by Cascade Ice on September 25, 2020
Do you usually crash after your morning coffee and bagel? Do you head for the vending machine to help you get through the afternoon slump? You may need some help managing your sugar intake. Whether we realize it or not, most Americans consume around 70 grams of sugar each day, and the daily recommended limit is 25 grams for women and 38 grams of sugar for men. And unfortunately, it can be a slippery slope – when you consume more sugar in your diet, you end up craving more.
There are many reasons why sugar is so addicting. It can release the “feel good” brain chemical, serotonin. It can also release endorphins, which makes us feel calm and happy. Too much sugar in our diet can lead to issues like heart disease and diabetes. So how can you stop the sugar cravings for good? Here are some easy to implement tips that you can refer to each day, making small changes that add up to a healthier lifestyle overall.
Make a plan
Whenever you’re trying to make changes to your lifestyle, it’s always enlightening to sit down and write everything out. Chronicle your food and activities for a week, taking special care in identifying where you can make small changes. Then, make a plan. Set attainable goals for yourself and celebrate when you’ve achieved them! A lousy diet often results from a lack of planning and reaching for less healthy choices out of convenience. After all, we live fast-paced lives. So slow down, plan, and celebrate your progress.
Get moving
Especially during a pandemic, it’s easy to stay inside and brush off plans to get out and exercise. But now more than ever, it’s important to get your body moving, your blood flowing, and boosting your energy levels. Does this have to be 6 miles of running every day? Absolutely not! Start with a daily neighborhood walk, or taking a flight of stairs instead of the elevator, or even a virtual yoga class. It really doesn’t matter how decide to move your body, just move it! Studies have shown that mild exercise can trigger metabolic processes that make more blood sugar available to the brain, which reduces cravings for sugary, processed foods.
Tackle cravings with fresh fruit
Sugar cravings are unavoidable, especially when you’ve just started your journey to a low-sugar lifestyle. Keep lots of fresh fruit handy for when sugar cravings hit. Unlike processed sugar, with fruit you also get fiber, nutrients, and refreshing, sweet taste. Like we mentioned above, having these things ready at all times make it easy to make better choices.
Stay hydrated
We’ve said it before and we’ll say it again … staying hydrated is one of the most important things you can do to maintain a healthy lifestyle. Staying optimally hydrated in particular can help you manage sugar cravings too. Replace sodas and juices with water or an organic sparkling water to help reduce your added sugar and overall calorie intake each day. Check out what Cascade Ice Sparkling Water has to offer!
Indulge occasionally
We know, it sounds counterintuitive. But making huge, sweeping changes can sometimes backfire if you don’t give yourself a little “wiggle room.” So, our advice is to give in a little when it comes to your sugar cravings. Allow yourself a small amount of what you’re craving, whether it’s a small cookie or some soft serve. Enjoying a little of what you crave can help you avoid binging and failing altogether. So give yourself some love and allow yourself some small treats every so often! You’ll be surprised at how it helps you stay the course.
How do you curb your sugar cravings? 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 September 10, 2020
With experts predicting that this year’s flu season will be more serious than most, people will be looking for ways to prepare their bodies to fight off infection and even shorten or lessen the severity of seasonal illnesses. And as COVID-19 still looms, now is a great time to do all that you can to stay healthy and keep your body strong. After all, when your body is working well, it can help you avoid illness. But if you let it get run down, you’re more likely to get sick.
Your immune system is a complex system of cells and organs that work in harmony to protect you against disease, and stops bacteria and viruses from entering your body. Here are 5 simple ways to keep your body running the best it can be heading into the Fall season.
Take a probiotic
About 80 percent of your immune system reaction happens in your gut, so it’s very important to keep it healthy. Recent studies concluded that probiotics can boost the body’s immune response, helping it to better prepare to fight infections including the common cold. There are many probiotics available in drug stores or grocery stores near you – choose one with a few different strains of good bacteria.
Eat the Rainbow
We all know that a well-balanced diet includes lots of fruits and vegetables, but did you know that the immune system needs nutrients from all kinds of different foods to function at its best? Try to include many different types of foods in your diet that include vitamins, minerals, fats, carbohydrates and protein. Red, orange and yellow vegetables contain Vitamin C, and leafy greens include vitamins C, E and K, folate and other minerals.
Go outside
Getting outside each day has too many benefits to name, but the most important benefit during colder months is getting Vitamin D from sunlight. Daily exposure to the sun can also help your body better absorb vitamins and minerals to keep you healthy. Being in nature and getting fresh air can also reduce anxiety, improve your sleep cycles, and help you to be social during COVID-19 when it’s much safer to interact with others outdoors.
