by Cascade Ice on December 9, 2020
This upcoming year, just like every other year, millions of Americans will make New Year’s resolutions to lose weight and live a healthier lifestyle. But, by the 6-month mark, less than half of them will be unsuccessful in losing or maintaining their weight.
What are the common pitfalls that often cause people to fail at their diet? The answers may be more straightforward than you think! Read on to find out the most common mistakes so that you can avoid being another New Year’s resolution dropout!
You Fall into Marketing Traps
As a society, we often get duped into the idea that fat-free and gluten-free are always a healthier option. However, reading the actual ingredients on products is an important part of weight loss. Unfortunately, sometimes health claims on diet foods are misleading. Instead of falling for fancy marketing language on products, get to know what’s actually in your food and adjust your purchases from there. Remember – not all foods with high fat content or gluten are bad for you! Each person is different. Consult your doctor to come up with a food plan that’s tailored to your body’s needs.
You Drink Your Calories
It’s so easy to forget how much sugar is in that frappucino, or how many calories are in that post-workout sports drink. Instead, make it a rule to only drink water (or a lightly sweetened sparkling water like Cascade Ice), and only the occasional sugary beverage. Unfortunately, sugary, high-calorie drinks contain a large portion of your daily dietary allowances, but won’t leave you satisfied for long. As a result, you end up consuming way more calories and sugar than you even realized.
You Skip Meals
Most people mistakenly think that skipping meals is an easy way to eat less calories throughout the day when trying to lose weight. However, studies have shown that it can often lead to overeating later on, which completely defeats the purpose! Not only that, but skipping food can cause your metabolism to stall. Instead, opt for a quick, high-protein option if you’re busy and can’t enjoy a full meal, like a protein smoothie or homemade trail mix.
You Pass on the Treats
It’s counterintuitive, but experts agree that if you deprive yourself of your favorite treats completely, you are more likely to binge later on. Instead of completely nixing treats, allow yourself a small one each day, whether it’s salty chips or a piece of chocolate. In the long run, you’ll be happier and less likely to fall off the healthy eating bandwagon.
Your Sleep Schedule is Out of Whack
Sleep is one of the most crucial aspects to living a healthy life, and it correlates directly to your diet goals. Getting regular, uninterrupted sleep each night can regulate hormones and stave off cravings, which in turn can keep you on track. Aim for 7-8 hours each night, and try to stick to the same schedule.How do you maintain a healthy lifestyle? 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 December 4, 2020
It’s the season of colds, flus and sniffles, and more and more people are looking for ways to naturally boost their immune systems to protect them during the Fall and Winter months. Believe it or not, most of the things that can make a big difference in helping your immune system stay strong are already in your home or require you to make small changes to your routine. Read on for more tips on how to give your body a healthy boost.
Remember your A B C D and E’s!
Are you taking a daily multivitamin? Lack of the right levels of vitamins in your body have been shown to put you at risk for illness. Taking a multivitamin daily, along with practicing a healthy diet with fruits and vegetables can play a key role in your immune response during cold and flu season. So, order some vitamins online or purchase at your local pharmacy!
Drink More Water Than You Think
Most people assume they are getting the right amount of hydration each day, but they are not. We live in a busy world, and we often mistake dehydration as hunger. 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!
Soak up the Sun
Spending at least an hour of your day getting sunshine is crucial to your body manufacturing enough Vitamin D to ward off sickness. If you’re stuck inside or work from home, try stepping out for a neighborhood walk, or taking your laptop by the window to absorb some sun. Some studies have even shown it can have a positive effect on your mood!
Rest and Repeat
Chronic fatigue and stress can wreak havoc on our immune system response. So, when germs come knocking, our body is literally defenseless when our it is already under attack from stress and fatigue. Try a daily guided meditation (there are millions to choose from on apps and the Internet for free), focus on your breathing, and make sure to get about 8 hours of sleep each night. Even more important, try to stick to your sleep routine so that your body falls into a natural rhythm each day.
What’s the best way you try to keep your immune system strong? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
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Healthy Living
by Cascade Ice on November 20, 2020
Photo credit: Alicia Bruce
Thanksgiving is synonymous with a giant feast, after which you loosen the buttons on your pants. And sometimes, if you’re trying to stay on track with your health goals, it can be filled with regret for overindulging – which can set you even further back.
