by Cascade Ice on June 20, 2021
Sugar is something that is ubiquitous in the American diet – it’s literally in almost everything we consume, from cereal to salad dressing. But what many people don’t realize is that it’s so easy to overconsume. The average healthy person should not eat more than 24 grams of sugar per day. And considering that an average chocolate candy bar contains about 20 grams of sugar, that doesn’t leave much left for other foods.
Why does sugar have such a bad rep? While sugar is a necessary part of our diet because it’s needed for our body’s cells to make energy, you can easily overdo it. Added sugar can be found in sodas, yogurt, soups, bread, and even ketchup. Diabetes is one disease that people typically think of when it comes to consuming too many added sugars, but overconsumption can also affect your heart health through prolonged (chronic) inflammation. High amounts of sugar can also overload your liver, which works hard to process sugar the same way it does alcohol. Over time, this could lead to fatty liver disease, which can be a slippery slope into both diabetes and heart disease.
But sugar consumption is a hard habit to break, especially when you tend to drink your sugar calories rather than eat them. Because liquid calories don’t satisfy our bodies like calories from solid foods, our bodies get “tricked” into consuming more calories in our daily diet than we actually need. How can you break the cycle? Here are a few tips to get you started.
First off, pay attention to what you’re consuming. Read labels and perhaps even start a journal to see where you’re at with your sugar consumption. Not the number of grams of sugar per serving on an item, as well as the total number of servings it contains. Also, keep track of both your food AND your beverages. Sometimes we forget that our morning frappuccino can be loaded with an excess of sugar grams because we’re not having to chew it.
Next, try some healthier swaps for things that may have too much of your daily sugar allotment. If you tend to reach for a grain-based breakfast, it’s likely that you’re adding more sugar than you realize. Instead, reach for a protein-packed breakfast like eggs or this green smoothie. It will keep you fuller longer, which will lead to less overconsumption and weight gain. If you can’t get enough of sodas, try a flavored sparkling water instead. Cascade Ice Sparkling Waters have different product lines to choose from, and are free of sugar, calories, gluten and sodium. Plus, you’re getting hydrated, which has proven to stave off sickness and maintain a healthy weight.
Lastly, whenever you can, reach for natural sugars – those found mainly in fresh and frozen fruit. Fruit is naturally sweet but has the added benefit of being full of fiber, vitamins and minerals to keep you healthy and full. Other examples of natural sugars can be found in greek yogurt, dark chocolate, and dates. So,reach for the real, good stuff when the sweet tooth cravings kick in!
What do you do to tame your sugar cravings or cut back on sugar? 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 May 7, 2021
We’re celebrating National Strawberry Month all throughout the month of May! Because it’s such an amazing fruit, we want to share with you why you should jump on the strawberry bandwagon, and find ways to incorporate them into your diet. Here are just a few of the ways that strawberries are one of the best fruits out there!
Not only are they sweet and full of flavor, when in season, strawberries have amazing health benefits. Did you know that strawberries can protect your heart by increasing your good cholesterol (HDL)? HDL carries bad cholesterol (LDL) away from your arteries and back into the liver where it should be.
Strawberries can also lower your blood pressure. They contain an important antioxidant that gives them their vibrant color red color, and may also open up blood vessels, allowing for smoother blood flow in your body.
Strawberries are also considered warriors when it comes to lowering cancer risks. Studies have shown that fruits in the berry family contain the most amount of antioxidants which protect the body from cell damage that could lead to cancer. Packed with fiber, antioxidants and high levels of Vitamin C, just one serving a day could ward off sickness.
So how can you make sure you’re getting a good amount of strawberries this season? Buy local if possible, to ensure freshness and stay away from chemical additives – farmers markets and small, local grocers are the way to go! Slice them up and add them to salads, water, or even muddle them in your favorite low-calorie, low-sugar cocktail (we have lots of ideas and inspiration!)
