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.
by Cascade Ice on June 19, 2023
Staying healthy all year may require a different focus during the various seasons, and Summertime is no different. Did you know that during the summer months and in hotter climates you require more hydration than in moderate climates? Exerting yourself in the heat of a summer day can also lead to dehydration, which has its own health risks, so it’s an important thing to be aware of as we start enjoying outdoor summer activities. But how can we easily fit our hydration goals into our fun summer plans? Easy! Check out our quick hydration hacks below.
Set a daily intake goal
Even if you’re relaxing in the shade during the hot days of summer, you should still up your water intake during the season. If you are in the sun, strive to get 8 oz of water every 30-40 minutes. So, set your daily ounces goal based on your activity level and planned sun exposure level and try hard to meet that goal. If it’s tough for you to keep track, grab a water bottle with ounces clearly marked so you know how much you’ve consumed (or simply mark on your water bottle with a sharpie). If it’s still tough to remember, set a recurring alarm on your smartphone or watch – the results of staying hydrated will be better cardiovascular health, clear skin, better mood and much more.
Grab what you can
If you’re in a pinch and plain water doesn’t sound appealing, or you don’t have it on hand, natural juices, teas, sparkling waters and even coffee (yes coffee!) can help you meet your hydration needs. Of course, keep caffeine to a minimum as it tends to dehydrate you if you consume too much. Cascade Ice Sparkling Water has tons of flavor options and can be enjoyed straight from the bottle or over ice for extra hydration! Even drinks with added electrolytes are a great choice for the summer.
Eat hydrating foods
One of the best things about summer is all the delicious foods! People often forget that certain foods can be hydrating as well – in fact, we get 20-25% of our daily water intake from food! If you’re hungry, try choosing foods with a higher water content, such as fresh greens, melons, and peppers. And of course, wash down your food with a glass of water!
Dress smartly
Fluid intake is very important, but so is fluid retention in the summertime. And clothing plays a big part in that, especially when considering sun exposure. During the summer, aim to wear loose-fitting cotton, linen or rayon fabrics which allows air to circulate. These materials can keep you cooler longer and can wick sweat away from your body. Also, aim for lighter colors to reflect the sun rather than absorbing the heat from it.
Check your pee!
A surefire way to tell if you’re hydrating enough during the summer? Check your urine – it should be pale in color, similar to straw. If it’s a dark yellow, this means you may already be dehydrated. Grab some water and stay in the shade ASAP! Consult your health provider for any questions related to your health, sun exposure and hydration.
How do you stay hydrated in the summer? Let us know in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
by Cascade Ice on April 13, 2023
Spring is here, which means the weather is warming up and the sunshine is sticking around for a while. With the warmer temperatures inevitably comes more sun exposure for your skin. You’ve probably always heard that the skin is the body’s largest organ, but did you know that when it’s not healthy, it’s not able to act as a strong barrier to protect you?
Your skin has many functions, but the most important role is to protect us from pollution, viruses and chemicals that are present in our atmosphere. Skin also regulates your core body temperature, protects important internal organs, and acts as a manager to maintain and control fluids (among many other things!). While many factors play into how healthy your skin can be, such as age, genetics, disease and hormones, there are several things you can do to better the health of your skin. Here are just a few quick, simple ways to keep your skin healthy and glowing all Spring and Summer long:
Control life stressors
While many of us lead demanding, fast-paced lives, keeping stress under control is a critical component in the health and well-being of your skin. Which is why some people may see blemishes pop up before a stressful life event. What can you do to keep stress under control? Try things like daily meditation practice, taking walks, doing breathing exercises and carving out time in your day to do things you really enjoy. Still feel stressed? Try to pinpoint what’s causing you to feel this way and take a good look at what you can change. After all, so many studies now are linking stress to disease, so it’s an important factor in your overall wellness. Take stress seriously and try to eliminate it from your life!
Drink lots of water
Most people assume they are getting the right amount of hydration each day, but, unfortunately they aren’t. And you can chug a gallon of water each day, but most times this will not help with keeping your body hydrated. So, what to do? Try adding some electrolytes to your water to help your body absorb water better. Carry a reusable water bottle around with you all day and aim to consume an ounce of water for each pound you weigh – more if you exercise. Regular water gets boring? Try Cascade Ice Water for something different and fun!
