by Cascade Ice on July 7, 2022
Nutrition is a crucial element to living a healthy life, but to this day, there is so much misinformation still out there – is coffee good or bad for you? What about chocolate? Red meat? Instead of relying on what different internet articles claim, reading product labels is a great habit to get into if you want to keep track of what you’re fueling your body with each day.
But how can you do it if you don’t have much time and you’re not sure what to look for? Below, we’ve rounded up 5 simple ways you can get started on this healthy habit of nutrition label reading.
Check the serving size
The most important element to get started in reading product labels is determining the serving size. Check at the top of the label to see how many servings the package of food contains. Sometimes, we inadvertently read the nutrition numbers on the rest of the label thinking that they don’t sound all that bad – however, the serving size may be quite small, and you need to multiply those numbers by 2 to get a more realistic view of what you’re consuming. For example, an average 20-ounce bottle of soda typically contains 2.5 servings, at 110 calories each. But usually, you wouldn’t drink just one serving – so make sure you’re paying attention to that because things like sugar, calories and sodium can really add up quickly.
Make sure you take into account calories from fat
While this part takes a little bit of math, it’s crucial in limiting fats in your diet. To find out the calories in your food derived from fat, simply divide the number of calories from fat by the total calories. For example, if the serving is 150 calories and 50 are from fat, the food is 33% of calories from fat. Marketing gimmicks – like “99% fat free” – on packaged foods can be very misleading, since they’re based on percent of weight, not calories. This quick math will help you decide whether to limit or avoid a product altogether that may have too much daily fat allowance.
Determine your daily allowances
The percent Daily Value (% DV) tells you how many nutrients in a serving of food or drink contributes to a 2,000/calorie a day diet. While the average person needs 2,000 calories a day, we’re all different and may need more or less depending on their lifestyle and activity. For example, if you’re eating fewer calories per day and eat only one serving, your % daily value will be higher than what’s on the product label.
Most Americans exceed the daily limits for saturated sodium, fat and added sugar. To limit this, make sure to choose foods to get less than 100% DV of these, and account for how many calories are in your daily diet. Also, make sure to eat food rich in fiber, calcium, potassium, and vitamin D to help ward off cardiovascular disease, high blood pressure and diabetes.
Organic certifications
While it’s not realistic to eat organic 100% of the time, it’s good to try and seek out organic products when given the option. When looking for organic products, make sure it’s not a product that simply states “Organic” in the title of the product or “made with organic ingredients”, but instead is marked with the official USDA organic certified logo. These products follow strict production, handling and labeling standards and go through the organic certification process. Did you know that our entire Cascade Ice USDA Organic Sparkling Waters are USDA Organic certified? Check out more here.
Are you new to label reading or are you a pro? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
by Cascade Ice on April 20, 2022
It’s warming up outside, which means more outside activities and basking in the sun’s rays. With the warmer temperatures and sun exposure comes risk for dehydration. Getting enough fluids each day is essential in keeping your internal organs operating efficiently and helping you feel your best. So how much water should you drink daily? For adults, the goal is about 64 oz, but you likely need more if you exercise or if the temperatures are especially hot.
Water is obviously the holy grail when it comes to staying hydrated, but what other ways can you protect yourself from dehydration? We’ve listed some easy ways to make sure your skin glows this spring and summer, and your body is functioning at its very best.
Make water more fun
We get it. It’s nearly impossible to drink only water every single day and not get a little tired of the monotony. Add some fresh sliced fruit to your water for a little something different. Or reach for a Cascade Ice USDA Organic Sparkling Water with zero calories and sugar. You can even freeze flavored water for an iced treat! As always, just make sure you’re limiting caffeine and alcohol to stay consistently hydrated.
Prepare for especially hot days
Check the weather forecast daily and plan to stay inside when it will be especially hot outside. If you don’t have air conditioning, you can seek refuge at the mall, movie theater or library. Also, avoid direct sun exposure during 10am-2pm, which is when the sun’s rays are the strongest and you’re most susceptible to sunburns and dehydration. Lastly, wear lighter, more breathable fabrics on super-hot days, and throw on a hat to protect yourself.
Stay ahead of it
If you feel thirsty, this usually means that you’re already dehydrated. Make sure you’re staying on top of hydration throughout the day. Your urine should be a very light yellow color if you’re properly hydrated. Especially if you’re active, you don’t want to find yourself in a citation where you feel dizzy or lightheaded from too much sun exposure and not enough water. Carry a water bottle with you wherever you go. They even sell bottles that show you how much you’ve drank so you can keep track!
Eat the rainbow
Did you know that fruits and vegetables contain water? Consuming water-rich fruits and veggies is an awesome way to supplement your water intake. Things like watermelon, zucchini, peaches, tomatoes and pineapple have great amounts of water content, so make sure you’re snacking on these types of foods regularly during the warm weather months.
What is your favorite way to stay hydrated during the Spring and Summer? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
by Cascade Ice on February 25, 2022
As Spring nears, many people are thinking of ways to feel better after a long winter that’s filled with dodging viruses, bitter temperatures and perhaps not eating the best foods. The good news is that you can adopt some simple habits to help detox your body and have you looking and feeling your best in no time.
Ancient cultures have used detoxing techniques for thousands of years to help boost their mind and body functions. Keeping the mind and body in good shape was believed to be the key to living a long and healthy life. Today, in our modern culture, people often look to quick fixes which can sometimes be effective, but you have to make sure that they are helpful in the long term as well. Things like environmental toxins, processed foods and stress can take a toll, especially in the long winter months.
