Facebook Twitter YouTube Pinterest Instagram

5 Simple Self-Care Habits for a Recharge

by Cascade Ice on April 19, 2024

Feeling burned out? You’re not alone. In our fast-paced world, prioritizing self-care is more important than ever. But what exactly does self-care look like? It’s not just bubble baths and face masks (although those can be wonderful too!). Self-care is about making small, consistent choices that nourish your mind, body, and spirit.

Here are 5 simple self-care habits you can easily incorporate into your daily routine:

Move Your Body

Exercise isn’t just about weight loss or building muscle, and it doesn’t have to be a big production! A short walk, some gentle yoga stretches, or a quick dance session can boost your mood, reduce stress, and leave you feeling energized. Find an activity you enjoy and make it a regular part of your routine.

Power Down for Sleep

Rest is essential for both physical and mental health. Aim for 7-8 hours of sleep each night. Practice good “sleep hygiene” by creating a relaxing bedtime routine – turn off screens at least an hour before bed and establish a consistent sleep schedule. 

Fuel Your Body Right

Nourishing your body with healthy foods gives you the energy you need to tackle your day.  Focus on whole foods like fruits, vegetables, and whole grains. Don’t skip meals, and pack healthy snacks to avoid blood sugar crashes. The most important part to staying on top of your nutrition game is to plan ahead! Meal prep and pack healthy lunches and snacks, but don’t overdo it – eating healthy doesn’t have to be complicated. 

Hydrate Like a Champion

We’ve all heard it before, but staying hydrated is truly foundational to well-being. Dehydration can zap your energy, cloud your thinking, and even worsen your mood. Aim to drink eight glasses of water a day but listen to your body and adjust as needed. Here’s a trick: keep a reusable water bottle with you and refill it throughout the day. If regular water has you feeling bored, check out all that Cascade Ice Sparkling Water has to offer! 

Do Something You Enjoy 

Make sure to devote time in your day for activities that bring you joy, whether it’s reading a good book, spending time in nature, listening to music, or catching up with loved ones. Schedule these activities into your week and treat them like important appointments that you have to plan around. You’ll notice quickly how much this improves your mood and overall self-worth!

By incorporating these simple habits, you’ll be well on your way to feeling your best. Remember, self-care isn’t selfish, it’s essential! And don’t forget, staying hydrated is a superhero move in the self-care world. So, get started on your journey to a more balanced, recharged you!

What do you do to practice self-care? Let us know in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.

5 ways to achieve optimal hydration in the winter

by Cascade Ice on March 6, 2024

Even though it’s tempting to cozy up with hot cocoa and forget about water, staying hydrated in the winter is crucial for your health and well-being. Here are 5 of the best ways to keep your body happy and hydrated during the colder months:

Sip on warm beverages

While plain water is always an optimal choice, warm drinks can be more appealing in winter. Opt for herbal teas like peppermint or ginger, unsweetened decaf coffee, or even hot water with lemon or cucumber slices. Bonus points for infusing your water with fruits and herbs for added flavor!

Eat water-rich foods

Fruits and vegetables like watermelon, celery, cucumber, berries, and oranges are packed with water and nutrients. Soups and broths are also great options, providing warmth and hydration. Remember, even though these foods contribute to your fluid intake, they shouldn’t replace your water intake completely.

Flavor your water

Sometimes, plain water can seem a bit bland. Liven it up with slices of citrus fruits, berries, cucumber, or even herbs like mint or basil. You can also try sparkling water with a squeeze of lemon or lime for a refreshing twist. Our line of sugar-free sparkling waters come in a variety of fun flavors, so you’ll never get bored!

Carry a reusable water bottle

Keep a reusable water bottle with you throughout the day and refill it regularly. Having it readily available will serve as a reminder to drink and make it easier to track your intake. Consider an insulated bottle to keep your water at a comfortable temperature.

Monitor your urine

Pay attention to the color of your urine. Pale yellow indicates good hydration, while dark yellow or amber suggests dehydration. Use this as a guide to adjust your fluid intake throughout the day.

Bonus Tip

Limit dehydrating beverages like alcohol, sugary drinks, and excessive coffee. These can actually worsen dehydration and contribute to other health problems. Remember, everyone’s hydration needs differ based on factors like activity level and climate. Consult your doctor for personalized advice on how much water you should be drinking in winter.

How do you make sure to stay hydrated in the winter months? Let us know in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.

5 Ways to Naturally Boost Your Immune System

by Cascade Ice on December 30, 2023

Fall and Winter seasons are notorious for bringing about seasonal illnesses. If you’re looking to boost your immune health, you may wonder how to help your body fight off illnesses quicker or avoid them altogether. 

The good news is that lifestyle and dietary changes can boost your body’s natural defenses and help you fight sickness and get back to feeling better fast. Here are 5 tips to help boost your immune system naturally. 


While hydration won’t protect you from germs, staying hydrated (especially during the drier winter months) is especially important for your overall health. Being chronically dehydrated can result in headaches and can hinder all sorts of bodily processes like mood, physical endurance, digestion and kidney function – which, you guessed it – can increase your odds of getting sick. 