Get your ZZZ’s
Get your beauty sleep! Have you ever noticed how tired your skin looks after a bad night’s sleep? Well, there is a science to that. The National Sleep Foundation recommends that adults get 7-9 hours of sleep each night, and practice good sleep hygiene such as turning the lights low an hour before bedtime and aiming for the same time getting to sleep each night. Sleep deprivation can have a big impact on your skin’s functioning and appearance. And with only a little amount of sleep, your body doesn’t get the optimal amount of time each night to repair itself from environmental toxins and sun exposure. So, make sleep a priority and get your shut eye!
Cut out tobacco
Using tobacco products is one of the fastest ways to age your skin. It shrinks the blood vessels, which tanks the skin of the nutrients and oxygen it needs to look and feel healthy. Quitting tobacco products can prevent wrinkles and preserve your skin’s collagen. Trade the tobacco for a new healthy habit such as a fun hobby, a book club or a walking group. The more you make these healthy habits a daily thing, you’ll find it’s easier to keep cravings and unhealthy behaviors under control.
Use sun protection
While some sun exposure is good for your body to absorb Vitamin D, regulate hormones and give you a boost of energy, too much can be detrimental for your skin. To avoid sunburns from sun overexposure, try a daily sunscreen for your body and face. Also, make sure you’re tracking when the sun’s UV rays are the strongest throughout the day and avoid those times. Protect your body’s biggest organ with hats, sunglasses, and SPF!
What’s your favorite way to keep your skin healthy? Let us know in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
by Cascade Ice on February 24, 2023
How are your New Year’s resolutions going? If you’re like most Americans, you may not feel as though you’ve succeeded in keeping them. That’s because research has shown that instead of making vast, sweeping changes to your health habits, human beings tend to be more successful if they instead focus instead on making small, healthy choices every day. So, what should you do to keep on the healthy living track? Easy, healthy hacks that you can put in place today! Hacks are shortcuts that make getting to our destination a little bit less daunting.
Below are 5 simple health hacks that anyone can do with minimal effort, time, and cost. Start with one and make it a daily habit before adding another. Soon you’ll be on your way to keeping healthy habits for a lifetime!
Take deep breaths
Breathing is the thing our body does instinctually, but as we get older, we tend to forget the importance of deep, belly breaths. Deep breathing for just 5 to 10 minutes each day can slow aging, lower stress and blood pressure, and improve mental clarity. Start by lying on your back and focusing on drawing big, deep breaths into your belly and out through your mouth. If you’re new to this, place a book or other object on your stomach and focus on the rise and fall of each breath.
Step away from electronics
Most of us struggle these days with depending on technology, and that dependence is slowly contributing to stress, depression and bad sleep. Start by shutting off your phone, laptop or TV for 30 minutes each day and work your way up to a full hour. During those times, think of something you love to do, like catch up with friends or family over the phone, going for a walk, or cooking. You’ll be pleasantly surprised how it feels to be freed from electronics and social media just for a short period of time!
Set and meet a daily hydration goal
There are tons of research that point to the plentiful benefits of staying hydrated. But most people just don’t want to chug a gallon of plain water every day. So, incorporate other healthy hydration sources in your daily goal. For example, upon waking, mix the juice from half of a lemon into your water to add vitamins and antioxidants. Or try some sparkling water varieties (we’re partial to Cascade Ice Sparkling Water!) to jazz up your intake. Even a flavored electrolyte powder is a nice change up to plain water that boasts all kinds of benefits! It all counts and goes a long way with keeping your body hydrated and functioning at its very best each day.
Get 15 minute of exercise
We get it – there are days that are so busy, you simply can’t make it to the gym or even think about going for a run. However, everyone has 15 minutes to spare in their day, and reframing the idea of “exercise” to include any type of physical movement will really help you to make it happen each day. Taking the dog for a walk, doing a quick yoga session, or even taking the stairs or biking to work count as physical exercise. Just make the goal of getting 15 minutes in each day and you’ll be surprised at how your physical and mental health get a big boost! Make sure you track what you do each day and hold yourself accountable.
Have a good laugh
There are many studies that have proven the vast benefits of laughter. It can boost your immune system, lower stress, and is considered nature’s medicine for your physical and mental health. But life is hard – what if you just don’t feel like laughing? Don’t overthink it! Put on your favorite comedy show, dress up in goofy outfits with a friend, play a funny board game, or attend a goat yoga class! The options are endless, but the importance of being around others and being playful will benefit your health greatly in the long run. So get out and have a laugh each day!
What health hacks do you currently do daily, or which ones do you hope to start? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