What is your favorite way to enjoy strawberries? 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 26, 2021
In recent years, many people have started to realize the important health benefits that come with cutting back on sugar in their diets. What’s not commonly known is that sugar is hidden in so many of the foods and beverages that we enjoy every day, and you may not even realize how much you’re consuming. Going over your daily allowance of sugar can have a domino effect in our bodies, leading to many health complications and diseases. Adopting a low-sugar diet can help prevent diabetes, heart disease, improve brain health and mood, decrease inflammation, and help you lose weight.
While small amounts of sugar in your diet won’t necessarily hurt, consuming higher-than-usual amounts can cause your body to store it for later use, leading to fatty liver disease and other conditions. So how can you lower your sugar intake? Pay attention to how much sugar the foods you eat contain – the average person should try to stay under 24 grams of sugar per day. Even making small, healthy swaps, like trading sugary cereal to plain oatmeal with fruit, or switching from soda to a sugar-free sparkling water like Cascade Ice Sparkling Water, can help you stay on track.
Most importantly, what are the key benefits to maintaining a low sugar diet? We’ve got 4 reasons for you to make the leap to a low sugar lifestyle right here!
Building a Healthy Heart
A diet that is low in sugar can help your heart by lowering your blood pressure and raising good cholesterol while inhibiting bad cholesterol. What this means long-term is that lowering your sugar intake can prevent strokes and heart attacks. So, making a low-sugar diet a priority can have big payoffs later in life.
Boosted Energy Levels
Sometimes known as “simple carbs”, sugars can enter your bloodstream very quickly, giving you a boost of energy. However, it’s also metabolized quickly by the body, which means you also “crash” quickly after. And because sugar is often hidden in so many foods we know and love, you likely often feel this rollercoaster of energy all day long. When you cut back on sugar and replace it with foods high in fats and proteins, you’ll have a steady boost of energy that will last longer than sugar could ever provide. So, when you ditch the added sugars, prepare for a healthy dose of energy!
Improvements in mental health
Preliminary studies are showing a link between excess sugar consumption in the American diet and an increase in mental illness and cognitive decline. When you adopt a low-sugar diet, you can expect higher energy levels. And without the highs and lows of the “sugar rush” and inevitable crash throughout your day, feelings of depression and other mental illnesses are not as common as a result.
Healthy, Glowing Skin
Excess sugar has been known to block the repair of your skin’s collagen, the protein present in your skin that makes it appear glowy, plump and youthful. Studies have also shown that too much sugar can reduce elasticity of the skin and cause premature wrinkles. So, stay under your daily allowance of sugar and watch your face transform into healthy, energized skin that makes you feel super confident! (And don’t forget to drink lots of water to help with that too!)
Have you ever tried a low-sugar diet? 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 16, 2021
Temperatures are starting to warm up, which means you’re probably looking for a light, refreshing cocktail that will cool you off, but won’t sabotage your health goals. We have the perfect, easy, low-sugar idea for you!
A paloma is a traditional Mexican cocktail that is typically made with tequila, grapefruit soda and a hint of lime juice. Of course, we’ve made it “skinny” by swapping the soda with Cascade Ice Sparkling Water in Pink Grapefruit (one of our most popular flavors). Read on to find out how you can whip up this tasty, simple cocktail from the comfort of your own home!
Cascade Ice Sparkling Jalapeño Paloma
.5 oz lime juice
1.5 oz Tequila
2 oz Cascade Ice Sparkling Water in Pink Grapefruit
1.5 oz club soda
Coarse cocktail salt
Grapefruit wedges and jalapeño slices for garnish (optional)
Ice/cocktail shaker
Pour salt onto a plate, dip desired glass rim into water, and follow by dipping glass rim into salt to make it adhere to rim. Fill the glass with ice, combine all ingredients except for Cascade Ice and club soda with ice in a cocktail shaker. Shake, then pour contents into glass and top with Cascade Ice and club soda. Garnish with grapefruit and jalapeño slices if desired. Enjoy!
Have you ever had a Paloma cocktail? Tell us in the comments below! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
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