Instead of overdoing it this Thanksgiving, why not try a more balanced approach that will allow you to indulge in your favorite foods and treats, while still keeping you on track? Cascade Ice can help! Below we offer a few tips to help you navigate this holiday season confidently, so you can stay healthy and confident.
Start Thanksgiving with Exercise
Losing and maintaining weight is all about “Calories in, calories out.” Which means, if you exercise and burn calories on Thanksgiving, you can take in more calories than you could if you hadn’t exercised at all. And remember that exercise doesn’t have to be complicated or rigorous – you can do an at-home yoga video, or simply take a neighborhood walk to burn those extra calories! A small sweat each day can go a long way in improving your overall health.
Eat a Filling Breakfast
Most people think that they should save their calories for the big feast, but that approach usually ends up being counterproductive. Experts actually suggest that eating a small, protein-packed meal in the morning can give you more control over your appetite when the big Thanksgiving day meal comes. Trying eating eggs, avocado toast, or a protein-packed smoothie before the big meal, so you won’t feel famished.
Pick Your Favorite Foods
For some, Thanksgiving is all about the turkey, or even the stuffing. To avoid overeating, focus on 1-3 food items that you must have, and skip those you don’t. If you indulge in the food that you’re really looking forward to eating, you won’t feel deprived, and by eliminating those things you may not be crazy about, you’re saving yourself some unnecessary calories.
Limit the Alcohol
It can be very difficult to stay away from alcohol during the holiday season, but alcoholic beverages are notorious for being full of empty calories. Not to mention, they can limit your inhibitions, leading to unnecessary snacking. What to drink instead? Try a fun mocktail with fresh fruit (Cascade Ice has some great recipe ideas that are low-calorie and low-sugar, and you can make any of them into “mocktails” by eliminating the alcohol). Drinking more water throughout Thanksgiving day can also help curb hunger cravings and keep you from overeating. Pass the H20, please!
How do you stay on track during the Thanksgiving holidays? Tell us in the comments below! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
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Healthy Living,
How To
by Cascade Ice on November 13, 2020
Working out and eating healthy are the fundamentals of maintaining a healthy lifestyle and managing your weight, and everyone seems to understand that these are necessary to stay healthy. However, one often overlooked aspect of health is flexibility, which is maintained through daily stretching.
Most people think that they don’t have time to carve out in their day for stretching, or that it’s simply not important. But research has shown that stretching can help improve flexibility, as well as your overall range of motion. This can have a significant impact on your ability to stay active long term. And, it can take as little as 5 minutes a day. Here are the most important elements of a a daily stretching routine:
Before vs. After Exercise
It’s most important to do a dynamic warm up before physical activity. This could include body weight squats, walking lunges, and even pushups. You don’t want to hold stretches for a long period of time before your body is warmed up. After your workout is complete, try some side bends, shoulder stretches and hamstring stretches and hold each of them for at least 30 seconds each. This will help move the lactic acid through your muscles and increase your range of motion.
Hit the Big Muscles
When it comes to a daily stretching routine, make sure you’re focusing on the major muscle groups, like the glutes, thighs, hips, back, and shoulders. Make sure you’re also stretching both sides equally to maintain symmetry and steer clear of injury from overuse of one side.
Know when to use caution
Sometimes our muscles can get sore from overuse, or worse – we can get stress fractures. If you have a chronic condition or an injury, adjust your stretching routine to focus on other muscles so as not to aggravate sore or torn muscles. The goal is to establish and maintain a routine that will help you stay in the exercise game for the long haul. Discuss your stretching routine with your medical provider if you have any concerns.
Keep it up!
Stretching doesn’t have to be difficult to fit into your daily routine. What’s more important is not how long you stretch, it’s the regularity at which you perform the stretches. So, aim for 5-6 days each week, especially if you’re exercising regularly. If you skip your stretching routine, you may miss key benefits and your flexibility may decrease, making it harder to start again.
One lesser-known tip to help with your body’s flexibility? Water! Increased water intake has been shown to contribute to overall mobility and body relaxation. If you get bored with regular water, try Cascade Ice Sparkling Water and our different product lines with zero sugar, calories or gluten. Trust us, you’ll never get bored with all the flavor combinations we offer!
What’s your favorite way to stretch? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
