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 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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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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