Use a humidifier
Several studies have shown that viruses like the flu may spread more easily in dry air. Humidifiers work to add moisture to the air in your home. Humid air has also been shown to make virus particles more likely to fall out of the air quickly after an infected person has breathed or coughed. And, if you do come down with the sniffles, a humidifier will keep your nasal passages lubricated so there is less discomfort.
Hydrate Your Body
One of the most important but often most overlooked factor in keeping the body functioning its best to prevent illness is staying hydrated daily. Drinking more fluids may even boost immune system function, helping you fend off illness during the fall and winter months. You can even give your water a boost of natural vitamins by adding lemon, honey or even mint. If regular water gets boring, try a zero-calorie Cascade Ice Sparkling Water – available in many flavor options to keep you hydrated each day.
How do you keep your immune system running great? Tell us in the comments below! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
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Healthy Living
by Cascade Ice on September 1, 2020
When it comes to exercise, it’s important to be consistent to get results and maintain a healthy lifestyle. But exercise does NOT need to be complicated or strenuous to be effective. The best way to guarantee that you’ll be able to stick with a routine is to make small changes each day that simply put your body in motion.
Luckily, there are lots of easy at home workouts that can be done quickly, with little equipment, and with little space. We’ve compiled a quick list of simple exercises you can do anywhere – even your living room! And of course, don’t forget to hydrate each day to help give you energy to power you through your day, and your workouts. If regular water is too boring, try one of our different lines of zero-calorie, sugar-free sparkling water.
Crunches – This “mini” version of traditional sit-ups actually isolates your ab muscles for a deeper, more intentional movement. Make a goal to do 3 sets of 15 each with a small break in between.
Jumping Jacks – Raise your arms all the way up at the same time you jump up and spread your legs apart. As your arms come back down, jump with your feet coming back together. This simple movement can get your heart rate up and get your blood flowing. Strive to work your way up to a full minute of movement.
Squats – Squats are one of the most effective exercises that utilize almost all of your major muscle groups. Use a seat, bench or couch that comes up to knee height, and slowly lower down into a sitting position with your back straight. Perform two sets of 10.
Push-Ups – These are super effective, and can easily be adjusted by dropping down to your knees if needed. Let your child sit on your back for a bigger challenge!
Dips – Find a steady chair or bench and suspend yourself off the front with your arms bent behind you. Bend your elbows slowly and lower your hips toward the floor. Aim for two sets of 10 total dips.
What are some exercises you try to do daily? 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 August 21, 2020
The current world we live in can often feel overwhelming. We’re inundated with news and new information, and many are juggling difficult career situations or working from home along with caring for family. But what about taking good care of your own health and well-being? With so many things going on during the COVID-19 pandemic, it’s easy to forget that we need to set aside time to make sure we’re managing our lives in the healthiest ways possible. This includes daily self-care.
Self-care can look differently to different people. Perhaps it’s getting out for a nice long walk around the neighborhood, or maybe it’s cooking up some comfort food. Whatever you choose to do each day, make sure that it helps to keep your mind and body healthy – even if that means turning off the news! Here are just a few tips that you can use to take care of yourself during uncertain times like these.
Eat healthy foods and maintain a well-balanced diet as best you can. Make sure to include in-season vegetables and fruits, lean meats and grains, and take a multivitamin to fill in any gaps in your diet.
Drink plenty of water to stay hydrated and keep your brain functioning optimally. If you feel fatigued, it’s likely due to dehydration, so make sure to drink at least half of your body weight in ounces (even more if you work out)
Give yourself little “treats” to make life fun. Staying at home can be monotonous, so it’s fun to incorporate spontaneous things like a family dance party or a fun, new cocktail recipe!
Get some form of exercise everyday. This may sound daunting, but climbing a flight of stairs or taking your dog for a walk is considered exercise. Getting your blood flowing has amazing benefits for your mental health, too.
Practice deep breathing. Take a few minutes each day (it’s best to do this first thing in the morning to set the tone for your day) to close your eyes and take several slow, deep breaths and focus on something. It will help clear your mind and put you in a happier mood instantly!
Utilize technology to maintain connections with friends and family that may not be nearby. While the state of the world has prevented us from socializing like we used to do, social media and video calls provide an amazing way to stay connected to others.
Practice graciousness. While times are tough, we could all acknowledge that we have things to be grateful for. The biggest one? Our health! Consider writing 3 things you’re grateful for each day in a gratitude journal and reminding yourself of those things throughout your day. It will put you in a positive mindset for the entire day.
Help others in need. While this may not seem like traditional self-care, many people report feelings of happiness when they reach out and help others. Check on older people in your community, or donate money or supplies to local organizations in need.
What are some ways that you have practiced self-care? Tell us in the comments below, or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