Read below for some simple things you can do right now to start getting your mind and body in top shape going into the spring season.
Step up your hydration
Most people are dehydrated and don’t even realize it. Symptoms of dehydration can be headaches and fatigue, and you can even mistake hunger for thirst, which can lead to overeating. Strive to drink eight 8-ounce glasses of water per day, but if it gets monotonous, try squeezing fresh fruit juices into your water, or grab a Cascade Ice USDA Organic Sparkling Water with just 3 ingredients. Being properly hydrated will help all the systems of your body operate better and more efficiently, making you feel (and look!) better.
Get your blood flowing
Another great way to stimulate your body’s natural detoxing mechanisms is to incorporate regular exercise. But don’t let the word “exercise” intimidate you! Simply getting 25 minutes of activity every day, whether it’s taking a neighborhood walk with your dog, riding your bike, or walking in the mall, it all counts as physical activity, and it’s a perfect way to improve your overall health. Even stretching activities like gentle yoga and using a foam roller to increase circulation throughout your body will help speed up the removal of toxins from your body. Or, if you prefer a sweaty workout, that’s even better – sweat is one of the best ways for the toxins to exit.
Don’t Stress!
It’s easier said than done, especially in these turbulent times we live in. But keeping your stress levels in check can really go the extra mile in keeping all your body’s functions operating in an ideal way to keep you healthy and feeling good.
Stress creates the presence of cortisol in your body, which has a negative impact on your heart, brain, and your ability to maintain a healthy weight. How should you limit stress? Find out what makes you tick – what makes you feel at peace. And then, incorporate more of that into your life! Make time for it and make it a priority daily. The long-term benefits of making these things a habit will prolong your life – no, really!
Indulge in lots of sleep
It’s a hot commodity – the coveted 8 hours of uninterrupted sleep. But it’s truly what you should strive for every day. The more you make sleep a priority and a habit, the better you will feel and the better your body will function. So, find out what it will take to get you there, and do it. Should you download an app that leads you through sleep meditations before you drift off for the night? Absolutely! Make sure your sleep space is dark, quiet, and use white noise. If you know you need to wake up early, try to adopt an earlier bedtime and stick to it. The more you make it a routine, the easier it will become for your body to read the sleep cues and allow you to have a full night of restful sleep. So, indulge in some wonderful sleep!
How do you detox? Let us know about your favorite cocktail in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
by Cascade Ice on December 23, 2021
‘Tis the season for wonderful times with family and friends, festive merriment, and lots and lots of food and drinks! It’s that time of year that even the healthiest and most disciplined people can get off track during the holiday season and feel like they lose progress. After all, treats and temptations are everywhere, and routines can get disrupted easily.
That said, there are some easy tips that can help holiday-proof your healthy living plans and stay on track with your health goals, all while still enjoying every moment of the holiday season. Read on for some ways you can stay healthy through the holidays and right on into the new year.
Prepare for Challenges
Holiday parties are notorious for sweet treats and calorie-laden, rich foods. The best way to avoid overindulging is to go into the holiday season with a plan. For example, if there are sweets you have your eye on, make sure to cut back on carbs during the big meal so that you don’t overeat. Or, if the meal is served later in the day, make sure to eat a small snack earlier in the day to keep your blood sugar steady. And if you do happen to get off track, simply get back to healthy eating with your next meal. Adding in more physical activity like a long neighborhood walk or dance party can get your blood flowing and burn off some of those holiday feast calories.
Make some Healthy Swaps
When you’re faced with a buffet of delicious holiday food, and you certainly don’t want to miss out, you can simply make some small, healthier swaps instead of going without. With a slice of apple pie, choose whipped cream instead of ice cream and save over 150 calories. Instead of chips and dip, grab some fresh veggies instead and save 95 calories per serving. Skip the egg nog and enjoy a skinny cocktail or mocktail using Cascade Ice Sparkling Water instead, and cut over 200 calories!
Keep Moving
With the winter weather and packed schedule, physical activity could be the last thing on your to-do list. But getting your body moving is more important than ever during the holiday season because it not only helps burn calories, but it has also shown to help with stress and mental health. Plus, it can make up for any added calories you consume. So, sign up for a yoga class or take your dog for a walk.
Get some Shut Eye
Long winter nights and social obligations can mean less sleep. When you’re sleep deprived, your brain tends to prefer foods that have a higher sugar and fat content, making it harder to make healthy food choices. Make sure to get 7-8 hours of sleep each night and be consistent with bedtimes and routines. Ensuring a good night’s rest will go far in safeguarding your body from fatigue and will help you stay strong through all the holiday temptations.
Stay Hydrated
It’s common knowledge that thirst can often be mistaken for hunger. When you’re busy, water intake is usually an afterthought. Make sure you’re staying properly hydrated throughout the day to help with digestion, brain function, and energy levels. Is plain water getting boring? Try a Cascade Ice USDA Organic Sparkling Water for a sugar-free way to stay hydrated with the perfect amount of fresh flavor.
Most important of all, remember to enjoy all the holidays have to offer. Even if you get off track with your health goals, there is always tomorrow. The holiday season is meant to be surrounded by loved ones and indulging more than usual. With these tips, you can do all of that and still reach your health goals. Happy Holidays!
What is your favorite thing to indulge in during the holiday season? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
