digestive upset. Probiotics in yogurt replenish healthy bacteria and support immunity.However, if you’re congested, avoid heavy dairy products — even yogurt — as they may thicken mucus for some people. Instead, choose non-dairy or low-fat probiotic options. 4. Herbal Tea Herbal, caffeine-free teas like chamomile, ginger, and peppermint can calm nausea, relieve sore throats, and help you stay hydrated. Add a spoonful of honey for its antimicrobial benefits and natural soothing effect. 5. Bone Broth Bone broth is rich in amino acids, collagen, and minerals that promote healing and gut health. Its warmth can also loosen congestion and provide much-needed comfort. Worst Foods to Eat When You Have a Cold Not all foods help you heal — some can actually make symptoms worse or slow recovery. Here’s what to skip when you’re sick. 1. Spicy Foods While mild spice may temporarily clear nasal passages, heavy spice can irritate your throat and upset your stomach. If you’re nauseous or have heartburn, avoid spicy dishes until you recover. 2. Sweets and Processed Sugar Sugar suppresses immune function and fuels inflammation. When you have a cold, it’s best to avoid candy, pastries, and sugary drinks. Excess sugar can worsen fatigue and congestion, making it harder for your body to fight infection. 3. Is Dairy Bad When You’re Sick? One of the most common questions during cold season is, is dairy bad when you’re sick?For some people, yes — dairy products can make mucus thicker and increase congestion. Milk, cheese, and ice cream can also be harder to digest when your stomach is sensitive.If you crave dairy, opt for lighter, probiotic choices like yogurt or kefir, and avoid full-fat, creamy varieties until you feel better. 4. Fried or Greasy Foods Greasy meals are hard on the digestive system, especially if you’re nauseous. They can also contribute to inflammation, making recovery slower. Skip fried foods like fries or fried chicken in favor of baked or steamed options. 5. Caffeine and Alcohol Caffeine can dehydrate you and make rest more difficult, while alcohol can weaken your immune system. When you’re fighting off a cold, hydration and sleep are your body’s best defense — so stick to water, tea, and clear broths instead. Vitamins and Nutrients to Support Recovery Even with the best diet, your body sometimes needs extra nutritional support to fight infection. These vitamins and minerals can strengthen your immune system when you’re sick: 1. Vitamin C Vitamin C is a powerful antioxidant that helps shorten the duration of colds and reduce inflammation. Found naturally in citrus fruits, peppers, and strawberries. 2. Vitamin D3 Vitamin D3 supports immune function, bone strength, and energy levels. Many people are deficient, especially in the winter months when illness peaks. 3. Zinc Zinc is an essential mineral that helps white blood cells function properly. It’s been shown to reduce the length and severity of colds when taken at the first sign of symptoms. 4. Beta-Glucan A natural immune-supporting fiber found in oats, mushrooms, and certain supplements. It encourages healthy white blood cell activity to fight infection. Healthy Habits to Recover Faster Beyond knowing the worst foods to eat when you have a cold, remember these habits to speed recovery: Get plenty of rest — your body heals while you sleep. Stay hydrated with water, herbal tea, and broths. Avoid smoking and alcohol, which slow healing. Eat small, balanced meals with easy-to-digest proteins and vegetables. Save 30% on Subscription Orders If you’re looking for an easy way to support your body during cold season, consider daily immunity vitamins that help you stay strong year-round. Our vitamins are non-GMO, vegan, sugar-free, and free from the nine most common allergens — formulated to melt fast and absorb efficiently. Subscribe today and never run out of your essentials.Use code EZ30 at checkout to save 30% off your first subscription order. Key Takeaways The best foods to eat when you’re sick include chicken soup, leafy greens, herbal tea, and bone broth. The worst foods to eat when you have a cold are spicy, fried, sugary, or dairy-heavy. Wondering is yogurt good when sick? — yes, if it’s probiotic and low in fat. Ask your doctor before taking new vitamins or supplements while sick. Hydration, rest, and balanced nutrition are the best medicine.

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!