by Cascade Ice on November 6, 2020
Let’s face it … day after day, planning what to eat for lunch can get challenging, especially when you’re feeling bored or unmotivated, or perhaps like you eat the same thing all the time!
Cascade Ice is here to save the day and give you the basics when it comes to keeping your lunch filling and healthy so you can change up the variety each day, but still stay on track with your healthy living goals. Check out these main components your lunch must have, and then add your personal touch to make it fun!
Pack your protein
Making sure that your lunch includes protein will not only boost your metabolism, but it will keep you full longer and keep your brain powered throughout the day. Aim for at least 15 grams of lean protein with every meal – think ground turkey, nitrate-free lunch meat, grilled chicken breast, or organic nut butters.
Include the right vegetables
While it’s great to include vegetables in your lunch, make sure they are low in calories and nutrient-dense. Non-starchy choices like green leafy lettuce, tomatoes, cucumbers, and broccoli are perfect choices to meet your daily fiber intake and get a healthy dose of vitamins and minerals. Make it fun by including a dip like light ranch dressing or almond butter!
Don’t forget the fat – really!
We’ve been told for so long that fat is bad, but if you choose the right kinds of fats, you’ll actually get a healthy dose of energy if you eat them in moderation. They can also keep you fuller longer, eliminating the need for snacking throughout the day. Examples of healthy fats to include in your lunch are olive oil, nuts, olives and avocado.
Go for the grains
Grains are a must for any lunch because they contain nutrients, minerals, carbohydrates, and dietary fiber. If you are craving a sandwich for lunch, choose whole grain bread, or try brown rice or quinoa.
Water, water, water
We might sound like a broken record, but water intake is just as important to your overall health as what you eat. Drinking enough water aids in digestion and can boost your metabolism. Make sure you have at least one glass of water with each meal, and if you need something to switch things up, grab a Cascade Ice Sparkling Water or a glass of unsweetened ice tea. What’s your go-to healthy lunch? 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 October 22, 2020
We are living in unprecedented times that call for more caution to be taken when it comes to exposing ourselves to COVID-19 by visiting restaurants, shopping malls and gyms. Which is why millions of Americans have opted to get their exercise from the comfort and safety of their home instead of workout facilities where germs are more easily spread. But what if you do not have a lot of money to spend? You can still build an amazing space to get your daily dose of exercise at home. Here’s how!
Identify the perfect spot
Some have an extra room in their home that could easily be converted to a workout space, but many do not. In the latter case, exercising outside when the weather is optimal is an option as well. The exact space you will need will depend on what types of workouts you plan to do. If you would simply like a yoga and stretching area, roll out your yoga mat and you are set! If you would like some weights, kettlebells or barbells, make sure you choose a space that will accommodate more room for you to perform various exercises with different types of weights. Make sure the room is well ventilated and comfortable. Add some music if you would like!
Use household items
Don’t have any weights or workout equipment and hate the idea of spending money on it? Try using household items. A sturdy chair or couch can be used as a bench for tricep dips and chest presses, in addition to tons of other exercises. Soup cans can be used as weights, and heavy reusable grocery bags filled with cans could be used as a kettlebell. Or look at your local thrift stores, discount stores or online swap sites to see if anyone near you is selling or offering used equipment.
Come up with workout routines
The Internet is a treasure trove of free workout inspiration! Whether you are looking for an intense, quick HITT workout or need pointers on weight-lifting exercises, most of it can be found for free on YouTube. Of course, there are other paid options that require memberships or even apps that will provide daily workouts. This takes the guesswork and the boredom out of working out at home, and some people report that it feels as though you’re in a group fitness setting, which can often keep your motivation going.
Recover like a champ!
One of the most important parts of any workout, whether it’s at home, outside, or at a gym, is recovery. If you do not stretch and hydrate after a workout, it can leave you with cramps, fatigue and soreness that will undoubtedly decrease your chances of making it a daily habit. So, what is the best way to make sure you reap all the benefits of at-home exercise? Make sure you hydrate! Plain water or fancy water (Cascade Ice Sparkling Water is a fantastic way to make sure you don’t get bored) – all that matters is that your body gets back the water that you sweat out during exercise. And taking 5-10 minutes to stretch after a workout can decrease your chances of getting injured. Plus, it feels great!Do you have a home workout space? 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,
How To
by Cascade Ice on October 16, 2020
With the Fall season comes the feeling that life gets back into more of a “routine” again, and even though it hasn’t been a typical year, people are looking for ways to bring a healthy balance to their lives when so much is uncertain. Starting your day off on the right foot with a healthy breakfast is one way to maintain a healthy balance and increase your chances of having a great day!
A healthy breakfast should be high in protein so that it gives you lasting energy throughout the morning, and should also be low in sugar, so that you don’t crash. The first two recipes below can be made in advance, to make your mornings even easier while you’re on the go. Check out our recipes for delicious, healthier options for breakfast:
Apple Cinnamon Overnight Oats
½ cup Old fashioned oats
½ cup almond milk
½ cup chopped apple
Dash of fresh lemon juice
½ teaspoon cinnamon
1 teaspoon honey
Combine oats and almond milk in a jar. Coat the apple with the lemon juice and add to the jar, sprinkling cinnamon on top. Chill overnight in the refrigerator. When you wake up, stir, top with honey and enjoy!
Veggie Frittata Muffins
8 eggs
⅓ cup almond milk
½ teaspoon salt
Dash of pepper
2 large handfuls of chopped fresh spinach
1 cup chopped tomatoes
1 cup chopped onion
⅓ cup crumbled feta
Set oven to 350°F and prep muffin pan with cooking spray. In a bowl, scramble eggs with almond milk, salt and pepper. Fill each muffin space ½ full, and divide the spinach, tomatoes, onions and feta and pour on top. Bake for 20 minutes. Store extras in the fridge and simply microwave when you’re ready to eat them!
Green Machine Smoothie
1 cup unsweetened almond milk
½ cup of Cascade Ice Sparkling Water in Kiwi Strawberry
1 frozen banana
1 cup spinach
1 tbsp peanut butter
1 vanilla protein powder
Blend all ingredients together thoroughly, pour in favorite cup and enjoy!
What’s your favorite go-to healthy breakfast? 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 October 2, 2020
Are you a self-described soda addict? Or perhaps you have a daily soda (or two) and don’t really know exactly what you’re consuming. We get it – that rush of sugar and caffeine can really help push you through a day where you feel like you’re dragging. But studies have shown that the long-term effects of soda consumption can lead to things like heart disease, diabetes and obesity.
Many Cascade Ice fans have made the leap and nixed soda from their diet with the help of our sparkling waters. We have several different product lines with many different flavors to choose from, with zero sugar or calories. Twist the cap or pop the can open to reveal fizzy, fruity flavor that will never leave you bored. We promise you won’t miss soda one bit!
Want more proof that it’s time to kick sodas to the curb? Check out our scorecard compared to an average soda:
Typical soda
240 calories
75 mg of sodium
65 grams of sugar
57 mg of caffeine
Cascade Ice USDA Organic Sparkling Water
0 calories
0 sodium
0 sugar
0 caffeine
Still want the caffeine? Our Cascade Ice Organic Caffeinated line is for you! Clean caffeine with crisp flavor, and just the right amount of caffeine to keep you going.
Have you kicked your soda habit using Cascade Ice as an alternative? Tell us in the comments below, or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