Make sure that you’re drinking enough water so that your urine is a pale yellow-color. While water is king, you can also add flavored electrolytes to help your body hydrate more efficiently. You can also add fresh fruit to your water or opt for a flavored sparkling water like Cascade Ice Sparkling Water. And don’t forget – tea and juice are also hydrating, but make sure water is your main source of hydration.


Did you know that immunity is closely tied to quality sleep? In fact, studies have shown that poor sleep habits can make you more susceptible to sickness. And, if you get sick, your body might also tell you that you need more sleep than usual to help fight off the illness. 

Adults should aim to get at least 7-8 hours of sleep per night, while children need more like 9-12 hours depending on age. The most important part, however, is the quality of your sleep. Make sure you’re getting uninterrupted sleep by establishing healthy sleep routines that you can stick to each night. 30 minutes before bedtime, turn off screens, make sure you’re sleeping in a dark environment, and use a white noise machine or app to drown out noise. Sticking to an exercise routine earlier in the day can also help you fall asleep faster and stay asleep. 

Eat fermented foods

You may not know that consuming foods that are full of beneficial bacteria can boost your immune system and ward off illness. These good bacteria are referred to as probiotics which live in your digestive system. Research suggests that a good gut microbiome can help your body fight off disease. Foods like yogurt, kimchi and sauerkraut contain probiotics, so aim to incorporate them into your diet every week. If you can’t regularly eat fermented foods, taking a probiotic supplement is a good option as well. 

Limit sugar 

Added sugars are present in so many of the foods and beverages we consume, which can lead to obesity. Obesity, type 2 diabetes and heart disease may increase your risk of getting sick by weakening your immune system over time. To keep your sugar intake in check, make sure to follow dietary guidelines for your age, weight and lifestyle. For a 2,000 calorie per day diet, your sugar shouldn’t exceed 25 grams. Look for low or no-sugar options when it comes to food and drinks. 

Take supplements

Experts agree that supplements can help strengthen your body’s immune response. However, because they are not regulated by the FDA, you should buy high-quality supplements that are independently tested by trusted third-party organizations like NSF International and ConsumerLab. Some great supplements to take during cold and flu season (which are backed by research studies) are vitamin C, vitamin D, zinc, echinacea and elderberry. Make sure to stock up on these to take throughout the season! 

How do you boost your immune system? Let us know in the comments below! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.


5 Tips for Healthy Kids this School Year

by Cascade Ice on August 17, 2023

A new school year is upon us, which happens to be a perfect time to establish new healthy habits for your kids (or even find ways to easily stick to old healthy habits!) Childhood is an ideal time to put healthy habits into place, as they are more likely to stick to a healthier lifestyle as they grow into adulthood. So, what are some small, easy ways to get started on making your child’s life as healthy as it can be so that they can grow strong? Read on for 5 simple tips to jumpstart your child’s school year with some healthy habits. 

Make meals a family event

Studies have shown that when a child is involved in the cooking of meals that they are more likely to develop healthy eating habits and be exposed to a wider range of foods. Try to not only involve them in cooking meals, but also shopping for food. Educate them about ingredients, food sources, and the best way to prepare different types of foods. Strive to eat meals together as a family at least 5 times each week. You’ll find that communication and eating habits both improve by sticking to this ritual!

Rethink your drink

Water is king when it comes to prioritizing the types of drinks your children should be reaching for. But kids love to have a little something fun, and there are ways to keep your kids hydrated without succumbing to boredom. Flavored sparkling waters like Cascade Ice Sparkling Water is a great way to offer your kids something different, and it’s a great alternative to sugary sodas. And with so many sugar-free flavors, you can offer variety in their choices, so they feel empowered to make their own healthy choices to stay hydrated.

Establish your child’s contributions

Call them whatever you want – “chores”, “contributions” – experts agree it’s healthy for kids to have daily tasks that help keep the household running. Involve your child in chores and try to make it fun. Turn vacuuming into a race or blast some music and turn laundry folding into a dance party! Make certain goals to achieve by accomplishing a certain number of chores each week and celebrate together as a family – experts agree that when children contribute work to the family and have assigned roles to help, their mental health is improved and they feel a bigger sense of belonging. 

Hit the “off” button

We live in a society that revolves around electronics. But taking regular breaks, especially for growing children, is imperative for healthy bodies and minds. Set up a regular daily schedule for Internet and social media use and try to limit it to 1-2 hours each day. Try to align your time online with your children’s, so that time spent off devices is spent together as a family. Get outside, go for a walk, play board games, or get involved in extracurricular activities like sports. 

Prioritize sleep

Kids grow so fast, so their brains and bodies need lots of good quality, uninterrupted sleep in order to keep up. If children don’t get enough sleep, they can struggle with schoolwork and their mood can suffer. Ideal ranges of sleep depend on a child’s age, but a typical school-aged child between 6-13 years old should get between 9-11 hours of sleep each night. Establish a regular routine each night where lights are turned low, screens are off, and reading is the main activity. You’ll find that if you get these regular nightly routines in place, falling and staying asleep is easier, and you’ll be a happier household overall. 

How do you prioritize your child’s health and wellness? Let us know in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.